In the summer, we often enjoy grilling, especially during family gatherings in the evenings. But did you know that the way we prepare and use grilled foods can also impact our health?
Grilling meat or vegetables over charcoal or electric grills enhances the flavor while helping us reduce oil consumption. However, this high-temperature cooking method can activate heterocyclic amines (HCAs) – chemical compounds released when proteins in meat are charred, which can potentially be carcinogenic.
The harmful compounds mentioned above form during the browning process of food, known as the Maillard reaction. According to experts at the MD Anderson Cancer Center, University of Texas (USA), to protect yourself and your family from the risks posed by unwanted compounds generated from favorite grilled dishes, consider applying the following 5 tips introduced by the doctors at the MD Anderson Cancer Center:
Prioritize grilled fish as it is low in calories and fat while being healthy. (Image: Central Market)
1. Wrap food in aluminum foil: Cooking grilled dishes directly on the grill can cause meat to release Polycyclic Aromatic Hydrocarbons (PAHs) – compounds that can be carcinogenic, formed when heat triggers the interaction between fat and smoke. Therefore, wrapping food in aluminum foil or leaves before grilling will reduce the meat’s exposure to charcoal smoke and prevent PAH formation.
2. Avoid grilling meat at high temperatures: When grilling meat at high temperatures, polycyclic aromatic hydrocarbons (PAHs) can form. These are produced when fat from grilled meat drips onto hot coals, creating smoke. “Carcinogens in smoke seep into your food. The higher the temperature, the more PAHs are produced,” says nutrition expert Toby Amidor (author of Up Your Veggies: Flexitarian Recipes for the Whole Family).
To reduce PAHs, you should:
- Trim fat from the meat and choose leaner cuts to grill. Reducing dripping fat minimizes smoke containing carcinogens.
- Grill food thoroughly but avoid charring. PAHs accumulate more in burnt food.
- Marinate meat in antioxidant-rich sauces to prevent the formation of PAH compounds.
3. Choose fish instead of meat: Limiting red meat (pork, beef, lamb…) helps reduce your intake of saturated fat, while avoiding processed meats (like bacon and sausages) further decreases the risk of DNA damage. This is because nitrites, used to preserve processed meats, can harm intestinal linings, and the high salt content in these foods can raise blood pressure and lead to other health issues. Therefore, fish is a great alternative as it is lower in calories and fat and usually cooks faster than most red or processed meats.
4. Don’t forget to apply sauce while grilling: Similar to the function of aluminum foil, sauce provides a “protective barrier” preventing grilled items from coming into contact with smoke. Pre-made sauce mixes containing polyphenolic antioxidants from spices (onions, pepper, garlic, mint, oregano…) help reduce HCA formation. Additionally, these antioxidants stabilize the natural sugars in meats and prevent free radicals from damaging cells.
5. Cut back on fat: When purchasing meat for grilling, choose cuts with more lean meat to limit saturated fat intake, or trim excess fat from the meat to prevent reactions with smoke that create harmful PAH chemicals.
Grilling vegetables alongside meat reduces cravings for fatty foods.
6. Grill vegetables as sides: Nutrition experts advocate for grilling vegetables alongside meat to reduce cravings for fatty foods. Additionally, they help to make grilled dishes less greasy, enhancing flavor while providing essential vitamins, minerals, and micronutrients for the body.
Ideal vegetables for grilling include mushrooms, bell peppers, zucchini, and onions… You will enjoy a perfect meal, bolstering your health with the necessary nutrients while reducing the risk of diseases from grilled foods.
7. Choose heart-healthy meats: Some meats with higher saturated fat content can raise harmful cholesterol levels in the body.
Lean meats with less saturated fat include ribeye steak, tenderloin… A study shows that a Mediterranean diet (which includes lean beef) effectively reduces bad cholesterol.
Meanwhile, consuming processed grilled meats like sausages and salami leads to unnecessary sodium intake. This is a cause of high blood pressure, a major factor contributing to heart disease and strokes.
8. Avoid using a brush to clean the grill: The Centers for Disease Control and Prevention (CDC) reports that over the past decade, there have been numerous emergency room visits due to swallowing foreign objects like brush bristles from grill cleaning brushes.
Instead, you can use half an onion. Press it against the hot grill, using a fork to hold it in place and scrub it over the grill. This helps remove debris and burnt food, preventing harmful carcinogens from entering your body.
