When the weather is warm and the days are long, the outdoor grills come out of hiding as everyone gathers round to enjoy a grilled hamburger or hot dog. Those burgers and hot dogs may taste good, but not everyone considers the health effects of grilling meat.
According to experts at the Texas MD Anderson Cancer Center, when you chomp down on one of these summer barbeque favorites, you’re increasing your risk of colon cancer. But before you send the grill into permanent storage, try these healthy grilling tips to lower the cancer-causing chemicals in your grilled foods.
Marinate Your Meat
When you take the meat to high temperatures, cancer-causing chemicals called heterocyclic amines or HCAs form. You can lower the number of HCAs that end up in your grilled meat by marinating them in an acidic marinade before putting them on the grill. Try citrus, vinegar or wine marinade, and add some rosemary. Rosemary reduces the amount of HCAs formed when meat is exposed to the grill. Another trick? Microwave your meat for two minutes before grilling it. This will reduce HCAs by over 90%.
Healthy Grilling Tips: Don’t Burn the Meat
Have you ever noticed the black, charred material on meat that’s been overcooked on the grill? These are hydrocarbons, chemicals that may increase the risk of certain types of cancer. Cook your meat well enough to avoid food poisoning, but don’t char it. Another way to reduce hydrocarbons in meat when you grill is to trim the fat. Fat on meat can drop onto the grill and form hydrocarbons. The vapor from the hydrocarbons then contaminates the meat. If you grill meat, use the leanest cut possible or grill fish instead.
Add Some Antioxidants to Your Burger
Season your burger with thyme, oregano, rosemary or turmeric. These spices all rank high on the antioxidant scale, which can help counteract the damage from the HCAs and hydrocarbons. Then pile your burger high with broccoli sprouts, tomato, spinach leaves and onions for even more antioxidant power. Don’t forget to throw some veggies on the grill too. Grilled squash, mushrooms, red peppers, and onions are a nice compliment to a burger, and they’re good for you too.
Grill Veggie Burgers and Veggie Dogs
Visit the frozen food section of your local grocery store, and discover the large growing selection of non-meat burgers and “hot dogs” that you can cook on the grill. Unlike meat, they won’t form cancer-causing chemicals when you heat them to high temperatures. Dress them up with a whole-grain bun, and add your favorite condiments. The grill adds lots of flavor, and you’ll have a healthier substitute for traditional burgers and hot dogs.
Grilling Doesn’t Have to Be Unhealthy
Enjoy grilled foods, but do it safely by using these four healthy grilling tips. You’ll get all the taste without the “bad stuff.”
References:
Medical News Today. “Keep Cancer off the BBQ Grill”
Int J Food Sci Nutr. 2010 Mar;61(2):192-203.
Cancer Project. “Cancer Facts – Meat Consumption and Cancer Risk”
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