Summer has arrived and for many people this means barbecue season. Barbecuing is easy, tasty and does not heat up your house. Unfortunately, eating too many barbecued meats may have some health risks. Grilling protein foods such as meat and fish creates two kinds of chemical compounds that may contribute to cancer: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
HCAs are created in meat when it’s cooked at a high temperature. While frying and broiling produce these chemicals as well, charred barbecued meat contains the most HCAs. The second type of compound, PAHs, are formed when juices from the meat drip onto the hot coals and create smoke. This smoke contains carcinogens, which can then be deposited onto the surface of meat.
In animal studies, both HCAs and PAHs have been shown to cause cancer in organs including the stomach, colon, liver and skin. There are also some observational studies in humans showing a link between consuming a lot of grilled and well-done meats with cancer.
I know what you are thinking… what doesn’t cause cancer these days?
Likely, the small cancer risk associated with grilling meat doesn’t mean you need to forgo hamburgers, hot dogs and steaks altogether, but like all good things, eat in moderation. You may also want to consider the following tips:
• Clean your grill before cooking – this will remove any charred debris that could stick to your food.
• Cut off and discard badly charred pieces of meat.
• Precook meat slightly (such as microwaving them for a minute) before grilling – this reduces the amount of time the food is on the grill and allows some of the juices to drain, decreasing PAHs.
• Marinate your meat – acids such as vinegar or lemon act as shield, preventing PAHs from sticking. However sugary marinades, such as barbecue sauce, should only be added during the last minute or two as they encourage charring.
• Grill vegetables or fruits instead of meat – plant foods don’t create carcinogens when they char.
- Serena Caner is a registered dietician who works at Shuswap Lake General Hospital.