By Saba Zahid, RD, LDN Patient Experience Manager, Unidine Corporation
Nothing says summer quite like a barbeque. But this all-American ritual is raising some health concerns, particularly if the grill is loaded up with meat.
According to growing evidence, certain chemicals are formed when muscle meat, including beef and pork, are cooked at high temperatures. Certain compounds undergo biochemical reactions when cooked, becoming carcinogenic compounds. These carcinogenic compounds, known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), are capable of altering DNA, which can cause cells to mutate. While most of the research has been conducted in labs, accumulating evidence is indicating there may also be human risks of cancer.
HCAs are formed when amino acids, sugars, and creatinine (a substance found in muscle) react at high temperatures. Most HCAs are found in meat that has been fried or grilled at temperatures around 300 degrees Fahrenheit or higher. PAHs are formed when fat and juices drip from meat creating smoke. The PAHs transfer to the meat when the smoke surrounds the meat during the cooking process.
Before you throw out the grill, you can still enjoy a classic summer cook-out if you keep a few things in mind:
- Your body has a process for eliminating toxins and other things your body doesn’t need. Your liver naturally detoxifies your body and can eliminate these compounds. (Check out our previous article on detoxes here).
- Moderation is key. Continued, repeated, and overwhelming exposure to the compounds increases the risk that a pesky toxin could remain in your body, so keep the golden rule in mind: MODERATION.
- Grill it, don’t burn it: HCAs are found in burned or charred parts of meat so avoid blackening your meat. Removed any charred portions of meat before eating your grilled proteins.
- Choose lean meats: Fat drippings are necessary for PAH development, so less fat means less PAH development. Additionally, avoid using the fat drippings to make gravy.
- Flip it, flip it good: Continuously turning over meat when you are cooking over a high heat source can substantially reduce HCA formation.
- Don’t grill your meat naked: Marinating meat before cooking helps lessen HCA formation by keeping the surface of the meat from getting so hot. Additionally, you can add variety and flavor with different kinds of marinade.
- Think outside the box: You can use your grill for more than just meat! Season or marinate vegetables like asparagus, parsnips, onions, and squash and throw them on the grill. Vegetables do not contain the proteins that create carcinogens when grilling meat. So load up on the veggies! Fruit can also be grilled; try grilling peaches for a yummy cook-out dessert.
If you need help developing a healthier way of eating, why not try working with one of Shore Medical Center’s Outpatient Nutrition Counseling dietitians? We would love to help you improve your health through diet. To schedule an appointment, contact us at 609-653-4600, option 5. To learn more, visit our website at www.shoremedicalcenter.org/nutrition-counseling.
Saba Zahid, a registered dietitian from Unidine Corporation, is the patient experience manager for Shore Medical Center’s food and nutrition services. She oversees the medical center's patient food service program, clinical nutrition programs, and community nutrition initiatives.
Unidine is a dining management company that provides food and nutrition services to Shore Medical Center. Undine is committed to fresh food and scratch cooking for all of the clients it serves in healthcare, senior living, and business settings. To learn more, visit www.unidine.com.
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