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How to Grill Foods Safely
By Daine Hanson
One of our family's favorite summertime activities is to have a barbecue party in the backyard. And, I've to admit, I'm all for it – that's probably the only time of the year, I get to sit back, relax with a nice cool glass of orange mint ice tea while my husband does the cooking!
Unfortunately, barbecued or grilled foods can very unhealthy. Grilled foods are often associated with cancer; research studies show that people who consume the most barbecued red meat (beef, pork and lamb) has twice the risk of developing colon polyps, compared to those who did not consume grilled foods.
Colon polyps can develop into colon cancer. When you grill meats (poultry, red meat or seafood), the substances in the muscle proteins of meats react under high temperature to form carcinogens known as heterocyclic amines (HCAs). HCAs can destroy the DNA of genes, igniting the process of cancer development.
However, there are some grilling safety tips which you can take to minimize cancer risks.
As a general thumb of rule, keep the as low as possible, limit grilling time and use more fish or go for lean meats – be cautious when buying red meats, look out for the word "loin" (beef tenderloin, pork tenderloin and lamb loin chops).
Did you know that beef labeled "prime" is the highest in fat? For the leanest red meat, look for a "select" grade at your local supermarket.
Before marinating or cooking your meats, be sure to trim off all visible fat. If
you don't, the smoke or flare-
Alternatively, you can also place a sheet of foil (make sure to create small holes in the foil to allow fat to drain) or a drip pan between the meat and the heat source to catch any dripping fat and avoid the smoke.
Marinating the meats also makes grilling safer because they draw out chemical precursors of carcinogens.
When grilling, avoid placing meat directly over or under the heat source. You can do this by either raising the grill as far as possible from the heat source or place the coals on one side of the grill and the meat on the other.
We find barbecue briquettes and hardwood products, such as hickory and maple burn at lower temperatures than softwood (pine) chips.
And, if you're using a gas or propane grill, be sure to turn off the burner directly under the meat, keep the temperature as low as possible and then close the lid.
One way to reduce grilling time is make sure the meat is completely thawed safely in the refrigerator and thinly sliced. You can also choose to precook the meat in the microwave for 2 to 4 minutes, discard the juice and place the meat on the grill at once.
According to some research, precooking the meats for 2 minutes may decrease HCAs
by 90 percent. Also, be wary not to deep-
To prevent overcooking, use a meat thermometer. Char has a notoriously high carcinogen content.
The kids in our family love kabobs. Kabobs cook quickly and the veggies don't form HCAs. In fact, phytochemicals in veggies stimulate enzymes that can convert HCAs to an inactive, stable form that is easily eliminated from the body. And, what better way to get the kids eat their zucchinis, asparagus and onions!
Last but not least, scrub the grills well after each use to avoid a buildup of carcinogens which can be transferred to your food the next time you grill. Besides, scrubbing is a great workout for the arms. Goodbye bingo wings!
With these grilling safety tips in mind, everyone in your family will have a healthy and fun time in summer!
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