Grilling season is upon us. Backyard BBQs are fun summer traditions, especially with holidays like Memorial Day, 4th of July, Father’s Day, and Labor Day around the corner. But can grilling increase your risk of cancer?
Research has shown that cooking meat at high temperatures, such as grilling, smoking, or charring, creates substances called polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). PAHs and HCAs are known carcinogens that may damage your DNA and lead to cancer. Don’t let this prevent you from firing up that grill this summer, because the American Institute for Cancer Research (AICR) has come up with 5 tips for safer grilling.
1. Marinate: Studies suggest that marinating your meat beforehand, can decrease the formation of HCAs. This is possibly due to the antioxidants in marinades that help block HCAs from forming. Try some of these tasty creations from the AICR:
Herbed Dijon Marinade and Basting Sauce
2. Pre-Cook: Reduce the time larger cuts of meat are exposed to flames by partially cooking them in the microwave, oven, or stove first. Don’t forget to immediately place your meat on the preheated grill afterwards to prevent your meat from being in the temperature danger zone for too long.
3. Go Lean: Trim the fat off your meat to prevent flare-ups and charring. Make sure to flip your meat frequently also. You may also consider placing a sheet of tin-foil between the meat and the flame to prevent flare ups from hitting your meat. Remember, it is recommended to limit red meat consumption to no more than 18oz per week for cancer prevention and to limit or avoid processed meats like hot dogs. Choose healthier meats to grill like boneless/skinless chicken breast or try grilling different kinds of seafood like this recipe from the AICR:
Grilled Salmon and Spinach Salad
4. Mix It Up: Use a grill basket and cut your meat into smaller pieces mixed with vegetables to help shorten the amount of time your meat is exposed to the high heat. Or chose foods naturally smaller to grill, such as scallops. Scallops only take 5 minutes to cook and can be delicious. Check out this recipe from the AICR:
Grilled Scallops and Radicchio
5. Choose Plants: Grilling veggies and fruits produce no HCAs. Firm skinned fruits perform best on the grill such as peaches, plums, pineapple, bananas, and strawberries. Try one of these AICR recipes for alternatives:
Grilled Pizza with Grilled Veggies
Summer Grilled Balsamic Veggies
Grilled Peaches with Arugula and Goat Cheese Salad