There's nothing more summery than a backyard barbecue with:steaks, burgers, pork, chicken, hot dogs, and ribs, just to name a few. But grill masters beware – research has shown that grilling at high heat can increase your risk of cancer.
How does roasting meat at high temperatures increase your risk of cancer?
When beef, pork, fish or poultry is cooked using high-temperature methods, chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) can be formed. These HCAs and PAHs are mutagenic, meaning they can cause changes in your DNA, increasing your risk of developing cancer. The good news is that there are easy ways to help reduce those risks. With just a little preparation and smart food choices, barbecuing can be fun, delicious and healthy.
Here are eight tips that can help reduce the risk of developing cancer while barbecuing:
Avoid processed meat.
Skip processed meats such as bacon, ham, sausage and hot dogs. Carcinogens form when these fats are stored. And eating these meats can damage a person's DNA, increasing the risk of colorectal cancer.
Limit red meat. Eating too much red meat such as pork, lamb and beef (including hamburgers) can increase a person's cancer risk. Try grilling skinless chicken breasts and fish instead.
Use a marinade. Marinating meat in vinegar, lemon juice and herbs such as mint, rosemary, tarragon or sage can reduce HCA formation by as much as 96%. Just 30 minutes can help.
Do not grill the meat on direct heat.
Turn the flame on one part of the grill and place the meat on the other part that has no flame.
Turn the meat regularly.
If the meat is exposed to direct flames, be sure to turn it often to reduce exposure to HCA.
Do not cook or burn meat, poultry or fish.
The charring, roasting or grilling of meat, poultry and fish at high temperatures creates heterocyclic amines (HCAs). These HCAs can damage a person's genes, increasing the risk of stomach and colon cancer. If parts of the meat become charred while grilling, cut them off shortly before serving. That will also help reduce exposure to these harmful chemicals.
Cut off the fat.
Carcinogenic polycyclic aromatic hydrocarbons (PAHs) form in the smoke when fat from meat, poultry or fish drips onto the heat source. That PAH-filled smoke then covers your food.
Make sure to serve fruits and vegetables along with the grilled meat.
Fruits and vegetables contain antioxidants that counteract the effects of these carcinogens.
