Grilling has received a bad rap as an unsafe cooking method that should be avoided and that can cause cancer. But is this really true? What does the research say? Must we avoid grilling at all cost?
The truth is that research supports consuming grilled meats, poultry, and fish in moderation.
The key is to grill smart so as to prevent the formation of two dangerous carcinogenic compounds - heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs are formed when proteins in meat are overcooked, burned, or charred. PAHs are formed from the smoke that forms when fats from meat drip into the flame. Because both of these compounds have the potential to alter DNA and thus cause mutations, they are carcinogenic. What are some safe and healthy grilling strategies?
Avoid Charring
Charring is when food is partially burned to blacken its surface. This is achieved by overcooking the meat, using high temperature cooking for an extended period of time.
Charring is associated with increased risk of cancer, especially pancreatic, colorectal, stomach, and breast cancer. 1,2 This is because HCAs and PAHs are formed when proteins in meat are charred. Their formation is especially abundant with red or processed meats (bratwursts, pork ribs, hot dogs, linked or other smoked meats.)3
How can you prevent charring? Flip meat frequenty. Trim any visible fat. Removing fat prevents flare-ups caused by dripping fat. Keep meat towards the center of the grill and remove coals or turn off burners found at the center of the grill.
If some inevitable charring has still occured, just be sure to cut off and remove those blackened parts of the grilled meat.
Another way to prevent exposure to char is to regularly clean the grill. Char may build up on the grill and then stick to the food placed on the gril. Start out with a clean grill each time you use it by giving it a good scrub with a wire brush.
Safe Cooking Temperatures
Each protein has a minimum safe internal cooking temperature to ensure food safety. Preheating the grill before adding the meat will help achieve the desired cooking temperature without overcooking the meat. Whole cuts of meat (such as beef) should be cooked to at least 160 degrees F; pork to 145 degrees F; ground meat to at least 165 degrees F, poultry to at least 165 degrees F, and finfish to at least 145 degrees F.
Marinate, marinate, marinate!
Marinating meats before grilling them can reduce the level of carcinogens produced. As a plus, they also add a ton of flavor! Use antioxidant-rich herbs and spices to help block the formation of carcinogenic compounds. Fresh garlic, ginger, rosemary, thyme, turmeric, sage, oregano, mint and red chili peppers are shown to be powerful ways to decrease the formation of HCAs. 4 Aim for more acidic marinades (vinegar, lemon juice, orange juice, beer, wine, and green tea for 30 minutes or longer) instead of sugary sauces.
Fat Content
One of the reasons leaner cuts of meat were encouraged in Part One is because fattier meats cause more drippings. More drippings into the flame cuase more smoke. More smoke means more carcinogenic compounds will be formed. One can also limit the meat's exposure to smoke by using a protective barrier between the meat and the flame, such as a grill pan or foil.
Reduce Grilling Time
The longer the meat is exposed to high temperatures, the more carcinogens there will be. 2 Since grilling is a faster method than smoking or low-and-slow barbecuing, it is the best method of the three.
What can be done to reduce grilling time? Use smaller cuts of meat, such as bite size pieces used on kebobs. Also, preheat the grill before adding meat to it.
Another method is to pre-cook the meat in the oven and just finish it off on the grill.
References
1. Anderson KE, Sinha R, Kulldorff M, et al. Meat intake and cooking techniques: associations with pancreatic cancer. Mutat Res. 2002;506-507:225-231.
2. Chemicals in meat cooked at high temperatures and cancer risk. National Cancer Institute website. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet. Updated October 19, 2015. Accessed June 2017.
3. Guide to healthy grilling. American Institute for Cancer Research website. http://www.aicr.org/enews/2014/05-may/enews-guide-to-healthy-grilling.html. Published May 1, 2014. Accessed June 2017.
4. Viegas, O., Amaro L.F., Ferreira I., and Pinho O. Inhibitory Effect of Antioxidant-Rich Marinades on the Formation of Heterocyclic Aromatic Amines in Pan-Fried Beef. J. Agric. Food Chem., 2012, 60 (24), pp 6235–6240.