To Grill or Not to Grill: Here are the Health Risks

Here comes summer, and here come the hordes of people eagerly rolling out their equipment to reap the rewards of backyard grilling. But, according to health experts, grilling doesn’t come without risks. Besides the expected burns, grilling meat can unknowingly lead to health concerns.  Take a minute to read these tips before you begin grilling:

1. The problem. Cancer researchers have found that grilling and broiling cause “muscle meats” (red meat, poultry and fish) to produce cancer-causing compounds. These compounds, HCA’s, have been found to produce tumors. Another carcinogenic substance, PAH, is produced when fat drips onto hot coals or stones, producing smoke and flare-ups which are deposited into the food being grilled.

2. The marinade shield. Fortunately, it's still possible to enjoy barbecued meats. Studies have shown that marinating meat prior to grilling substantially reduces the amount of carcinogens produced. Even brief marinating can reduce the amount of HCA's up to 92%. Marinades seem to act as a barrier, and their power lies in the ingredients. Acidic ingredients like vinegar, citrus juices, herbs, spices and oils all seem to repel the dangerous HCA's. Use about a half cup of marinade for every pound of food; turn the meat and add marinade periodically.

3. Other choices. When we say “barbeque,” Americans usually are talking about beef and pork. We can be safer if we expand our definitions of grilling. Try marinated vegetables on skewers, on a grilling tray, or wrapped in foil. Other great alternative choices are veggie burgers, tofu, quesadillas and pizza.  For dessert, try grilled fruit, especially pineapple.

4. Trim the fat. If you’ve chosen a fat-marbled, fat-encrusted piece of steak, be sensible and trim as much of that fat as possible. Some people can’t enjoy lean meat, but the truth is that high-quality lean meats can be just as tasty. Maybe that’s an acquired taste, but it’s one that will pay long-term health benefits. Fat not only creates carcinogens when it drips onto the flames, it also clogs the arteries and leads to cardiovascular disease. Ribs and sausages are the worst offenders. The longer the meat stays on the grill, the worse it is - so try using skewers which cook quickly. If you’re eating poultry, remove the skin. To sum up: eat smart.

5. Fix the drips. Avoid letting juices drip onto the flames or coals, the major
cause of flare-ups. Use tongs or a spatula to turn food instead of piercing meat with a fork. Try covering the grill with punctured aluminum foil, and don’t place meat directly over the coals. Keep a water spritzer handy to control flares.

6. Flip it or lose it. Research has shown that frequent flipping of hamburger
patties cooked at lower temperatures will accelerate the cooking process, reducing the time in which HCA’s can be formed.

7. Practice food safety. You can avoid cross-contamination by using separate cutting boards and utensils for raw meats. Take the meats you purchase straight home and refrigerate them. Use the refrigerator for safer thawing than possible with microwave defrosting. Last, don’t re-use marinades that were first used in basting; make a separate batch for cooking.

Summer is a time for being outdoors, not for being sick! Taking a few simple precautions with your grilling can prevent any unwanted illnesses. But just to be safe, make sure that your health insurance policy is up to date. Filling out a simple online application can connect you with multiple health insurance agents who can offer you the exact policy you need.

Back to Newsletter Home

Recent Health Topics:

• 5 Strategies for Allergy Sufferers
• Five Outdoor Exercise Ideas for Spring
• 7 Simple Steps to a Healthy Heart