Buzz
Grilling has that irresistible summer charm, letting you cook outdoors over a controlled campfire setup without the complexities of camping. But if you've been following the news lately, you've likely heard that grilling might elevate cancer risks. However, before you toss out your delicious steaks, chops, or burgers, let’s examine the real risks and how to reduce them, ensuring you can continue to enjoy every future barbecue.
What’s the risk involved?
While local news segments may have you believe that just one grilled hot dog can cause cancer, the reality is much more complex. According to the National Cancer Institute (NCI):
Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals that form when muscle meat—such as beef, pork, fish, or poultry—is cooked at high temperatures, such as through pan frying or grilling over an open flame. Studies in laboratories have shown that HCAs and PAHs can be mutagenic, meaning they may alter DNA in ways that could raise the risk of cancer.
It's similar to alcohol: While we know that drinking can elevate the risk of certain cancers, many people still enjoy it responsibly and in moderation. According to the NCI, HCAs are not found in significant levels in foods other than meat—such as delicious grilled veggies or cheeses—when cooked at high temperatures.
It’s important to note that the studies connecting HCAs and PAHs to cancer were conducted on rodents. However, human population studies have not definitively established a direct link between cancer and the consumption of meats cooked with HCAs and PAHs, according to the NCI. So, while it's something to be cautious about, it doesn’t necessarily warrant panic. With that in mind, there are methods to reduce the amount of HCAs and PAHs while grilling, and it may be worth trying them out.
Ways to make grilling healthier
Both the American Institute for Cancer Research (AICR) and the NCI have provided guidelines with useful tips for making grilling meats healthier. Here are a few suggestions:
Pre-cook the food
PAHs are produced by the smoke during grilling, as noted by the AICR. By pre-cooking meat to shorten its exposure to flames, you can reduce the amount of PAHs formed and consumed. Depending on what you're preparing, pre-cook the food using a microwave, oven, or stove. Just be sure to place the partially cooked meat on a preheated grill immediately, so bacteria and pathogens don’t have a chance to develop.
Use a low flame
HCAs and PAHs thrive in very high temperatures and flare-ups, so cooking meat over a lower flame can help make the food safer. No matter what type of meat you’re grilling, cooking it at temperatures above 300 ºF—such as when grilling or pan frying—will likely lead to more HCAs forming, according to the NCI.
To minimize flare-ups, try to keep fat and juices away from the flames, as advised by the AICR. One approach is to trim visible fat from the meat. Another option is to move the coals to the side and cook the meat in the center of the grill. Lastly, remove any charred portions of the meat before eating.
Marinating your meats before grilling can make them tastier and even healthier. Studies by the AICR suggest that marinating meat, poultry, or fish for at least 30 minutes can significantly reduce the formation of harmful HCAs. In fact, marinating may be more effective than lowering cooking temperatures at minimizing HCA production.
When preparing your marinade, aim for one that contains vinegar, lemon juice, or wine, combined with oil, herbs, and spices. While researchers are still exploring how these ingredients work to reduce HCAs, it is likely that certain compounds in these items play a key role. Plus, it makes the food even more flavorful.
To maximize the health benefits and flavor, use a marinade with vinegar, lemon juice, or wine along with oil, herbs, and spices. Though scientists continue to study how these elements reduce HCAs, it's believed that the compounds in these ingredients may help lower HCA levels. Not to mention, they make the dish more delicious.
Make sure to flip your meats regularly while grilling. Doing so can drastically reduce HCA formation compared to simply leaving the meat stationary on the grill. Grilling isn't a 'set it and forget it' process, as the NCI advises.
Turning the meat frequently on the grill can significantly lower the formation of HCAs compared to letting it sit on the heat source without flipping. According to the NCI, this technique is key to reducing harmful chemicals during grilling.
This weekend and throughout the summer, fire up the grill and enjoy! If you're seeking out recipes or additional grilling tips, we have everything you need.
