The Facts About Grilling

Are Grilled Foods Associated With Cancer?

Cancer researchers have linked eating grilled meat, poultry and fish with certain health risks. 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.

When fat from meat, poultry or fish drips onto hot coals or stones, another cancer-causing substance is formed. PAHs (polycyclic aromatic hydrocarbons) are deposited back onto food through smoke and flare-ups.

But there is no need to eliminate grilling and broiling completely. First, muscle meats are the major concern. According to most researchers, grilled vegetables and fruits, burnt toast and "blackened" dishes (in which only the seasoning is charred) present a substantially lower risk. Second, it is still possible to enjoy barbecued meats. Here are some tips for limiting the formation of HCAs and PAHs when you grill.

Tips for Safe Grilling

1. Grill veggies instead. Muscle meats like beef, chicken or fish pose the largest risk of 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.
2. Marinating meats before grilling may significantly reduce the amount of HCAs.
3. 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.
4. Pre-cook meats, fish and poultry in the oven or microwave, then briefly grill for flavor.
5. Keep meat portions small so they only need to spend a brief time on the grill. Skewered kebobs cook the fastest.
6. 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 spray bottle of water on hand (to control flare-ups) are other ways to reduce drips.
7. 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.
8. Remove all charred or burnt 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 extra marinade to use for basting.
• Refrigerate foods that are marinated longer than 30 minutes.

Make a Marinade

One of the most effective ways to reduce the formation of cancer-causing compounds in grilled meats, poultry and fish is to marinate foods before grilling. 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 what causes this effect. A marinade may act as a "barrier," keeping flames from directly touching the meat. Or the protective powers may lie in the ingredients of a typical marinade. Vinegar, citrus juice, herbs, spices, olive oil and safflower oil all seem to contribute to the prevention of HCA formation.

About a 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.

Can Meat Fit into a Cancer-protective Diet?

Yes, however, AICR's Diet and Health Guidelines recommend eating no more than three cooked ounces of red meat a day (about the size of a deck of cards). 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 protein. This eating pattern will lower your consumption of fat and boost your intake of the many vitamins, minerals and antioxidants that promote overall, long-term health.

For more information about healthy proportions on your plate, order The New American Plate brochure by contacting AICR at 1-800-843-8114 or www.aircr.org

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 rosemary, thyme or oregano (or 1/2 tsp. dried)
2 cloves garlic, finely minced
1/2 tsp. freshly ground black pepper

For grilling:
Assorted vegetables, sliced into thick rounds (such as eggplant, zucchini, summer squash, bell peppers mushrooms or red onion)

Lean meat, skinless poultry, fish or firm tofu cut into 2-inch cubes or chunks

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 for at least 30 minutes, occasionally turning food so that 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.

AICR Diet and Health Guidelines for Cancer Prevention

1. Choose a diet rich in a variety of plant-based foods.
2. Eat plenty of vegetables and fruits.
3. Maintain a healthy weight and be physically active.
4. Drink alcohol only in moderation, if at all.
5. Select foods low in fat and salt.
6. Prepare and store foods safely.

And always remember…..Do not use tobacco in any form.

Source: American Institute for Cancer Research

For more information

American Institute for Cancer Research
1759 R Street, NW
P O Box 97167
Washington, DC 20090-7167
1-800-843-8114 or 202-328-7744
www.airc.org