GRILLING THIS HOLIDAY: Five Tips to Lower the Cancer Risk
GRILLING THIS HOLIDAY: Five Tips to Lower the Cancer Risk
by Claire Allen, RD
It’s finally summer here in Chicago, and after being pent up inside all winter (and spring!) who isn’t excited about getting outside to grill with family and friends? What most people don’t realize is that how you prepare your meal and the type of food you serve can potentially put you and your family at risk for exposure to cancer-causing chemicals. Each year, the American Institute of Cancer Research publishes its guide for “cancer-safe grilling,” cautioning consumers to avoid two types of compounds that have been tied to cancer. Grilling over an open flame creates the chemicals heterocyclic amines (HCAs) – the black char you see on the food – and polycyclic aromatic hydrocarbons (PAHs). Both compounds have shown to increase colorectal cancer in animal models by damaging DNA. If you plan to grill often this summer, experts suggest the following tips to lower your exposure to these lethal compounds.
MIX UP THE MEAT: Diets high in red meat (beef, pork, lamb) are linked to an increase in colorectal cancer, regardless of how it is prepared. Substitute with leaner cuts like chicken, fish, shrimp, or vegetables.
MARINATE: Studies have shown that marinating meat, poultry and fish for at least 30 minutes can reduce the formation of HCAs. It’s recommended to use a mixture that includes vinegar, lemon juice, oil, wine, herbs and spices.
PRE-COOK: PAHs are deposited on to the meat by smoke. By partially cooking the meat in the microwave, oven, or stove you can reduce the time your meal is exposed to smoke (and PAHs) on the grill.
KEEP THE TEMPERATURE LOW: Cooking the meat over a low flame can reduce the formation of both HCAs and PAHs and keep the charring to a minimum.
FLIP OFTEN: Avoid direct exposure of the meat to an open flame. Turning meat frequently will results in less formation of HCAs.
Schedule an appointment with our registered dietitian to learn more cancer preventing tips for you and your family. Call today at 224-407-4400 or visit our website at www.compgihealth.com.