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Barbecues and Health
By Linda | July 6, 2009
If you google “barbecued and cancer,” you’ll get 1,900,000 results discussing various cancers you might get by dining on barbecue fare. The studies might make you wonder just how much you like barbecue… more than your prostate? Your stomach? A breast?
And then there’s the barbecued air you breathe while imparting carcinogens into your steak. French researchers found a typical two-hour barbecue can release the same amount of cancer-causing dioxins as 220,000 cigarettes.
The American Institute of Cancer Research analyzed 7000 studies and found that grilling meat or poultry produces at least two chemical groups that can lead to breast, pancreatic, and colon cancers. When meat or poultry is subjected to high temperatures and flames, cancer-causing heterocyclic amines (HCAs) form. When hot fat hits the heat source, smoke causes formation of nasty polycyclic aromatic hydrocarbons (PAHs), which also end up in your grilled meat.
Longer cooked, well-done meats are most associated with risk. One study found a twofold risk of breast cancer in women who eat more well-done meat compared with those who ate rare meats. Another study found triple the risk of stomach cancer in those who ate their meat well-done vs. medium rare or rare.
Before you think I am just like the bad news media, take note: You can greatly reduce or eliminate the cancer-causing effects of barbecuing with some simple culinary practices, which interestingly actually improve the flavor of grilled food.
How can we stay healthy while enjoying our American cookouts?
Bring on the veggies. Serve barbecued meats with a green salad, lightly cooked greens, carrots, beets or other deeply colored veggies. These are rich in antioxidants, which protect against cancer.
Serve grass-fed meats, which provide extra cancer-fighting vitamin E (from grass), CLA and omega-3 fats while being lower in cancer-causing omega-6 fat. The lower fat content of grass fed also means less smoke-triggered PAHs.
Use herb and fruit antioxidants. Make beef, chicken or turkey burgers with minced onion, fresh garlic, thyme and rosemary and/or blueberries, all of which reduce cancer-causing reactions and HCAs. Check out this burger recipe.
Marinate meats or chicken in antioxidant-rich blends including red wine, vinegar, beer, pomagranate juice and/or citrus juice, along with garlic, rosemary and thyme, all cancer-fighters that reduce harmful chemicals formed with high heat. A blend of olive oil, lemon and garlic can lower HCA levels in barbecued chicken by as much as 90 %.
Trim off excess fat before grilling meats. Fats dripping on the heat produce more PAHs.
Don’t char your meat; it’s the black part that’s nastiest. Cook until just done, but not blackened. Flip your meat often; this reduces HCAs.
Grill on a cedar plank. This indirect heating method reduces toxic charring, plus it’s ideal for wild salmon and other fish.
Grill veggies too. Plants are natural cancer-fighters. Zucchini and other summer squash, red and green peppers, eggplant, spring onions, asparagus, and Portobello mushrooms are delicious when dipped in olive oil, sprinkled with sea salt, then grilled until tender and caramelized.
How do you keep your barbecued meals healthy? Do you need help? Submit your ideas and questions here.
Topics: Cancer, Flavors & Foods, Vitamins vs. Drugs |
July 8th, 2009 at 7:41 pm
Linda - this was great info. I knew about the grilling, but the good news part was excellent. thx. Hope all is well with you!
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