Guide to Healthy Grilling
‘Tis the season of grilling! Nothing beats getting together with friends and family for delicious grilled food at a backyard cookout. However, we want to give you the tools to keep your loved ones safe and healthy. We will provide you with tips to keep your food safe and healthy on the grill.
The Institute for Functional Medicine states, “grilling or barbecuing meat at high temperatures leads to the production of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), compounds known as “mutagens” which damage DNA and may increase risk for developing cancer. HCAs are formed when amino acids and sugars present in meat react under high temperatures. Additionally, liquid fat drips into the flame of a barbeque and creates smoke filled with PAHs, coating the surface of the meat.”
There are a variety of ways to avoid the possible harmful chemicals that occur when grilling.
Choose leaner meats
Leaner meats contain less fat which decreases the chance of creating carcinogenic compounds while grilling.
Marinate with acidic juices
Acids help to avoid the formation of HCAs and they also help add more flavor to your food. We recommend choosing acidic marinades over sugary sauce options because they react to form carcinogenic compounds.
Grill vegetables
Grilled vegetables are not only flavorful, but they also contain lots of vitamins, minerals, and fiber, which are an important part of a healthy diet. Vegetables are also low in fat content which decreases the risk of forming harmful compounds. Be sure to not overcook the vegetables on the grill.
Use protective products
Aluminum foil and wooden planks are great options to use when cooking higher fat content meats and fish. These products help avoid direct contact with high temperatures. We also recommend cooking foods at lower temperatures for less chance of forming carcinogenic compounds.
We hope you have a summer full of tasty grilled foods! For reference please be sure your meats are safely cooked by referring to the FDA’s Safe Minimal Internal Temperatures chart.
PIM wants to hear from you! Do you have any grilling tips? Share your thoughts in the comments below or on our Facebook and Instagram!
Looking for a more comprehensive, empowering approach to medicine? Schedule a 20 minute free consultation or an appointment with Zoie Phillips, MSPA, PA-C or Lynda Sherland, CRNP, FNP-C today! Not quite ready to schedule and have questions,quickly get in touch with us today!