Limit cancer-causing compounds when barbecuing meat

The barbecue season is starting to sizzle, but research has shown that grilling can create cancer-causing compounds in meat, experts say. Among the compounds are heterocyclic amines, or HCAs, created when heat acts on amino acids and creatinine in animal muscle.

The longer the cooking time and the higher the heat, the more HCAs, say Cancer Center experts at the University of California at Davis.

That means barbecuing produces the most HCAs, followed by pan-frying and broiling. Baking, poaching, stir-frying and stewing produce the least HCAs.

Ten Tips for Grilling Healthfully and Safely

1. Let it Defrost. Don’t grill frozen meat. The exterior will burn before the inside can get cooked. Thaw meat in the fridge to avoid food safety issues.
2. Use a Marinade. Research shows it can help lower the amount of carcinogens up to 99 %, even if you marinate only a few minutes. Marinating helps keep lean cuts of meat from drying out. Whip up a basic marinade with olive oil and balsamic vinegar or lemon with a dash of sea salt and white pepper.
3. Choose the right Meat. When fat drips onto the flame, carcinogens can form, so stick to lean meat. In addition to chicken breasts and fish, try filet tips. Lean ground turkey and ground sirloin make great lower fat burgers. And trim off any visible fat from the meat before grilling.
4. Go Lean. You’ll lessen the risk of carcinogens by grilling vegetables, fruit, lean fish, skinless poultry, pork tenderloin, and 98% lean grass fed beef/lamb.
5. Add Some Flavor and Color. Fruits and vegetables are full of antioxidants and gain an extra layer of flavor from cooking over a fire. Cut veggies into pieces that are big enough, so they won’t fall through the grate, and thick enough (at least an inch), so that they won’t burn. They taste even better if coated with olive oil and sea salt or marinated.
6. Keep the Juice in. Don’t press burgers with a spatula or prick meats with a fork. It releases the juices and will make the meat too dry. To flip the meat, use tongs or a spatula instead.
7. Grill in Foil. If the fat and juices can’t drip into flame, carcinogens won’t have the chance to form, plus you will keep moisture in. Foil is especially good for vegetables or delicate fish that might fall apart on the grill.
8. Put a lid on It. Because oxygen feeds fire, closing the lid on your grill (and closing the vent holes on a charcoal grill) can help prevent flare-ups, the experts say.
9. Cook thoroughly. Charred skin or meat can trick you into thinking your protein foods are cooked through, but you won’t know for sure unless you use a meat thermometer or cut into the middle of the thickest meat on the grill.
10. Relax. The beauty of summer grilling is that everyone can help and you can go casual with serving. For guests, if everything is cut and ready to be cooked before they arrive, you can enjoy your company!
11. Think cruciferous. One or two days before you barbecue, eat cruciferous vegetables such as broccoli, cabbage, and brussels sprouts These vegetables contain compounds that activate enzymes in the body that detoxify HCAs.
    
    Adapted from Bon Appeit and Gourmet Magazines, June 2007

Steve - this is very good advice. Depending on your genetic blueprint, HCA's can be extremely toxic. Unfortunately, the only way to know for sure is to do genetic testing, which is very expensive. Until the price comes down, follow the advice in this piece.