Summer Time Nutrition Info To Chew On...

(information is from www.aicr.org)

 

Are Grilled Foods Associated With Cancer?

 

           Researchers have linked eating grilled meat, poultry and fish with certain health risks.  Grilling and broiling cause “muscle meats” (red meat, poultry and fish) to produce cancer-causing compounds called HCAs (heterocyclic amines). 

           When fat from meat, poultry or fish drips onto hot coals or stones, another cancer-causing substance is formed.  PAHs (polycyclic aromatic hydrocarbons) are deposited back onto food through smoke and flare-ups.

           There is no need to eliminate grilling.  Muscle meats are the major concern.  Grilled vegetables and fruits present a substantially lower risk.  It is still possible to enjoy grilled or broiled meats too.  Here are some tips…

 

Tips For Safe Grilling

 

1. Grill veggies.  Try grilling marinated vegetables on skewers, a grilling tray or wrapped in foil.  Other healthy barbecue choices are veggie burgers, pizza, tofu or quesadillas.  Grilled fruit makes a sweet, healthy dessert.

2. Marinating meats before grilling may significantly reduce the amount of HCAs.

3. Trim the fat.  Choose lean, well-trimmed meats to grill; they have less fat to drip into the flames.  Remove the skin from poultry.  Avoid high-fat meats such as ribs or sausages.

4. Pre-cook meats, fish and poultry in the oven or microwave, then briefly grill for flavor.

5. Keep meat portions small so they only need to spend a brief time on the grill. Skewered kebobs cook the fastest.

6. Fix the drips.  Avoid letting juices drip into the flames or coals, which causes smoke and flare-ups.  Use tongs or a spatula to turn foods, instead of piercing meat with a fork.  Covering the grill with punctured aluminum foil, not placing meats directly over coals and keeping a spray bottle of water on hand (to control flare-ups) are other ways to reduce drips.

7. Flip frequently.  Recent research has found that cooking hamburger patties at a lower temperature and turning them often accelerates the cooking process, helps prevent the formation of HCAs and is equally effective in killing bacteria.

8. Try to keep flames from touching food directly.  Remove all charred or burnt portions of food before eating.

 

And always remember to practice food safety…

 

· Avoid cross-contamination.  Use separate cutting boards, dishes and utensils for raw meats.

· Don’t baste with used marinating liquid; make extra marinade to use for basting.

· Refrigerate foods that are marinated longer than 30 minutes.