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.
(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
are found in meats that are charred and the amino acids, sugars and creatine
react to temps above 350 degree Fahrenheit.
are formed when fat and juices from a piece of meat drip onto the fire, causing
flames and smoke that contain the compound.
remember that searing, broiling, and pan frying can also create HCAs and PAHs.
Use these tips when grilling to reduce the formation of
- Focus on fish. Because
fish cooks quickly and rarely drips fat onto flames it creates fewer HCAs and
- Trim meats. Removing outer layers of fat
- 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
- 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
Estelle L. Benoit, RD, LDN
Idea Fitness Journal June 2013
ENJOY THIS GRILLED PIZZA RECIPE!!!!
From EatingWell: June/July 2006
The secret to a grilled pizza is having all your ingredients ready to go before you head out to the grill. Make it a meal: Toss the extra black beans, diced tomato and some avocado with prewashed salad greens and a tangy vinaigrette and dinner is on the table in no time.
6 servings | Active Time: 30 minutes | Total Time: 30 minutes
- 1 plum tomato, diced
- 1 cup canned black beans, rinsed
- 1 cup fresh corn kernels, (about 2 ears)
- 2 tablespoons cornmeal
- 1 pound prepared whole-wheat pizza dough
- 1/3 cup barbecue sauce
- 1 cup shredded mozzarella, preferably smoked mozzarella
- Preheat grill to medium.
- Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
- Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
- Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.
Per serving : 316 Calories; 6 g Fat; 3 g Sat; 0 g Mono; 13 mg Cholesterol; 48 g Carbohydrates; 14 g Protein; 4 g Fiber; 530 mg Sodium; 94 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 starch, 3 medium-fat meat