Hold on Pumpkin Spice Latte People!
It’s still summer and we are grilling and chilling, getting ready for Labor Day!
What’s not to love about grilling?
Everything moves quickly, not a lot to clean up, and grilled meals are a crowd pleaser
I like batch grilling, especially a rainbow of assortment of veggies, to roll over into new meals like a hearty pasta and bean dish, omelets, and sandwiches that all come together without a lot of fuss, thanks to the pre-grilled veggies
Do Grilled Meats Cause Cancer?
While there’s lots of upsides to grilling, there can be some potential health concerns to consider when using the grill. Grilling high fat meats at high temperatures creates compounds called heterocyclic amines (HCA’s) and polycyclic aromatic hydrocarbons (PAH’s). The PAH’s are an aerosol chemical, so besides ingesting them on the food, the person running the grill can absorb them through smoke inhalation. Over time, these chemicals can cause changes in our DNA, increasing risks of certain types of cancers like colon, prostate, breast, stomach, and pancreatic
Here are some FAQ’s and how you can still make your favorite grilled dishes in a healthier way:
Does the type of grill I use affect risk of cancer?
Both charcoal and gas grills pose the same risks, especially if you are cooking at high temperatures. It can be a little easier to control the temperature of gas grills, but both will create smoke that will cling onto your grilled meats, and anything else that is on the grill at the same time
How Can I Reduce My Risk for Cancer When Grilling?
Marinate Your Meats
Marinating meats for a minimum of 30 minutes before grilling creates a protective coating that can decrease carcinogenic agents by about 90%. I marinate most meats for about 4 hours, depending upon how much time I have. Adding fresh herbs, like my garden rosemary shown add antioxidants which further reduce carcinogens
Using acidic marinades inhibit formation of carcinogens like Advanced Glycation Endproducts (AGE’s). I like to use citrus like lemons, limes, and oranges, or vinegars like balsamic, apple cider, or red wine, depending upon what I am marinating
Instagram Tutorial of Grilled Shrimp Scampi
Choosing Lean Cuts of Meat
Lean cuts of meat will lower the amount of excessive flame and smoke associated with carcinogens because it is the fat that burns off and lights up. Think: Skinless chicken breasts and thighs, lean ground meats, pork tenderloin, beef tenderloin (filet mignon), and grass fed beef or bison. High fat meats that will be more likely to flame up are ribeye, sausage, and kielbasa.
Wrap Food In Parchment
Wrapping food in parchment and placing it on a low grill and/or indirect heat will ensure that any smoke created will not come into contact with your meats. Fish and shrimp is particularly nice to steam in parchment. I like to steam salmon or a whole snapper with chopped fresh tomatoes, lemon, fresh herbs, Kalamata olives, and capers. I staple the parchment closed or place folded side up so the juices do not run out
Should I Cook Over or Wrap Meats in Aluminum Foil?
It was once thought that cooking in aluminum foil caused Alzheimer’s, but the evidence to support that is not clear. However, aluminum is a metal that can get into your body. Especially if you are cooking over high heat, over 400 degrees F, and if you are using any acidic foods, e.g. tomato, lemon, BBQ sauce, and condiments and marinades with vinegar. If you are using foil, do not use acidic ingredients, and maintain temperatures of less than 400 degrees F, and/or cook over indirect heat
Don’t Burn, Char, or Overcook Meats
If you see burnt ends or areas, trim and discard them. They will be the highest in carcinogenic compounds. You might like the taste of charred bits, but that part can be the most damaging to your body’s DNA
Does Temperature Matter?
Cooking over 300 degrees F is where we start to get denaturing of oils into free radicals and carcinogenic compounds are formed. Put your grill on low, and if available, consider cooking on indirect heat
What About Grilling Fruits and Vegetables?
Eating a rainbow of colors from fruits and vegetables adds anti-cancer phytonutrients and fiber to the diet. You still need to grill over low heat. Try to avoid having the veggies flame up, or the smoke will deposit PAH’s on your veggies. As a rule of thumb, aim to make one half of your plate grilled veggies, and round out your plate with protein and starch.
Girl Meets Grill
Check out my blog HERE where I offer a guide on grilling veggies, plus recipes to kick start your grilled veggie journey
Wrap Food In Parchment
Wrapping food in parchment and placing it on a low grill and/or indirect heat will ensure that any smoke created will not come into contact with your meats. Fish and shrimp is particularly nice to steam in parchment. I like to steam salmon or a whole snapper with chopped fresh tomatoes, lemon, fresh herbs, Kalamata olives, and capers. I staple the parchment closed or place folded side up so the juices do not run out
Should I Cook Over or Wrap Meats in Aluminum Foil?
It was once thought that cooking in aluminum foil caused Alzheimer’s, but the evidence to support that is not clear. However, aluminum is a metal that can get into your body. Especially if you are cooking over high heat, over 400 degrees F, and if you are using any acidic foods, e.g. tomato, lemon, BBQ sauce, and condiments and marinades with vinegar. If you are using foil, do not use acidic ingredients, and maintain temperatures of less than 400 degrees F, and/or cook over indirect heat
Don’t Burn, Char, or Overcook Meats
If you see burnt ends or areas, trim and discard them. They will be the highest in carcinogenic compounds. You might like the taste of charred bits, but that part can be the most damaging to your body’s DNA
Do I Have to Give Up Grilled Meats?
Food is one of life’s greatest pleasures, and that includes from the grill. Following these guidelines, and mixing in the way you cook meats with other methods like crock pot, slow roasting in the oven, pan sautéing, plus eating lots of anti-inflammatory phytonutrients in plants will lower your risk for disease
