Monday, July 11, 2011

4 Tips for Healthier Grilling

Worried about reports that link grilling with carcinogens? Reduce your cancer risk with these simple techniques.

Grilled vegetables
Grilling vegetables instead of meat can reduce your exposure to carcinogens.
  1. Use lean meats — One of the carcinogens, polycyclic aromatic hydrocarbon (PAH), is created when fat drips from meat onto the heat source, turning into PAH-filled smoke that coats the food we later ingest. To reduce your intake of PAHs, user leaner cuts of meat, trim off any extra fat and remove skin from chicken before grilling.
  2. Turn down the heat — The second type of harmful carcinogen linked to grilling is heterocyclic amine (HCA), which develops when meats are cooked at high heat. Turn down the heat, use indirect heat or put more distance between your food and the heat source to reduce the meat's cooking temperature. Just be sure to cook your meat thoroughly enough to avoid harmful bacteria such as E. coli!
  3. Just say no to red meat — One of the easiest ways to reduce your risk of exposure to both HCAs and PAHs is to stick with fish and vegetables on the grill. However, you'll still want to keep the heat down to avoid PAH-filled smoke and charring.
  4. Marinate for flavor and safety — Marinating your meats in a combination of oil, salt, sugar, herbs and spices has been shown to reduce HCA production, with the added benefit of giving your food a kick start of flavor.

To learn more about healthy diet alternatives, talk to a Bastyr Center nutrition team. Make an appointment by calling (206) 834-4100.

FALL 2016
Have questions about a program?
Request information »

More Health Tips

Here are some tips on how to embrace the “barbie” while minimizing detrimental effects on our environment and health.

Take your enjoyment of the outdoors while camping to the next level by making delicious, sustainable food that's both good for you and the planet.

Don't let the pressure of planning a big vacation prevent you from taking a break. Here are four resources to help you take a "vacation" that won't break the bank or your stress level.

Talk about food for thought! These delicious foods can help fuel your body and your mind.

The farm-to-table trend is more than a buzzword. Here are the numbers to support the benefits of buying from your local farmers market or CSA.

The chemicals found in many conventional cleaners can range from mildly irritating to carcinogenic or downright damaging to your body and the environment. Do yourself and the planet a favor by making your own using safe, natural products.

Subscribe to Newsletters

CAPTCHA
This is a human test to prevent automated spam submissions. Enter the four-letter 'word' in the image.
Image CAPTCHA
Enter the characters shown in the image.