How To Grill Safely This Summer
Summer fun and food is in full swing and there is so much to be had. One of our favorite summer past times is backyard grilling. From burgers and dogs to kababs and ribs, families all across America partake in this time-honored tradition. Although grilling is enjoyed by millions, there are some downsides to be aware of. Read on to learn about the hidden danger of grilling and how to reduce your exposure.
The Downside to Grilling
Did you know that consuming grilled meats on a regular basis increases potential cancer risk? This is because cooking meat at a very high temperature leads to the formation of compounds called heterocyclic amines, or HCAs, and polycyclic aromatic hydrocarbons, or PAHs. These compounds are known to be mutagens which damage DNA and can increase the risk of developing cancer. This process occurs in a few ways. First, the high heat alters the chemical make up of amino acids (protein) and sugars in the meat, forming HCAs. PAHs are formed when fat from the meat drips onto the flame and creates toxic smoke that coats the food. Over time, the build up of these compounds can cause a very real threat to your health. HCAs and PAHs are most closely linked to stomach and colon cancers but may also contribute to an increased risk of breast, liver, lung, prostate, and skin cancers.
The Good News
I’m sure you are thinking, but the char and smoke are the best part of grilled foods! And I don’t disagree with you. Luckily there are 10 simple measures you can take to reduce exposure and your risk.
Choose leaner cuts of meat for grilling. Less fat will reduce the amount of PAH’s from the flame broiled smoke.
Cut portions into smaller pieces to speed up cooking time and reduce time exposed to high heat.
Flip frequently. Fewer HCAs form when meat is flipped over often while cooking.
Marinade wisely. This is a great tip so pay attention. Studies have shown that marinating meats in vinegar or lemon juice-based sauces with herbs and spices for at least 30 minutes before grilling greatly reduces HCA production. Sometimes as much as 60%! But avoid store-bought marinade filled with sugar or high fructose corn syrup as these things will make the problem worse, not better.
Marinades containing turmeric, garlic, ginger, rosemary, and thyme are especially protective (and delicious).
If you are using wood to smoke, choose hardwoods such as hickory and maple over softwoods. Hardwood burns at a lower temperature, thus reducing HCAs.
Try pre-cooking your meat to reduce grilling time while still allowing for that great, grilled flavor.
Avoid cooking food in aluminum foil. Aluminum will leach into the food and has been associated with dementia.
Try satisfying your taste for smoke and char by grilling fruits and veggies. These do not form the same harmful compounds so enjoy them to your heart’s content.
Control the temperature to avoid grilling at super high heat. When using a gas-powered grill, try heating it to temperature and then turning off the burners directly under where you plan to place the meat, letting the heat from surrounding burners provide what is needed.
Summertime is filled with an abundance that should be savored and enjoyed. Take advantage of the wide variety of food in season and build family memories around the dinner table. By keeping in mind these easy 10 tips for safe grilling, you can feel confident in nourishing your body to the fullest.
What will you grill for dinner tonight?
