It’s BBQ time, But don’t Char the Meat

As the weather is beginning to heat up, many of us look forward to the great American summer pastime of backyard grilling. Yet, recent research indicates that grilling meats, such as beef, poultry and fish, may pose certain health risks. According to the American Institute for Cancer Research (AICR), cooking these foods at high temperatures, especially over an open flame, produces substances called heterocyclic amines, or HCAs, which have been shown to cause tumors in animals. While the risk to humans is less clear, there is concern that high levels of HCAs may increase the risk of breast, colon, stomach and prostate cancers. In addition to HCAs, another class of cancer-promoting substances, polycyclic aromatic hydrocarbons, or PAHs, are formed when fat from meat, poultry or fish drips onto hot coals or stones, causing flare-ups. PAHs are deposited onto the food when smoke and flames are allowed to reach the food. So what does this mean for your backyard BBQ this weekend? Here are a few tips on how to keep those high heat flare-ups under control, and minimize the formation of HCAs and PAHs but still enjoy the barbequed food you love. • Clean the grill thoroughly before cooking to remove any charred food debris left over from previous uses. • Place meat on aluminum foil rather than directly over the coals to avoid letting juices and fat drip into the fire and to prevent charring. • Choose lean cuts of meat to grill rather than higher-fat varieties, also trim any visible fat and remove skin from poultry. • If using starter fluid on charcoal, allow the excess to burn off before putting the food on the grill. Never reapply starter fluid while cooking. • Marinate meat using an oil-free marinade (citrus and vinegar marinades are great alternatives). Marinating meats for as little as 10 minutes may significantly reduce the formation of HCAs. • Consider pre-cooking meat, poultry, and fish in the oven until almost done and then finishing on the grill to give it that great grilled flavor. • You can still grill vegetables, fruits or veggie burgers. Unlike meat, these foods do not form cancer-causing substances when prepared on the grill. • Grill at a lower temperature away from direct flame and raise the cooking rack to the highest position. • Use tongs or a spatula to turn food. Piercing the meat with a fork allows juices and fat to drip down onto the coals and cause flare-ups. • Have a spray bottle filled with water to keep coals and flames under control. • Last if you burn your food, scrape off all charred or burnt portions of food before eating.