AVOIDING THE HEALTH HAZARDS OF GRILLING:
FREE BROCHURE EXPLAINS THE WHYS AND HOWS
Mindful that the outdoor grilling season traditionally begins with the Memorial Day weekend, the American Institute for Cancer Research (AICR) has issued a new brochure, The Facts about Grilling. The brochure advises consumers on the potential health risks of grilling meat, poultry and fish and provides advice on how to avoid or reduce those risks.
Are Grilled Foods Associated with Cancer?
Cancer researchers have found that grilling and broiling cause "muscle meats" (red meat, poultry and fish) to produce cancer-causing compounds. These compounds, called HCAs (heterocyclic amines), have been shown to cause tumors in animals and possibly increase the risk of cancers of the breast, colon, stomach and prostate in humans.
Another cancer-causing substance forms when fat from meat, poultry, or fish drips onto hot coals or stones and then, via smoke and flare-ups, is deposited onto the food being grilled. The types of carcinogen formed in this process are called PAHs, or polycyclic aromatic hydrocarbons.
Fortunately, according to AICR's Director of Nutrition Education, Melanie Polk, R.D., "There is no need to eliminate grilling and broiling completely. Although animal meats are the major concern, grilled vegetables and fruits, or 'blackened' dishes, in which only the seasoning is charred, present a substantially lower risk."
Marinades Can Help Reduce Formation of Carcinogens
Polk stresses "It is still possible to enjoy barbecued meats. Marinating meats before grilling can significantly reduce the amount of carcinogen that might otherwise form." Studies have shown that even briefly marinating foods is effective in reducing the amount of HCAs in some cases, as much as 92 to 99 percent.
Scientists aren't sure exactly how marinades act to reduce the formation of carcinogens. There is evidence, however, that marinades may act as a barrier or that their protective powers may lie in their ingredients. Acidic ingredients, like vinegar or citrus juices, or herbs, spices and oils all seem to contribute to the prevention of HCA formation.
About one-half cup of marinade is needed for every pound of food, although large pieces may need more to adequately cover the food's surface. Total immersion is not necessary, but the food should be turned occasionally, so that all surfaces will be in contact with the marinade long enough to benefit. Use a non-metal container or a sturdy, resealable plastic bag to hold the marinating foods.
Classic Marinade
1/2 cup rice or white wine vinegar
1 Tbsp. canola oil
1/4 cup finely chopped onion
1 small bay leaf
2 sprigs fresh (or 1/2 tsp. dried) rosemary, thyme, or oregano
2 cloves garlic, finely minced
1/2 tsp. freshly ground pepper
In bowl, combine marinade ingredients until well blended. Add food to be grilled and turn several times until all sides are coated. Cover and refrigerate at least 30 minutes, occasionally turning food so marinade is evenly distributed.
Drain and discard marinade. Thread skewers with vegetables, meat or tofu. Grill, turning often to prevent charring.
Note: It is best to make separate skewers for meat and vegetables, since cooking times will vary. If desired, make additional marinade for basting. Do not baste with used marinade.
The Role of Meat in a Cancer-Protective Diet
AICR recommends consuming no more than three cooked ounces of red meat a day (about the size of a deck of cards) if it is eaten at all. A good rule is to fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans and one-third, or less, with animal proteins. This diet lowers the intake of fat and increases the intake of the many vitamins, minerals, antioxidants and phytochemicals that promote overall, long-term health.
For information on how consumers can receive this free brochure.
Editor's Note: Consumers can receive a free copy of AICR's brochure, "The Facts about Grilling," by calling 1-800-843-8114, extension 06, between 9 a.m. and 5 p.m. ET, Monday through Friday.
See final page for a summary of guidelines on grilling and safe handling of food.
Tips for Safe Grilling
Cancer prevention experts say grill veggies instead of meat. Muscle meats (red meats) like beef, chicken or fish pose the largest risk of forming cancer-promoting HCAs when grilled. Try grilling marinated vegetables on skewers, a grilling tray or wrapped in foil. Other healthy barbecue choices are veggie burgers, pizza, tofu, or quesadillas. Grilled fruit makes a sweet, healthy dessert.
Marinating meats before grilling may significantly reduce the amount of HCAs.
Trim the fat. Choose lean, well-trimmed meats to grill; they have less fat to drip into the flames. Remove the skin from poultry. Avoid high-fat meats such as ribs or sausages.
Pre-cook meats, fish and poultry in the oven or microwave, then briefly grill for flavor.
Keep meat portions small so they need only spend a brief time on the grill. Skewered kebobs cook the fastest.
Fix the drips. Avoid letting juices drip into the flames or coals, which causes smoke and flare-ups. Use tongs or a spatula to turn foods, instead of piercing meat with a fork. Covering the grill with punctured aluminum foil, not placing meats directly over coals and keeping a water spray bottle on hand (for control of flare-ups) are other ways to reduce drips.
Flip frequently. Recent research has found that cooking hamburger patties at a lower temperature and turning them often accelerates the cooking process, helps prevent the formation of HCAs and is equally effective in killing bacteria.
Remove all charred or burned portions of food before eating.
And always remember to practice food safety:
Avoid cross-contamination.
Use separate cutting boards, dishes, and utensils for raw meats.
Don't baste with used marinating liquid; make a separate batch for basting.
Refrigerate foods marinated longer than 30 minutes.
