BBQing
Image Credit: Jacek Dylag on Unsplash
Summer is on the horizon and as the temperatures rise so does the desire to dine alfresco and with it the number of barbecues. For many barbecues and summer are a thing that goes hand in hand. Although they are a great time for socialising and eating with family and friends is there can be a downside to barbecuing when it comes to our health?
The actual process of grilling meat can produce three types of carcinogens:
Heterocyclic amines (HCAs) these are produced when meat is cooked at high temperatures.
Nitrosamines – that form at high temperatures when grilling meat nitrite containing meats.
Polycyclic aromatic hydrocarbons (PAHs) these form when fat drips onto the flame, they then rise in the smoke and flames attaching to you're meat.
The good news is there are some things you can do to minimise their formation and enjoy a healthier bbq.
1. Go lean, choose lean meat over fatty meat, remove any skin and trim fat this will help to reduce the amount of fat that drips onto those flames.
2. Pre-cook those bbq meats (1-5 mins) prior to grilling, either by microwaving or steaming can release juices and fats that could drip onto the flames potentially reducing the formation of PAHs.
3. Marinate or adding dry rub to meats, has been also been shown to reduce the formation of HCAs. However, avoid adding applying any thick marinades that contain honey or sugar too early, if using only add them in the last few mins of cooking as they can cause charring.
4. Check your bbqing technique,
Don’t place meats directly over an open flame .
Avoid prolonged cooking times. If you're concerned about the meat being thoroughly cooked invest in a meat thermometer this way you can reduce the cooking time to what is needed and end up with a better quality and healthy feast. link FDA recommended temps.
Control your heat, using a gas bbq can help with this.
Flip don’t fork - Avoiding pressing or stabbing your meats this will release fat and juices that drip onto the flame which is what we are trying to avoid, instead regularly flip your meat.
KEEP IT CLEAN Regularly clean and remove any bits of charred food from the grate and firebox of your grill to prevent the formation of FCAs through secondary smoke.
5) Grill more fruits and vegetables, this not only avoiding a meat rich meal, they are antioxidant rich and grill well, but, the best news is, HCAs and PAHs don’t form from grilling them.
6) Opt for nitrate free meats - nitrates are found in many processed meats like hot dogs, sausages and hamburgers and are used to preserve the meats and extend their shelf life. Make you own or look for a trusty local butcher that offers nitrate free options - they do exist.
Stay happy and healthy,
Chel
References
“Chemicals in Meat Cooked at High Temperatures and Cancer Risk.” National Cancer Institute, 11 July 2017, www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet.
Jägerstad, Margaretha, and Kerstin Skog. "Genotoxicity of heat-processed foods." Mutation Research/Fundamental and Molecular Mechanisms of Mutagenesis 574.1-2 (2005): 156-172.
Knize, Mark G., and James S. Felton. "Formation and human risk of carcinogenic heterocyclic amines formed from natural precursors in meat." Nutrition reviews 63.5 (2005): 158-165.
Lee, Joon-Goo, et al. "Effects of grilling procedures on levels of polycyclic aromatic hydrocarbons in grilled meats." Food Chemistry 199 (2016): 632-638.
Schor, Jacob. "Marinades Reduce Heterocyclic Amines from Primitive Food Preparation Techniques." Natural Medicine Journal 2 (2010).
University of Arkansas, Food Safety Consortium. "Spicing the meat also cuts the cancer risk, research suggests." ScienceDaily. ScienceDaily, (2010).