Did you know that BBQing meat can create cancerous compounds? Beyond the link between red and processed meats to certain cancers, BBQ’ing any meat further increases carcinogens.
Heterocyclic amines (HCAs) are formed when meat is cooked at high temps. Additionally, polycyclic aromatic hydrocarbons (PAHs) are formed when the fat from meat drips into the BBQ, creating smoke. The good news is there are ways to decrease the amount of HCAs formed when you BBQ.
1. Choose a lean meat and trim any fat. This avoids extra fat drippings and flare-ups.
2. Grill at lower temperatures and turn meat frequently so its surface temperature stays lower, preventing HCAs.
3. Flip meat with tongs instead of a fork to prevent piercing the meat and the extra drippings from falling into the fire, which causes flare-ups.
4. Microwave your meat for 2 minutes before BBQ’ing. Strange as this sounds, this will prevent 90% of the HCAs from forming.
5. Marinate your meat for at least 30 minutes. The marinade will create a barrier between your meat and the hot flames.
6. Cook smaller portions of meat, like kabobs as they will spend less time on the grill.
7. Cut off charred portions of the meat before eating.
8. BBQ meat on a sheet of foil. It protects the meat from flames and smoke as well as keeps the meat from sticking to the grill and charring.
9. Eat your meat with veggies, which contain phytochemicals that can prevent cancer.
10. Try vegetarian “meat” burgers or hot dogs occasionally.
Jennifer is a registered dietitian, registered nutritionist, and a member of the Alberta College of Dietitians and Dietitians of Canada. Combining her personal and professional passions, Jennifer loves to blog about food and eating during pregnancy and for young kids and families. You can find her on First Step Nutrition.
Main Photo Credit: Sean Locke Photography/Shutterstock.com and Second Photo Credit: gkrphoto/Shutterstock.com.
