Scientists warn that grilling causes carcinogens to form in meat. Here are 5 easy steps to minimize the health risks.
5 Ways to Make Grilling Healthier
1. Keep Grill Temperatures Moderate -- If you’re using a gas grill, you probably don’t need to have all burners going full blast, especially if you’re not using the entire grill surface. Turning down the burners will reduce the formation of HCAs and also help keep your meat from drying out before it’s cooked through.
If you’re using charcoal, you want to light just enough charcoal to give you a single layer of coals underneath your cooking surface. Even if it’s going to be a long afternoon at the grill, there’s still no need to build a towering inferno of charcoal. Start with a moderate-sized fire and add a handful of fresh coals every 30 minutes or so to keep the fire going indefinitely at a nice steady, moderate heat.
2. Use Indirect Cooking Methods -- Arrange your charcoal on one side of the grill (or around the edges) and cook your meat on the other side (or in the middle). Because the drippings don’t fall on the hot coals, this technique vastly reduces flare-ups, which helps avoid the formation of PAHs. Your meat will also cook more evenly, without getting overly charred. You can adjust the burners on a gas grill to create the same effect—but when you’re using indirect heat, you need to cook with the lid of the grill closed.
3. Use Leaner Cuts of Meat -- Leaner cuts of meat, such as pork tenderloin, flank steak, skinless chicken, and burgers made with lean ground beef or turkey will also reduce the amount of dripping fat and decrease the risk of flare-ups.
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4. Pre-cook Meat before Grilling -- Pre-cooking reduces the amount of time that meat spends on the grill, which cuts down on the opportunity for HCA formation. As a bonus, it’ll speed up cooking times and keep meat and chicken juicier. The easiest way to pre-cook is in the microwave. Zap hamburger patties for 2 minutes per pound; chicken parts for 4 to 5 minutes per pound. Then finish them on the grill with your favorite sauce or secret seasonings for that great barbecue flavor.
One caveat: Partially-cooking meat and then holding it for an extended period of time creates a perfect scenario for bacteria to multiply. I like to pre-cook meat immediately before putting it on the grill. If you’re grilling at a park or other location far from your microwave, this won’t be practical. However, my final tip is perfect for this scenario:
5. Use Marinades and Spice Rubs -- This is the most delicious way to avoid the formation of harmful compounds. Marinating meats for as little as 30 minutes can reduce the formation of HCAs by up to 90%. You can use a pre-made marinade, a mix, or make your own from scratch. Marinades are also a terrific way to tenderize those leaner cuts of meat I suggested in tip #2.
For burgers (which are hard to marinate), knead some herbs and spices into the meat. The antioxidants they contain help block the formation of harmful chemicals—plus give your burgers a flavorful kick. Use fresh or dried oregano, rosemary, parsley, thyme, chili, black pepper, cumin, turmeric, garlic—or try the delicious spice mixture from the recipe for Moroccan Sliders on page 218 of my book, Nutrition Diva’s Secrets for a Healthy Diet.
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Don’t Forget the Vegetables!
Finally, be sure your plate also contains plenty of vegetables—whether cooked, raw, or any other way you enjoy them. The nutrients in fresh fruits and vegetables help to neutralize harmful compounds in your digestive tract and have a protective effect against cancer.
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Keep in Touch
If you have a favorite spice mix or marinade recipe, be sure to share it below in Comments or post it on my Nutrition Diva Facebook page. (I’d also love to see photos of your family cookouts and celebrations!) I’ll collect some of the more unusual ones and share them in my weekly newsletter.
Have a great week and remember to eat something good for me!