But Stacy Kennedy, MPH, RD, CSO, LDN, a Dana-Farber nutritionist, says that doesnt mean giving up those tasty summer time treats like burgers, steaks, and ribs. Its really about planning ahead and making wise choices.
There are two risk factors to keep in mind. First, research has shown that high-heat grilling can convert proteins in red meat, pork, poultry, and fish into heterocyclic amines (HCAs). These chemicals have been linked to a number of cancers. What happens is that the high temperature can change the shape of the protein structure in the meat so it becomes irritating in the body and is considered a carcinogenic chemical, explains Kennedy.
Another cancer-causing agent, called polycyclic aromatic hydrocarbons (PAHs), is found in the smoke. PAHs form when fat and juices from meat products drip on the heat source. As the smoke rises it can stick to the surface of the meat. Thats where the main cancer causing compound occurs in grilling, says Kennedy. So you want to reduce the exposure to that smoke.
How to lower the risk? Here are some tips:
Prep the Meat
- Choose lean cuts of meat, instead of high-fat varieties such as ribs and sausage.
- Trim all excess fat and remove skin.
- When using marinades thinner is better. Thicker marinades have a tendency to char, possibly increasing exposure to carcinogenic compounds.
- Look for marinades that contain vinegar and/or lemon. They actually create a protective barrier around the meat.
Limit time limit exposure
- Always thaw meat first. This also reduces the cooking time.
- Partially cook meat and fish in a microwave for 60 to 90 seconds on high before grilling and then discard the juices. This will lower cooking time and reduce risk of cause smoke flare-ups.
- Flip burgers often - once every minute for meat burgers to help prevent burning or charring.
- Place food at least six inches from heat source.
- Create a barrier to prevent juices from spilling and producing harmful smoke. Try lining the grill with aluminum foil and poking holes, and cooking on cedar planks.
Plan ahead and choose wisely
- Lean meats create less dripping and less smoke.
- Choose smaller cuts of meat, like kabobs, as they take less time to cook.
- Try grilling your favorite vegetables. They do not contain the protein that forms harmful HCAs.
People are surprised, but you can safely eat charred vegetables. They have different proteins that are not affected the same way as the meat protein, says Kennedy.
In fact, Kennedy stresses if you love to barbeque no need to panic. People need to keep this in perspective, explains Kennedy. If youre grilling and following the proper safety tips, the risk of getting cancer from grilling food is very low. She says its more important to maintain a healthy weight and eat a balanced diet, rich in fruits and vegetables. Remember to try to have a plate that is full of colorful foods, says Kennedy. Being overweight or obese, which are at epidemic levels in the U.S., are far greater risk factors for developing cancer than the consumption of grilled foods.
For healthy additions to any summer barbeque, Kennedy also suggests several healthy recipes like Grilled Fruit Kabobs, Marinated Vegetable Kabobs, Veggie Burgers or Salmon Burgers. For something refreshing, try Strawberry Watermelon Gazpacho, or Cowboy Caviar. All can be found with other nutritious recipes on Dana-Farbers nutrition pages or by downloading the free nutrition app for the iPhone?, Ask The Nutritionist; Recipes for Fighting Cancer.