Health & Wellness Articles
Do You Have Unwelcome Guests at your Backyard Barbeque?
by Amy Jamieson-Petonic, MEd., R.D.
The warm weather of summer and cool autumn air brings outdoor games, and the Backyard Barbeques. Nothing says summer like the firing up the grill and cooking your favorite foods. But did you know that grilling can be harmful to your health? Grilling can be a healthy low fat method of cooking your favorite foods. However, there are a few potentially dangerous substances that you do not want to invite to your party, particularly Heterocyclic Amines (HCA) and Polycystic Aromatic Hydrocarbons (PAH). Cooking foods over high flames can turn chemicals in meats and fish into cancer-causing chemicals such as HCAs and PAH. Both of these chemicals have been linked to certain types of cancers. These HCA’s are created when meats are cooked at higher temperatures for long periods of time. PAH’s get into foods when dripping juices from the meats cause the grilling surface to flare up. This leads to a wonderful aroma, but toxic vapors. So…how do you have a barbeque without these “bad guys”? Here are a few tips on how to make your barbeque a little safer.
1 | Marinate. It’s best to marinate your meats at least 10-30 minutes prior to cooking. Look for a marinade that has less than 100 milligrams of sodium per serving. An easy method is to place the meats in a sealed bag in the refrigerator. No muss, no mess!
2 | Less is best. Cut the meats into smaller pieces to reduce the amount of time needed to cook, and flip them frequently. By using tongs, you have less chance for juices dripping onto the coals causing these harmful substances to get on the meat. Lower the temperature for cooking your meats, and put a barrier such as aluminum foil to reduce the amount of juices that come in contact with the heat.
3 | Precook prior to the party. Put your meats in the microwave for a few minutes before placing them on the grill. This can reduce these harmful substances significantly The microwave takes the liquid out of the meat, which reduces juices on the grill.
4 | Cook to the proper temperature. the longer you cook your meats, the more potentially dangerous chemicals there are. Do not judge the doneness of meat by visually inspecting it. Always use a meat thermometer to check the internal temperature of meats.
5 | “Anti- up” with antioxidants. Fruits and vegetables do not cause these cancer causing chemicals. Making vegetable kabobs with onions, mushrooms and peppers is not only tasty, but will be a helpful assistant in preventing cancer.
Nothing tastes quite like a burger on the grill and these grilling tips will help keep your family safe and sound during barbeque season. Enjoy!