Easy Tips for Healthy Grilling
Posted: Friday, July 10, 2009
by Cynthia McMurray
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Well, the verdict is in. And for all you grilling aficionados, the news "ain't pretty" as they say. Just when we thought we were doing our body good, cutting back on all those fatty fried foods by firing up the old BBQ, researchers continue to pull the proverbial rug out from under our grill-loving butts, only to reveal (yet again) that our great summer pastime actually causes cancer. The latest in a growing number of studies now positively links colon cancer to eating grilled meat. T he study, published in March 2009 in the American Journal of Clinical Nutrition, shows cooking meat and fish at high temperatures, increases your risk of colorectal adenomas, a precursor to colon cancer.
The problem according researchers is actually specific compounds in meats called heterocyclic amines (HCAs) that are released during grilling, broiling and searing meat under very high temperatures. These chemicals are formed when intense heat causes the amino acid creatine (typically found in muscle tissue) to break down. Further evidence shows fat from meats may also add to this cancer-causing mixture when it drips onto the hot coals forming polycyclic aromatic hydrocarbons (PAHs) that form with smoke, ultimately permeating the meat. In fact, some studies show people who eat beef well done have over a 33 percent higher risk of developing cancer than those who eat their steaks medium-rare or rare. In fact, a 2005 report published in Nutrition Reviews showed that of 30 studies investigating the link between eating well-done meat and various cancers, 80 percent had a positive correlation.
And for all of you who switched to chicken and fish in an effort to avoid red meat and pork, which carry their own links to cancer, a 2005 report released by the Cancer Project shows that when grilled, chicken actually produces more than 10 times the amount of carcinogenic HCAs as grilled beef, a factor positively linked to breast cancer according to another study published in Environmental and Molecular Mutagenesis in 2002, which further revealed these HCAs bind directly to our DNA causing cellular mutations that trigger cancer. While eating chicken is definitely a healthier alternative to red meat, researchers believe when grilled, chicken releases significant amounts of phenylalanine, tyrosine, and isoeucine, other amino acids that contribute to HCA formation. And apparently you fish lovers are not off the hook either because fish contains significant amounts of creatine, which as mentioned is a key factor in the grilling/HCA/cancer equation.
Surprisingly, HCAs are not shown to form in grilled hotdogs, but don't breathe a sigh of relief just yet because these exceedingly processed meat products contain their own special brand of carcinogens. Nitrates and N-nitroso compounds commonly used to preserve processed foods like hotdogs and sausages are highly potent carcinogens and countless studies show people who eat these meats are at significantly greater risk of developing a variety of cancers including colon, pancreas, prostate and stomach cancer.
Now, the good news - you don't have to give up your grill completely. There are some tips to keep your grill fired up and reduce your risk of ingesting harmful carcinogens.
- Don't eat blackened or burnt parts.
- Precook meat in the oven and then finish on the grill for a few minutes.
- Eat smaller portions of grilled meats.
- Marinate your meat prior to cooking. A 2008 study published in the Journal of Food Science showed marinating meat with various spices and herbs, which naturally contain antioxidants, can help decrease the HCAs formed during grilling. In fact, researchers showed some commercial marinades can actually reduce the HCA content by as much as 88 percent. For best results, marinate meat in a non-metal container for at least 30 minutes.
- Choose lean meats to avoid fat dripping onto hot coals. Trim any excess fat before cooking to reduce the risk of flare-ups that can burn meat.
- Flip your meat frequently.
- Grill at lower temperatures by turning the gas down, raising the grilling surface or cooking after charcoal turns into low-burning embers.
- Cut your meat into smaller portions so it cooks faster when on the grill.
- Use tongs or a spatula instead of piercing meat with a fork to avoid dripping.
- Cover the surface of your grill with punctured aluminum foil.
- Use skewers to alternate small bits of meat with vegetables or fruit, which don't contain carcinogenic-amino acids. Good fruits and veggies for grilling include: mushrooms, tomatoes, onions, green and red bell peppers, eggplant, squash, zucchini, broccoli, carrots, potatoes, pineapple, papaya or mango.
- Try grilling a veggie burger or portabella mushrooms for a change.
The five Worst Foods to Grill
According to the Cancer Project the meats containing the highest level of HCAs are:
1. Skinless, boneless chicken breast, grilled well done
2. Steak, grilled well done
3. Pork, barbecued
4. Salmon, grilled with skin on
5. Hamburger, grilled well done
Like everything in life, when it comes to grilling, moderation is the key. Increased risk of cancer is proportional to the amount of grilled food you eat. So you still can enjoy your BBQ and America's favorite summer tradition, just lower the heat and don't overdo it.
Cynthia McMurray is a professional natural health writer. She has written numerous books for leading health professionals and was the founder and publisher of a national natural health magazine. She is currently writing in-depth health manuals for a large international health and wellness company. She is also the founder and publisher of Bryler Publications (www.brylerpublications.com).
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