Tips for Healthier Holiday Grilling

It’s that time of year again—getting together with friends and family for a backyard barbeque to celebrate our nation’s independence. Just thinking about those juicy burgers, tender steaks and succulent chicken might make your mouth water, but the handful of carcinogenic chemicals that form in grilled foods should leave a different taste in your mouth. In fact, that tasty hunk of charred meat could increase your risk of diabetes, heart disease, Alzheimer’s disease and cancer.

Foods cooked quickly at high temperatures, such as grilled meats, results in the formation of chemicals called heterocyclic amines (HCAs). The National Cancer Institute has identified 17 HCAs, any one of which can be harmful. Cooking at high temperatures also rapidly removes water from the meat, which promotes the formation of advanced glycation enzymes (AGEs). Most AGEs are relatively harmless, but some increase inflammation and oxidative stress, a recipe for kidney disease, heart disease and diabetes.

Hazards lurk beyond the grill too. For instance, the fumes that waft through the air during the typical two-hour cooking session over hot coals may stimulate your appetite, but what your really inhaling equates to enough cancer-causing dioxins as smoking 220,000 cigarettes.

The toxic assault doesn’t end when the meat has finished cooking either. As fat drips down into the coals during cooking, it flares up, burns, and becomes re-deposited on the food and grill plate. This residue, known as polycyclic aromatic hydrocarbon, isn’t quite what you bargained for when planning the menu. And, if you neglect to clean the grill plate properly before lighting the grill again, these chemicals lie in wait for your next meal.

Now, before you toss out the charcoal and matches, you should know that there are some precautions you can take to reduce your exposure to such toxins. In fact, you can celebrate the Fourth of July with plenty of gusto and still be free of guilt from enjoying your favorite grilled foods.

Lean toward lean meats. Everyone loves chicken and it makes a healthier choice than burgers or steak. The same goes for grilled fish and veggies.

Ease up on the marinade. Skip the bottled stuff and use a simple marinade of lemon juice and herbed vinegar. The acids in these ingredients deter the transfer of AGEs to your food.

When is a grilled food not grilled? When its wrapped in aluminum foil pockets and tossed on the grill to steam. This is a safer and savory way to cook vegetables (including potatoes), chicken, fish and even fruit on the grill.

From all of us at Curb Your Cravings, best wishes for a safe and fun-filled Fourth of July for you and your family!