Reduce Your Cancer Risk When Grilling
If there is one thing that we all find universally appealing, I’d bet it’s firing up the grill. It could be the food, friends, aromas, or company, but we all love it. But there is something you should know about some of your grilled favorites. All that barbecuing could be simmering up chemicals that may increase your cancer risk. This information, according to the American Institute for Cancer Research, says that many of these chemicals may be linked to breast, stomach, prostate, and colon cancer.
But Dana-Farber Cancer Institute nutritionist Stephanie Vangsness says that doesn’t mean you have to give up all of your grilled favorites like burgers, steaks, and ribs just to lower your cancer risk. “It’s really about being careful and making wise choices.”
There are two cancer risk factors that you must keep in mind. The first is that the high heat of grilling reacts with proteins in red meat, poultry, and fish to create HCAs (heterocyclic amines). Studies have linked these chemicals to causing cancer.
The other form of cancer-causing agent, called PAHs (polycyclic aromatic hydrocarbons), are found in the smoke. These chemicals form when juices from the meat and fat drip on to your cooking heat source. As the smoke rises, it sticks to the surface of the meat causing not only a beautifully grilled crust but also a volatile chemical cocktail.
Now that we’ve scared you about the next local BBQ, what can you do to lower your cancer risk? Here are our best tips to help make sure your grilling is safe and to help you reduce your cancer risk.
When choosing items for your next shindig, choose lean cuts of meat instead of high-fat varieties, such as ribs and sausage. When prep time rolls around, be sure that you remove the skin and trim all excess fat.
Marinades are a great way to spice up your meal, and when used correctly, can actually reduce your cancer risk factors. Remember that when using marinades, thinner is better. Thicker marinades have a tendency to char, increasing exposure to carcinogenic compounds.
When choosing your marinades, look for ones that contain lemon and/or vinegar. These items actually create a protective barrier around the meat. This barrier can help prevent harmful HCAs from forming.
According to a study in Food and Chemical Toxicology, if you partially cook meat and fish in a microwave for 60 to 90 seconds on high before grilling and discard juices you can cut the HCA production by 95%. This limits the time they need to cook and reduces the risk of smoke flare-ups.
When grilling burgers, flip them often; at least once every minute. This prevents the meat from getting too hot and activating the production of harmful HCAs.
Place food at least six inches away from the heat source. Also try and limit your grill temperature to 325 degrees. At this temperature, HCAs start to form, and your cancer risk begins to skyrocket.
When grilling, try to create a barrier to prevent juices from spilling on your heat source and producing harmful smoke. Some of the best options are lining the grill with aluminum foil that has holes poked in it or cooking on cedar planks.
Choosing lean meats will create less dripping fat and less smoke. Be sure to trim excess fat, and remove all skin from poultry.
You can also choose smaller cuts of meats and make kabobs. Because of their size, they take less time to cook and give the cancer causing HCAs less time to form
Above all, Vangsness says, “People need to put this into perspective. If you’re grilling and following the proper safety tips, the risk of getting cancer from grilling food is extremely low.” She also stresses that the best thing you can do to reduce your cancer risk is eat a well balanced diet, rich in fruits and vegetables that contain protective antioxidants. “Not having vegetables is probably the biggest risk factor,” says Vangsness. This should help put your mind at ease if you worry about your cancer risk when grilling, and hopefully, you can use the tips above to make your next cookout a healthy success
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