Healthy Summer Grilling: Minimize Dripping Fat and Rising Smoke
Jul 01, 2013
May 23, 2023
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Summer is grilling season for most of us, but all that sizzle and smoke on the grill can contribute cancer-causing chemicals, say experts at Dana-Farber Cancer Institute in Boston. Those heat-generated chemicals have been linked to breast, stomach, prostate and colon cancer, according to the American Institute for Cancer Research.
There are two cancer-related risk factors from grilling. Whether you're using a gas or charcoal grill, research has shown that high-heat grilling can convert proteins in red meat, pork, poultry and fish into heterocyclic amines (HCAs), which are linked to several cancers.
Another cancer-causing agent, called polycyclic aromatic hydrocarbons (PAHs), forms when fat and juices from animal products drip on the heat source. As the smoke rises, it can stick to the food and be consumed. "That's where the main cancer causing compound occurs in grilling," says Stacy Kennedy, MPH, RD, CSO, LDN, a Dana-Farber nutritionist. "So you want to reduce the exposure to that smoke."
Here are some tips to help you enjoy grilling without raising your cancer risk.
Plan ahead and choose wisely
Prep the meat
Limit grill time
Grilling techniques
And finally, remember to keep this in perspective. "If you're grilling and following the proper safety tips, the risk of getting cancer from grilling food is very low," Kennedy says. It's more important to maintain a healthy weight and eat a balanced diet, rich in fruits and vegetables. "Being overweight or obese, which are at epidemic levels in the U.S., are far greater risk factors for developing cancer than the consumption of grilled foods," she says.
For some healthy summer barbecue recipes, visit HealthyWomen's recipes or Dana-Farber's nutrition pages.