How to Grill Wisely (June 2007)

Some studies show that people who frequently eat grilled or broiled muscle meats (red meat, poultry and fish) have higher rates of colorectal and breast cancers. Researchers have identified carcinogens that develop while meat cooks over flames and high heat. There substances are known are heterocyclic aromatic amines (HAAs and HCAs).

By themselves, HCAs are not carcinogenic. But digestive enzymes in our bodies turn them into a potential problem. Tips to help reduce any potential problems would include marinated for at least 30 minutes first. Research shows that marinating may reduce the amount of HCAs. Don’t use the same marinade for sauce, because it will have harmful bacteria from raw meat.

Also remember to choose lean cuts of meat, with cutting any visible fat, cover the grill with punctured aluminum foil and turn the meat with tongs or a spatula. Grill for less time by partially pre-cooking the meat, poultry or fish in the oven or microwave. Then briefly grill if for flavor. Also avoid charring by flipping meat frequently frequently and cooking at a lower temperature. If it does char, cut away the blackened parts before eating.

Finally grill veggie burgers, tofu, vegetables, and fruits which don’t produce carcinogens when grilled.