The Thrill of the Grill

Summer is here and that means dusting off the grill and getting in touch with our primal side. Some argue that nothing beats the taste of a charcoal grilled burger, while others prefer gas. What we do know is that grilling is a treasured outdoor activity but is also associated with potential health risks.

Carcinogens in Grilling

Grilling is commonly associated with two carcinogens (any compound or molecule that has the potential to cause cancer); polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). These carcinogenic compounds develop when meat is cooked at high temperatures, including pan-frying or broiling. Not only can these compounds develop while cooking, but some are also added to our meat from the start — think nitrates and nitroso compounds from processed and smoked meats like sausage, bacon, hot dogs, ham and salami. There are a number of ways you can reduce your exposure to these potentially harmful substances while still enjoying that nostalgic Fourth of July hotdog or charcoal grilled steak.

Six Ways to Reduce Your Exposure

1) Do not overcook meats. Well-done meats have the highest concentrations of PAHs and HCAs. Use a meat thermometer to cook 5 to 10 degrees shy of the target. Once you take the meat off the grill and let it rest, carryover cooking will bring it to temperature. For proper meat temperatures see foodsafety.gov.

2) Marinate your meats prior to cooking. The acids, herbs and spices found in marinades reduce the formation of PAHs and HCAs.

3) Avoid consuming processed meats. Avoid ingredients such as sodium nitrate, sodium nitrite, sodium erythorbate, monosodium glutamate (MSG), autolyzed yeast extract, corn syrup, corn syrup solids, dextrose, hydrolyzed soy protein, defatted soy flour or anything you can’t pronounce or produce in your own kitchen.

4) Cook your meats LOW and SLOW. The lower the temperature, the fewer PAHs and HCAs formed overall.

5) Choose white meats (poultry and fish) over red meat (beef and pork) whenever possible. Red meat has been strongly associated with increased cancer, cardiovascular disease and all-cause mortality risk, while white meat in moderation has been found to be protective.

6) Veg-out! The more fruits and vegetables you put on your grill, the more bioactive compounds and antioxidants you are eating to counteract potential carcinogens and reducing your risk for cancer overall

Marinade Tips & Tricks

As mentioned, marinades can decrease your exposure to carcinogens when grilling meats.

Set some marinade aside for a finishing sauce before adding raw meat Marinate meats in a shallow dish or plastic bag in the refrigerator, never at room temperature. Marinades are good for thin cuts of meat. If cooking thick cuts or whole birds, try brining and using a dry rub instead

Marinades aren’t just for meat! Marinate vegetables before cooking or use as a finishing sauce

Darci Barman, MSN, RDN, LD is a registered dietitian nutritionist practicing “foods-first” integrative and functional nutrition at Pilgrim’s Wellness Clinic inside of Pilgrim’s Market in CDA.

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