Grilling
and cancer links
“While there’s no direct evidence that cooking on the grill
causes cancer, research has found a link between cancer and
cooking meat at high temperatures,” says
Mary Ellen Autry, R.D., L.D., C.D.E.,
with Nutrition Services at The Austin Diagnostic Clinic (ADC).
“When you cook meat at a high temperature, cancer-causing
substances called HCAs and PAHs form. These substances can be a
factor in many types of cancer, but especially stomach and colon
cancers.”
HCAs, or heterocyclic amines, and PAHs, or polycyclic aromatic
hydrocarbons, are both formed when any meat—fish, chicken, or
red meat—is cooked at high temperatures. HCAs form when the
amino acids and creatine in meat react above temperatures of
350˚ F. PAHs form when fat drips onto coals or a hot stove and
creates smoke that gets into the food.
A recent study presented to the American Association for Cancer
Research suggests that those who “prefer very well-done steak”
were 60 percent more likely to develop pancreatic cancer than
those who didn’t eat steak or ate it less well-done. Another
study published in the Oxford Journal of Medicine found that
people who eat more grilled red meat have an increased risk of
developing colon polyps, which can become colon cancer. HCAs are
linked to breast and prostate cancer as well, according to the
National Cancer Institute (NCI).
Safer barbeque
This doesn’t mean you should get rid of the grill. However,
there are ways to grill more safely and reduce HCAs and PAHs in
your food. One way is to grill fruits or vegetables instead of
meat. Fruits and veggies don’t form carcinogenic compounds when
cooked, and they contain natural enzymes that can convert HCAs
into an inactive form. Portobello mushrooms, pineapples, and
squash are particularly good on the grill. If you can’t do
without meat, though, here are some grilling tips:
• Choose lean cuts of meat.
Dripping fat burns and causes smoke, which can contain
carcinogens.
• Cook at lower temperatures. If you use a gas grill, turn
down the burner. With a charcoal grill, wait until the coals
burn down before grilling.
• Pre-cook meat in the microwave so it spends less time on the
grill.
• Don’t char the meat, or if you do, cut off the charred
portions before eating.
• Use a meat thermometer to make sure you aren’t cooking meat
longer than necessary.
• Try grilling shish kebabs, and use more vegetables and
fruit. The small pieces of meat cook quickly.
“There are several interesting
studies that have found that using marinades greatly reduces the
formation of HCAs,” adds Autry. “Though it’s not clear what
types of marinades work best, researchers suggest that the
antioxidants in the herbs and alcohol commonly used to marinade
prevent HCAs from forming.”
On the plus side
“A benefit of grilling is that it doesn’t require large amounts
of fatty oils or butter to cook food,” says Autry. “Grilling can
be a lower-fat, flavorful alternative to other methods such as
frying or sautéing.”
For healthier outdoor cooking and to prevent food from being
burned, use a light coating of olive or canola oil on leaner
cuts of meat as well as on fruits and vegetables. Stay away from
pre-made spice mixes and rubs, which tend to be high in sodium;
try adding cayenne pepper, coarsely ground black pepper, and
garlic powder instead. Often, all you will need for grilled fish
are lemon juice, salt and pepper.
The big picture
It’s not advisable to make changes to your diet based on one
study or report, says Autry. If you are concerned about your
diet and cancer risk, talk with your doctor.
“Overall, there are many other things that have more strongly
documented effects on cancer risk, including smoking and being
overweight,” says Autry. “If you take steps to minimize your
risk when grilling, you can still enjoy barbeque. Just keep in
mind that everything should be done in moderation.”
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