I’m sure you have heard somewhere that grilling produces carcinogens that produce cancer. Does it and should I avoid it? There is no evidence that grilling causes cancer, BUT you can understand the process of the developments of carcinogens and how to be more mindful of it.
• HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons) are found in MEAT, POULTRY, and FISH when they are cooked over a hot flame for a prolonged period of time, can form cancer in animals. It is unclear if exposure to high levels can cause cancer in humans.
• HCAs are found in meats that are charred and the amino acids, sugars and creatine react to temps above 350 degree Fahrenheit.
• PAHs are formed when fat and juices from a piece of meat drip onto the fire, causing flames and smoke that contain the compound.
• Also, remember that searing, broiling, and pan frying can also create HCAs and PAHs.
Use these tips when grilling to reduce the formation of these carcinogens:
1. Focus on fish. Because fish cooks quickly and rarely drips fat onto flames it creates fewer HCAs and PAHs.
- Trim meats. Removing outer layers of fat reducing dripping.
- Use marinades or rubs containing wine, rosemary or turmeric. The Journal of Food Science found that marinades containing wine or commonly available herbs and spices are effective in decreasing HCAs and PAHs. Fresh Rosemary and turmeric are especially powerful.
- Don’t overcook meat. A study done by the University of Minnesota’s School of Public Health found that those who preferred a very well done steak had a 60% higher risk of developing pancreatic cancer.
- DO grill your fruits and veggies. Because HCAs and PAHs form only in muscle protein in animals, fruits and veggies can be grilled with no worries. Plus the antioxidants in them counter to reduce the HCAS and PAHs in other foods.
Bottom Line: grill wisely and include lots of fruits and veggiesJ
Estelle L. Benoit, RD, LDN