Healthy Summer Grilling

So it’s that time a year when the weather is getting nice and the barbeque is calling your name. We always hear that one of the healthiest methods of cooking is grilling because it uses less fat than frying, but is it really any better for your health?

There are compounds that form when meat and fish are cooked, called heterocyclic aromatic amines (HCA or HAAs) and polycyclic aromatic hydrocarbons (PAH) that are related to an increase risk of cancer in humans. A study conducted in the late 70’s found more than 20 different HCAs in cooked foods. Several factors including the type of food, method of cooking and processing determines the amount of HCAs and PAHs that form.

Cooking meat, poultry, or fish at high temperatures (above 300 degrees F) or by pan-frying, grilling, or over an open flame increases the amount HCAs and PAHs. Particularly, the blackened crusty part that forms in charcoal grilling or the scraping of the pan used to make gravy form the most HCAs than other cooking methods.

Ways to reduce the amount of HCAs during cooking:

• Wrap the meat, poultry, or fish in aluminum foil to protect it from the heat
• If the meat is over an open flame, continually flip it over
• Scrape of the blackened charred portion from the meat and avoid using the drippings for gravy
• Using a microwave to cook the meat a little reduces the amount of time it needs to be exposed to heat
• Marinate the meat well so it won’t need as long to cook
• Add antioxidants during cooking that can reduce the formation of HCAs and PAHs such as garlic, rosemary, and sage and olive oil

Also remember to limit the amount of red and processed meat, including smoked meat. While strong associations have been found between meat consumption and cancer, especially colorectal cancer, further research is needed to establish exact guidelines for HCAs and PAHs and cancer risk.

For more information visit the National Cancer Institute