Becoming Grill Conscious

Few things taste better than a meal cooked over an open flame. However, research suggests that grilling can increase your exposure to carcinogens. This doesn't mean that grilling causes cancer, but a few simple tips can make your BBQs both enjoyable and healthier.

The primary concern with grilling is the combination of high heat and animal protein, which creates heterocyclic amines (HCAs). HCAs are potentially carcinogenic, and some observational studies suggest a link between HCAs and cancer. If you grill occasionally, there's little cause for concern. However, if you grill often, making some adjustments can reduce HCA formation for safer grilling.

Tip #1: Cook Low and Slow, Flip Fast and Frequent

HCA formation is influenced by high heat exposure and char formation. Lowering the heat can minimize charring, thereby reducing HCAs. Additionally, according to the National Cancer Institute, flipping your meat more often can help decrease HCA levels.

Tip #2: Marinate with Alcohol

Marinating red meat in red wine can help remove some carcinogenic properties of the proteins found in red meat. Research indicates that red wine marinades not only alter the chemical structure of the meat, reducing HCAs, but also enhance its flavor.

Tip #3: Use Skewers

Grilling meat on skewers with vegetables and fruits can reduce the meat's direct exposure to heat, cutting down on HCA formation. This method also diversifies your meal with added nutrients from the veggies and fruits.

Tip #4: Diversify Your Protein

Opting for other protein sources, such as fish or poultry, can reduce HCA formation compared to red meat. Incorporating these options into your grilling routine can contribute to a healthier diet.

By following these tips, you can enjoy delicious grilled meals with fewer health risks. Happy grilling!