One of the best parts of summer are outdoor gatherings. After spending much of the past year in isolation, this summer we are looking forward to being with family and friends, having picnics or barbeques, and enjoying each other’s company.
The smell of food cooking on the outdoor grill is wonderful, and the flavor is just as good or better! Grilling can be a super-healthy way of cooking, if done right. Here are just a few reasons why grilling is good:
If we are grilling, it means we are cooking at home! We normally grill meats, fish, vegetables, and/or fruit - mostly whole, unprocessed foods, which are healthier for us.
When we grill, we use less oil in the cooking process. Fat drips off of the food, and we don’t add a lot of extra oil to the food.
Grilling can involve gathering with family and friends in the beautiful outdoors. Social interaction is very beneficial to our health and wellness - both mentally and physically.
You may have heard that grilling meats can produce chemicals that are not healthy for us - and even increase our risk of cancer. According the the American Cancer Society, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) - associated with grilling meats - have not been proven to cause cancer in people, but lab studies have shown they could lead to cancer.
HCAs form when meat is overcooked or charbroiled. The creatine, amino acids, and sugars in meat react with the heat. According to Precision Nutrition, large doses of HCAs can damage and change DNA, and increase risk of certain cancers. The biggest risk factor is very high heat - above 572 degrees Fahrenheit. Most meats are grilled between 375 - 500 F; however steaks and other meats can be seared at higher temperatures. Note that HCAs do not form on grilled vegetables and fruit, since they do not contain the creatine and amino acids found in meat.
PAHs form when meat is blackened or charred. They also form in the smoke when fat drips from meat onto the grill; the smoke then permeates the meat. PAHs are considered probable human carcinogens by the EPA. Again, according to Precision Nutrition, the creation of PAHs is influenced by high temperatures and the length of cooking time. Basically, the hotter and longer a meat is cooked, the more HCAs and PAHs.
So, how can we enjoy grilling without worrying about the risks of serious illness? According to a NY Times article and the American Cancer Society there are some small steps we can take to significantly lower our risk of exposure to these compounds.
“Think outside the burger”: grilled fish, seafood, and plant-based foods spend less time on the grill reducing the formation of HCAs.
“Marinate first”: marinating meats at least 30 minutes before grilling can create a “shield” between the meat and the heat. This can help reduce HCAs that form on meat, poultry, and fish - plus a marinade adds lots of flavor!
“Make produce the star”: fruits and vegetables contain cancer-fighting phytonutrients and don’t form HCAs when grilled. Grilling meat and vegetables/fruit on skewers is a healthy grilling trick. Less surface area of meat is exposed to the hot grill since the meat is also touching the peppers, onions, peaches, pinneapple, and other ingredients.
“Leverage herbs and spices”: using lots of antioxidant-filled herbs and spices such as rosemary, basil, thyme, sage, oregano, turmeric, as well as onion and garlic powders, signnificantly decrease the formation of HCAs. The phenolic compounds in herbs and spices seem to stop the formation of the carcinnogenic compounds.
“Be mindful of the smoke itself”: try to minimize the smoke you are breathing in - as part of healthy BBQ practice.
“Avoid char”: the black, crispy crust that forms on meats that have been burnt or overcooked, and on the grill grates contains higher concentrations of HCAs and PAHs. Avoid eating the char and clean the grill grates before cooking.
“Cut time on the grill”: as mentioned above, the longer and hotter the meat is cooked, the more HCAs and PAHs. A great healthy grilling tip is to partially “pre-cook” meats at a lower heat in the oven or sous vide before putting on the grill. The meat will spend less time on the grill, lowering the risk of HCAs and PAHs - but still have the flavor of outdoor cooking.
“Select hardwoods instead of soft woods”: if cooking with wood pellets, chips, or planks, hardwoods, such as hickory and maple, and charcoal, all burn at lower temperatures than soft woods, such as pine.
“Reduce fuel for the fire”: to reduce the formation of PAHs, it is recommended to select leaner cuts of meat and trim any visible fat, lowering the amount that drips and creates smoke and flare-ups.
“Flip often”: by turning meat frequently while cooking on high heat, HCA formation is reduced.
I hope by incorporating some of the healthy grilling tips above, we can all enjoy our grills and outdoor meals this summer!
Be inspired,