By: Unknown
Every year about this time, the thoughts of Americans turn to the tradition of backyard cookouts. And every year, health experts issue warnings about the potential dangers of eating grilled foods. What’s a health-conscious barbecue enthusiast to do?
CANCER RESEARCHERS HAVE FOUND that grilling or broiling muscle meats (red meat, poultry and fish) causes the formation of carcinogenic compounds called HCAs (heterocyclic amines). In addition, when fat from meat, poultry or fish drips onto hot coals or stones, another group of cancer-causing substances is formed—which are deposited onto food through smoke and flare-ups.
Researchers strongly disagree, however, on whether or not eating grilled foods actually poses a significant health risk. For example, HCAs have been linked to increased risk of cancers of the breast, colon, stomach and prostate. But most of the evidence is based only on animal studies, and it is difficult to translate these results to humans.
Fred Kadlubar, Ph.D., the Director of the Division of Molecular Epidemiology at the National Center for Toxicological Research, says, “Generally, if you don’t grill over an open flame or let the meat catch on fire or burn, everything is fine.” Although many scientists advise people to limit their intake of grilled foods, others argue that, in moderate amounts, consuming grilled foods is not a major health hazard. They note that our bodies regularly handle and dispose of small traces of carcinogens every day.
There is also some discussion about whether grilled muscle meats are the only foods that form carcinogens, or whether other grilled foods, like vegetables, fruits and even burnt toast, also pose a risk. Some researchers believe that HCAs are formed from creatine, a constituent found only in muscle meats. Yet a smaller group, including Dr. Kadlubar, maintain that all foods form some type of HCA when burnt.
As for indoor models, like the popular George Foreman grill, the jury is still out. “Not enough research has been done to adequately determine whether indoor grills pose as much of a risk as outdoor grills,” says Ritva Butrum, Ph.D., AICR’s Vice President for Research. “But think about it logically. Although indoor grills don’t involve flames, they do involve smoke and high temperatures.” By this line of reasoning, an indoor grill entails some, but not all, of the same hazards as outdoors grills.
What should the public do when the experts don’t agree? It’s best to err on the safe side while waiting for a consensus. “There’s no need to eliminate grilled food from your diet,” says Butrum. “But to reduce cancer risk as much as possible, it makes sense to take some precautions when grilling that can reduce your exposure to carcinogens.”
The most effective way to grill more safely is to marinate foods, even briefly, before grilling them. In some studies, marinades have been found to reduce the amount of HCAs formed by as much as 92 to 99 percent. Researchers aren’t yet sure what causes this protective effect. Marinades may act as a “barrier,” keeping flames from directly touching the meat. Or perhaps the ingredients within the marinade offer protection. “Marinades usually contain vitamin C (in citrus juice), vitamin E (in monounsaturated oils) and naturally-occurring compounds in herbs and spices that have cancer-fighting properties,” says Barbara Pence, Ph.D., Associate Dean for Research and the Graduate School at Texas Tech University Health Sciences Center.
Besides using marinades, there are a number of other ways to limit the formation of carcinogens when grilling. Try grilling foods that pose less risk, like vegetables, fruits veggie burgers, tofu, quesadillas and even pizza. For meat, poultry and fish, try precooking in an oven or microwave, then briefly grilling for flavor. To speed up the cooking process, so that the food spends less time on the grill, chop food into small pieces or make kebabs. Or cook food at a lower temperature by raising the grill rack a few inches.
New research suggests that flipping foods frequently while grilling (as much as once per minute) speeds up the cooking process, keeps meat from burning or reaching too high a temperature, and still effectively kills bacteria. Punch holes in the foil to either wrap food or cover the grill rack; this will allow food to drain but will inhibit contact with flame. Also make sure to trim fat, which can drip into flames and cause flare-ups. Remove any charred or burnt pieces before serving.
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