Chillin' & Grillin'

No, you didn't come to my hubby's Good Foodie blog by mistake-LOL! I'm also well aware of the fact that "food" is not a topic that I usually tackle on my blog in any shape, way, form, or fashion. However, I stumbled upon the following information quite by accident and was so startled by it, I decided to post it on my blog for the benefit of others (like me) who didn't know. Even though Labor Day has always been viewed as the "unofficial" end of summer, you might want to hold on to this advice for the future because it might change the way you feel about foods cooked on the grill forever.

If your family likes to do a lot of grilling during the summer months, did you know that chargrilled meats may pose health risks? Grilling is a cooking method often recommended by nutrition experts because, unlike deep frying or pan sautéing, it adds no fat to food and that's an important benefit for people trying to stick to a healthy diet. But, recent reports based on scientific research has found that grilling meats at high heat for long periods produces at least two types of carcinogens, which are chemicals linked to the risk of developing cancer.

Red meat, poultry, and seafood all contain muscle protein, which reacts under intense heat (and this would also include broiling and pan-frying at high temperatures) to form heterocyclic amines (HAs), compounds that damage DNA and contribute to the development of certain cancers, particularly those of the stomach and colon.

Chemicals called polycyclic aromatic hydrocarbons (PAHs) also have been linked to cancer. PAHs form when fat from cooking meat drips onto a flame, heating element, or hot coals and produces smoke. The chemicals rise with the smoke and are deposited onto the food. The charred, blackened parts of grilled food contain the highest concentration of PAHs.

UAB nutrition experts and the American Cancer Society both agree that people can still enjoy grilled foods without excessive concerns about health risks and suggest the following tips to minimize consumption of unhealthy chemicals:

1. Use lean cuts of meat and trim any excess fat, including the skin from poultry, to minimize fat dripping onto the heating source and reduce the production of PAHs.

2. Limit fatty meats such as ribs and sausage that are more likely to drip fat onto coals and also are high in unhealthy saturated fats.

3. Place food on the grill after coals have cooled or, when using a gas grill, adjust gas flow and rack height.

4. Don’t eat the charred or blackened bits on grilled foods, even vegetables. While HAs form only in meat, poultry, and seafood, PAHs can form on charred food of any kind. (This is gonna be hardest part for me to give up because I think that's the best part of a grilled hot dog!)

5. Use marinades made with vinegar, citrus juice, or red wine, which are rich in antioxidants. Studies have shown that marinating meats before cooking reduces formation of HAs.

6. Pre-cook meat in the microwave to minimize cooking times (the longer you cook meat, the more HAs will form). Drain any clear liquid before placing meat on the grill.

7. Wrap fish in foil before placing it on the grill to keep food moist and prevent deposition of chemical-containing smoke.

8. Think of meat as a side dish instead of the main course. Aim for a 3-ounce portion of meat and fill your plate with fruits and vegetables. Making kabobs with small pieces of meats mixed with bite-sized pieces of vegetables and fruits is a simple way to control portion size, add great flavor, and add fruit and vegetable servings.

So, the good news is, you don't have to give up your family barbecues and grilling completely (Y-e-a-h!)... but, you do need to limit high-fat meats and keep portion sizes of all types of meat small. From a nutritional standpoint, one of the most beneficial steps you can to take to reduce your risk of cancer and other conditions, such as heart disease and diabetes, is eating a diet high in fruits, vegetables, and whole grains.