As summer rolls around, the grills come out of hiding and the air fills up with the aroma of smoky burgers. One reason grilled food tastes so good is that unique flavor compounds are produced during the grilling process. Unfortunately, some of those barbecue compounds may be harmful to your health.
When you heat muscle meats, including beef, poultry, and fish, to high temperatures, especially on a grill, it produces two compounds that are likely carcinogenic: polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCA). PCAs are in the little charred pieces you see on grilled meat, while PAHs, also in cigarette smoke and car exhaust fumes, is formed beneath the surface of the meat, so they are hard to remove. PCAs form from fats when they hit the heat of the grill, while HCAs involve a reaction between creatine and amino acids in meat when meat is exposed to high temperatures.
Why the concern about these chemicals? Research in animals shows they cause DNA damage and are probable carcinogens, meaning they increase the risk of cancer. What about humans? In humans, studies show a link between eating fried, barbecued and grilled meat and various types of cancer, including colon cancer, pancreatic cancer, and prostate cancer. Best to reduce your exposure to them.
You can still enjoy cook-out, but take a few precautions to make the food you grill healthier.
How to Reduce HCAs and PCAs
Reduce unhealthy chemicals that end up on your plate by taking these precautions:
. Pre-cook meat in a microwave to reduce the time you have to keep in on the grill.
. Don’t cook meat on a grill longer than necessary. Strike a balance. It’s important to cook it long enough to destroy bacteria that could cause food poisoning, so don’t undercook.
. Marinate meat beforehand using an acidic marinade. Studies show marinating in an acidic solution significantly reduces HCA formation.
. Sprinkle meat with rosemary, a powerful antioxidant herb that blocks HCA formation by up to 90%.
. Turn meat frequently while it’s on the grill.
. Remove the fattiest portions of the meat, where most of the HCAs form, and avoid eating charred areas of meat.
. Keep meat moist while grilling it. Loss of water increases HCA formation.
. Use a gas grill. Fewer HCAs form when you use a gas grill rather than a charcoal one.
. Grill more veggies and less meat.
It’s harder to reduce PAHs in grilled meat than HCAs – but there is a way. A study published in Scientific American found marinating meats for four hours in beer prior to cooking them cut PAHs in half.
Other Ways to Make Summer Barbecue Grilling and Picnics Healthier
To compensate for the effects of HCAs and PCAs at your next barbecue, nosh on antioxidant-rich side dishes. Forgo the typical side dishes, like sugary baked beans, corn-on-the-cob and coleslaw dripping with mayonnaise, which rank low on the nutritional scale, and enjoy barbequed fare with a fiber-rich chickpea salad, a whole-grain salad or a big bowl of fruit salad. The natural sweetness of cold fruit salad contrasts nicely with food hot off the grill. Mix Greek yogurt, apples, celery, and raisins together to make a healthier, and higher protein version of Waldorf salad.
Think out of the box. Throw some bean burgers and quinoa burgers on the grill instead of meat. Grilling powers up the flavor of veggie burgers without adding to the HCA and PAH load. Bring along wooden skewers and make veggie kabobs on the grill. Add non-starchy substitutes to dishes where you would normally use potatoes. How about cauliflower salad instead of potato salad?
If you serve burgers on buns, stick with high-fiber, whole-grain buns and wraps. Put the grill to work searing mushrooms, asparagus, red peppers, and zucchini and roll them into a wrap. For healthy fats, cut an avocado in half, remove the seeds and pop it on the grill for five minutes. Top with hummus or salsa and enjoy.
What about all of the snacks, usually chips and pretzels, people munch on beforehand? Opt for snacks higher in nutrition but still munchable, such as raw veggies with guacamole or hummus as a dip, roasted nuts, or fresh salsa. Spicy salsa is filling and a good source of heart-healthy lycopenes. Use it to spice up burgers and serve double-duty as a dip for vegetables.
Bring along a giant salad piled high with colorful vegetables. Skip the creamy dressings and use a vinegar-based one instead. Not only will it lower your calorie intake, but it’s also less likely to spoil and become a source for food poisoning.
For dessert, a giant fruit plate with a yogurt dip or fruit parfaits are healthier substitutes for cookies, brownies, and ice cream. Ever throw fruit on the grill? Grilling fruits like mango, pineapple, pears, and peaches bring out their natural sweetness and is a sure crowd pleaser. Why not place chunks of fruit on a stick, grill them and make fruit kabobs? Sprinkle them with a little cinnamon first for added flavor and health benefits. The kids will love them and so will adults.
How about a healthier version of a banana split? Cut firm bananas still in their skin in half crosswise and lengthwise so you have four pieces of banana. Grill cut-side down for three minutes and then remove the peel. Top with Greek yogurt, berries, and nuts. Yummy!
Stay Hydrated in a Healthy Manner
When you’re enjoying a summer barbecue, don’t forget to bring along plenty of fluids. Iced, antioxidant-rich green tea with slices of fruit is a cool and refreshing option. Skip the soft drinks and serve seltzer water with a touch of fruit juice mixed in. Substitute frozen berries for ice cubes for a sweet and decorative touch.
The Bottom Line
Make your next grilling experience a healthy one by practicing safe grilling habits and eating healthier side dishes and desserts. Guarantee you won’t miss the calories.
References:
National Cancer Institute. “Chemicals in Meat Cooked at High Temperatures and Cancer Risk”]
Cancer Science 2004; 95(4):290-299.
Scientific American. “Beer Marinade Cuts Grilling Carcinogens” April 4, 2013.
Mutagenesis (2004) 19 (6): 431-439.. doi: 10.1093/mutage/geh053
The Princeton Longevity Center. “Making Your Barbecue Cancer-Free”
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