By Theresa Stahl, RD, LDN

Q: I've recently read that cooking meat for too long on the grill can cause dangerous chemicals to be released into the meat. Is this true, and if so, what can I do to keep me and my family safe?

A: Let me start by saying that I love grilled foods. We cook on a grill all year long because everyone in my house loves the flavor of freshly grilled foods. Even during the winter months, my husband is outside cooking over the charcoal grill.  
    
As far as nutrition goes, grilling is a great alternative to frying or sautéing, which can add unwanted calories from fat, contributing to obesity and heart disease.  But grilling has come under fire lately (pardon the pun) because of warnings by leading cancer organizations concerning increased cancer risk associated with grilled meats. According to an April 2008 press release by the American Institute for Cancer Research, grilling animal products (both red and white meat) can cause potent carcinogens called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) to arise within food.

In the press release, AICR Nutrition Advisor Karen Collins, MS, RD states, “There are risks associated with the grilling process, and it makes sense to take precautions to reduce those risks. But keep an eye on the big picture: the evidence is now overwhelming that red meat–especially processed red meats like hot dogs – is a cause of colorectal cancer. So instead of seeing cookout season as an incentive to eat more of these foods, look on it as an opportunity to try new things.”

Here are some tips:

• Eat smaller portions of grilled meats. Stick with 3 ounce portions or less (a 3 ounce portion is about the size of a deck of cards.)
• Precook meats in the oven or microwave and then finish on the grill.
• Use lean cuts of meat, and trim any visible fat to prevent dripping fat from causing flare-ups, which can deposit carcinogens on the meat.
• Try a marinade. Some research suggests that marinating meat significantly reduces the formation of harmful HCAs. Marinating vegetables also helps them caramelize better when grilled, which improves flavor.
• Flip meat frequently, which reduces the amount of carcinogens that can arise.
• Grill vegetables and fruits, which do not develop harmful HCAs when grilled, but do contain beneficial antioxidants and phytochemicals, which protect against cancer.
• Always include plenty of fruits and veggies with all meals to fight cancer and boost intake of vitamins, minerals and fiber too. Some fruits and vegetables that work well on the grill include onions, peppers, zucchini, mushrooms, eggplant, asparagus, tomatoes, corn, carrots, potatoes, pineapple, mango, apple, pear, and papaya.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.