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JULY 2, 2020 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
Grill to Your Health By Aliza Beer MS, RD, CDN
S
ummertime means barbeque time, a favorite American pastime. For years, the medical and nutrition community recommended grilling as the cleanest and leanest cooking process, since the fat drips away from the food as it cooks, but over the past several years new research has emerged alerting us to the dangers of grilling. This research has the experts suddenly changing their tune. Let’s discuss the potential hazards to grilling, and what, if anything, can be done to make it healthier. What’s the problem with grilling food? To start off with, the charred meat. When red meat, poultry, or fish is cooked over a flame or at high temperatures, the muscle proteins react with the heat and form compounds known as HCAs (or heterocyclic amines). These HCAs are mutagenic, meaning they have been shown to cause destructive DNA changes in cell structures that may lead to certain cancers. Additionally, as the high heat releases fat from the meat, it drips down into the coals
or burners and then ignites, producing smoke, which also contains carcinogenic chemicals called PAHs (or polycyclic aromatic hydrocarbons). As the smoke from the fat rises, it swirls over the food and deposits these chemicals onto your rib steak or burger. Numerous studies have shown a link between consumption of grilled red meat and an increased risk for colon, prostate, pancreatic, stomach, and breast cancers. This risk is especially prevalent if the meat is well-done. In some studies, the increased risk was as much as a whopping 60%! Another concern is the type of meats that are usually on the barbecue menu: hot dogs, pre-packed burgers, and sausages. These come with their own cancer concerns, caused by the nitrates and nitrites that are present in these foods. Nitrates and nitrites are added to food to help preserve them and ensure a longer shelf life. When these meats are cooked over high heat, the nitrites can possibly transform into
nitrosamines, another carcinogen. Ready to terminate your relationship with your grill? Before you pack it away, let’s explore some possible solutions.
The Leaner, the Better Always start with a lean cut of meat. Trim off excess visible fat and remove skin from poultry before grilling. This keeps grilling a lean and healthy choice for clean cooking and also minimizes the fat drips, therefore reducing flare-ups that can char meat.
Marinate Mania Marinating meats before grilling is one of the best ways to reduce the formation of HCAs by as much as 96%, according to the American Institute for Cancer Research. The reason for this is not entirely clear to researchers, but one possibility is that the marinade has a shield effect – it’s the marinade that’s getting seared instead of the meat. Marinades will also imbue meats with de-
licious flavor, add moisture, and tenderize tougher cuts. Your marinade should include three components: an acid, like lemon or lime juice, or a vinegar; herbs and/or spices; a little oil for moisture. Many of these ingredients are loaded with flavonoids, which may help reduce the formation of carcinogens. Marinate your foods in the fridge for at least 30 minutes prior to grilling – 1-2 hours would be preferable. Additionally, use a dry rub made with turmeric, garlic, and rosemary, which has been shown to cut down the production of HCAs by as much as 70%!
Grill Veggies and Fruit Fruits and veggies are full of antioxidants, and every meal should include some kind of veggie as a side. The best part about grilling veggies and fruits? HCAs and PAHs don’t form on them! Some great veggies to grill include eggplant (slice them into “steaks” and drizzle with olive oil and kosher salt), Portobello mushrooms, peppers, red onions, cauliflower
