Until recently, grilling has been considered one of the healthiest methods of cooking. Now research indicates the fat in meat and poultry, when grilled, drips into the flames, flare up and create a smoky charred surface that may contain carcinogens.Does that mean our beloved barbecues have to go the way of the Edsel, eight-track cartridges and dinosaurs? Absolutely not – especially since grilling continues to be one of the top ways to infuse flavor into food as well as to minimize added fats.
Grilled food does not have to harm one’s health. The American Institute for Cancer Research (AICR), Cooking Light magazine and Fox News have each provided tips to help barbecuers proceed with caution when grilling. These tips have been combined in this article and provided for you below. Please note they are not in any particular order.
• Marinate your meat – Dozens of studies confirm the results Kansas State University researchers discovered after marinating steaks in three different mixtures of oil, vinegar, and herbs and spices. After grilling, the carcinogens in the marinated steaks were reduced by 57 – 88%. The reason for the reduction is not clear; however the marinade may create a protective barrier between the meat’s proteins and the heat of the grill. Another thought is the antioxidants in the marinade may combat the carcinogens head-on.
• Clean your grill – While one might think this would go without saying, check out the grates of some of your neighbors’ grills! Keep your grill clean by scrubbing with a brush before and after grilling. This practice keeps the buildup of carcinogens left on grill grates to a minimum and improves the taste of your food.
• Flip at the right time – Flipping burgers once every minute will help prevent burning or charring. In fact, flip all meats frequently as it accelerates cooking time
and prevents the heterocyclic amine process (HCA) from occurring.
• Ban flare ups – If you grill lean meats, poultry and fish, there will be less fat to drip onto the flames, thus there will be less of the carcinogenic-forming smoke.
• Beware of burnt or charred food – Some people prefer charred meat, especially hot dogs, because they say it tastes good. This char, or burn, is created when fatty meat is slapped directly on the ground while the coals are super-hot. Just remember, the blackened parts of meat may also contain carcinogens, so remove all those portions before you settle down to eat.
• Reduce bacteria in burgers – The United States Department of Agriculture (USDA) recommends cooking ground beef to 160ᵒ to kill the common E. coli bacteria. If you feel you absolutely must have your burger medium-rare, it would be wise to grind your own beef, then cook
immediately.
• Work your grill – All grills are not created equally. Sometimes your grill may have some hot spots while other grills may have some cooler areas. Become familiar with the grill on which you are cooking to keep the hot spots from flaming more than others. If a flare up happens in spite of your best efforts, simply move the food to a cooler part of the grill until the fire dies down.
• Size matters – To speed up the cooking time of meats, cube or slice it into smaller portions. You can also select quick cooking options such as shrimp or rel="nofollow" >fish.
• Shorten the cook time – The faster foods are cooked, the less likely charring will take place. Always thaw food before putting it on the grill. Meat and fish should be partially cooked in the microwave before moving it to the grill. Additionally, do not cook meat past its goal temperature: 165ᵒ for ground poultry; 160ᵒ for ground red meats, mixtures or pork; and 145ᵒ for red meat steaks or chops.
• Choose meats wisely – Avoid grilling high-fat meats, like ribs or sausages. Choose lean meats, instead, as they create less dripping and less smoke. Always trim excess fat and remove skin before placing any meat on the grill.
• Consider food placement – Be sure food is placed at least six inches away from the heat source.
• Create a barrier – Line the grill with aluminum foil or cook on cedar planks to prevent juices from spilling and causing harmful smoke to rise.
• Consider veggies – Try grilling your favorite vegetables since they do not contain the protein that forms harmful HCA’s. Consider grilling some unexpected foods like asparagus, bread, peaches, pizza or maybe even a dessert. Nothing says grills must be solely used for meats.
With some planning and good choices, you can continue to enjoy your backyard grills – and stay healthy, too. What a great combination!
