Fire it Up! Tips for Healthy Grilling
Key Takeaways
- Cooking meat on the grill can create compounds that can increase a person’s risk of cancer if consumed frequently.
- Red and processed meats, like beef or hot dogs, can increase a person’s risk of cancer no matter how it is prepared, so it is best to save these items as a treat and focus on grilling vegetables, tofu, plant-based burgers, or even fruit.
- When choosing meat to grill, opt for smaller cuts of fish or poultry, and use a healthy marinade to reduce carcinogens while adding flavor.
- Lining your grill with foil can help keep food away from direct flame, and pre-cooking items can reduce the time you need to keep it on the grill, ensuring it’s thoroughly cooked and flavorful but has fewer harmful compounds.
Cooking on the grill is one of the best treats of summer. However, grilling can create some less-than-desirable compounds, such as heterocyclic amines (HCAs), a result of grilling fish, seafood, or red or white meat on high heat.
Grilling also creates polycyclic aromatic hydrocarbons (PAHs), a substance that results from smoke rising and sticking to the meat being grilled, which often occurs because of fat drippings and juices.
Data that directly links grilled meat to cancer in humans is limited but with a few simple hacks, you can reduce potential cancer-causing compounds, while still enjoying the flavor of summer!
Sue Czap, MS, RD, CSO, a registered dietitian and board-certified specialist in Oncology Nutrition at Wilmot Cancer Institute and the Pluta Integrative Oncology and Wellness Center, shares some tips to help guide your next summer cookout.
What to Grill
Research shows that eating a lot of red meat (like beef, pork or lamb), as well as processed meats (like hot dogs or sausages) can increase a person’s risk of cancer, no matter how it is cooked, so it is ideal to save these food items as a special treat only.
Tasty alternatives for the grill include vegetables, tofu, tempeh, plant-based burgers or even fruit! Since these plant-based foods don’t have muscle protein, grilling them doesn’t create the HCAs and PAHs mentioned above. Plus, studies show that adding more plant-based foods to your eating pattern can be beneficial in reducing cancer risk, so substituting them for meat is a terrific idea.
When choosing meat, opt for fish or poultry, and cut it into smaller pieces to reduce the time needed on the grill. Kebabs are a tasty, fun idea for smaller pieces. Be sure to add plenty of colorful vegetables to the skewers, too!
Getting Grill-Ready
Once you’ve chosen what you’ll cook, it’s time to get the grill out. Be sure to keep your grill clean because old char can end up on your food. If you’re cooking meat, make sure to trim any fat and remove excess skin. Keeping these on the meat can cause flare-ups and smoke potentially leading to PAH formation.
Using marinades that contain vinegars, citrus juices and spices can reduce carcinogens and add flavor. For best results, marinate for at least 30 minutes prior to grilling. Try some of the tasty marinade recipes included with this article below.
Lining your grill with foil in the areas you plan to cook on or wrapping the food in foil can also be helpful in keeping your food away from direct flame.
Now You're Cooking
Consider partially pre-cooking meats in the oven and just “finishing it off” on the grill to reduce the amount of time exposed to the direct flame and smoke. Once everything’s on the grill, remember to flip often to keep food from burning on one side. If something gets charred, cut that part away. It is better to grill at a lower temperature and use a food thermometer to ensure it has reached the recommended temperature.
Tangy Yogurt-Spice Marinade
Recipe courtesy of AICR. Get more marinade recipes.
Ingredients
- 1 1/2 cup low-fat yogurt
- 2 Tbsp. fresh lemon juice
- 2 tsp. minced garlic cloves
- 2 tsp. minced fresh ginger (or 1 tsp. dried, ground ginger)
- 2 tsp. ground coriander
- 1 tsp. ground turmeric
- 1/4 tsp. cayenne pepper
Directions
- Place all ingredients in a blender and combine at low speed. Pour into large, wide and shallow non-metal casserole dish or mixing bowl.
- Add food to be grilled and turn to coat all sides. Cover and refrigerate at least 1 hour.
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