Now that summer has FINALLY arrived and appears to be sticking around for a while (knock on wood), everyone can dust off their grills and get cooking. There is nothing that makes me happier in the summer months than cooking and eating my food outside. Unfortunately we are no longer allowed grills on our decks in the city, so we literally must escape every weekend to some relative or friend's home to get our barbeque fix. Grilling has widely been accepted for some time as one of the healthiest cooking methods for seafood, meat and poultry because less fat is used. I often beeline right for the grilled chicken or shrimp salad on a restaurant menu thinking I am making the most health conscious decision. It turns out that this is only partly true. Through my nutrition class I have learned that the process of grilling meats creates certain hazardous chemicals that are carcinogenic when ingested. Nine different chemical compounds have been detected on grilled foods during research that the Department of Health and Human Services have deemed "reasonably expected to cause cancer in humans". Yikes!!! There are two ways that these chemicals, called HCAs and PAHs form. HCAs form on grilled meats and seafood as a result of high temperatures and long cooking times. PAHs form when the fat from meat drips onto the coals in the grill and causes flare ups. The compounds don't form on the meat, but instead are redeposited onto the food from the smoke and flare ups that are caused. Now the last thing I want to do is get people freaked out about their favorite summer past time, but I think that it is important to be aware of. The good news is that there are many ways to grill to reduce the incidence of these chemicals forming. Here is a list of healthy grilling tips from my nutrition instructor:
- Trim excess fat from meats before grilling to reduce the amount of dripping that can cause flare-ups
- Grill more foods like kabobs that use small pieces of meat that cook quickly and spend less time on the grill
- Marinate meats in citrus and/or garlic which research shows can reduce the formation of hazardous chemicals by up to 90%
- Use lots of fresh herbs in marinades which are natural antioxidants that protect your cells against carcinogens
- Grill more foods wrapped in foil
- Grill lots of vegetables which do not produce any unhealthy chemical byproducts
- Try not to grill foods for long amounts of time, avoid cooking meats to well done temperatures
Of course eating a well done steak or burger from the grill will not cause any immediate health problems. As with everything in life, moderation is key. I just wanted to pass along these easy and interesting tips for how to grill more safely and healthy this summer and beyond.
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