8 easy wasy to make grilling more cancer-safe

The 4th of July is this week and summer grilling days are upon us. My dad and husband both love cooking on the grill so it's really a staple in my house, but the truth is... grilling food increases cancer risk. 

Charring, burning, or grilling red meat, poultry, and fish over high temperatures cause heterocyclic amines (HCAs) to form. These HCAs can damage your genes, and in return, raises the risk for stomach and colorectal cancers. 

Additionally, polycyclic aromatic hydrocarbons (PAHs) can form when the fat from the meat drips onto the flames, vaporizes, and coats the meat. 

But! there is a way to limit your HCA consumption without giving up grilling completely:
1. Avoid charring or burning your meats.
2. Stick with fish. There will be less HCAs that form when grilling fish versus poultry and red meat. 
3. Lightly oil the grill. This will prevent as much char from forming. 
4. Pre-cook your food and then just grill it for the final few minutes of cooking to give it that good outdoor grill flavor. 
5. Lower the temperature. The food is less likely to char or burn at lower temperatures, so there is less HCA formation. 
6. Use leaner cuts of meat. Less fat will drip onto the flame source, so less PAHs will form.
7. Load up on veggies. HCAs will not form when cooking plant products. You could try out tofu or just add extra veggies to your meal and cut back on your meat consumption.
8. Marinade your meat. You can add healthy antioxidants, vitamins, and minerals with a citrus marinade. The flames will come into contact with the marinade first, rather than the meat.

Remember, everything is better in moderation. If you are having a fun barbecue with your friends and family, be mindful of your grilled meat intake but remind yourself it is celebration and an occasional thing. 

Author: Tuesday Hoelscher, RDN