Marinades Work Magic Protecting Against Cancer RisksAmerican Institute for Cancer Research Useful the year round, marinades are especially popular once the outdoor grill is dusted off and readied for summertime use. They enhance tenderness as well as taste. And, in mysterious ways scientist don't completely understand, marinades work magic combating the harmful carcinogens formed during grilling. "Grilling meats, poultry or, to a lesser degree, seafood, has been linked to the risk of breast, stomach and colorectal cancer," says Melanie Polk, R.D. and Director of Nutrition Education at the American Institute for Cancer Research (AICR). But, she adds, there are ways to lessen that threat. "Scientists have found that marinades may be the single most effective way of reducing the formation of cancer-causing substances created during grilling."  Grilling and cooking muscle meats at high temperatures produce carcinogens. This well-documented phenomenon has attracted the attention of a number of scientists, including Dr. Barbara C. Pence, Associate Dean for Research and the Graduate School at Texas Tech University Health Sciences Center. "When meat is cooked at high temperatures, creatine, a compound in muscle meats, reacts with amino acids and produces carcinogenic compounds called heterocyclic amines (HCAs)," says Dr. Pence. Scientists have found, however, that marinating meats before grilling reduces the amount of HCAs - in some cases, as much as 92 to 99 percent. Even brief exposure to a marinade has been found to help prevent these carcinogens from forming. Features of a Protective Marinade Although researchers don't know exactly what offers this protective effect, Pence says, "There is increasing scientific evidence that anti-oxidant compounds are the marinade elements protective against HCAs. They run the gamut from vitamins C and E to naturally-occurring compounds that have cancer-fighting properties," Pence says. Marinades contain three basic components: an acidic ingredient (vinegar or citrus juice), flavoring (sweeteners, herbs and spices) and some form of enabler (usually oil) that binds the ingredients and helps the marinade perform effectively. The antioxidants that may help protect against HCAs can be found in each of a marinade's three essential components, according to Pence. Citrus juices, for example, are rich in vitamin C. Some oils, such as safflower oil, are high in vitamin E. A wide range of flavorings contain antioxidants that scientists believe have cancer-fighting properties. Garlic, onion and chives, all great in marinades, contain anti-oxidants that are said to protect against stomach and colon cancer. Turmeric, the mild spice that gives curry powder its traditional yellow hue, is another major player. Herbs containing antioxidants include thyme, oregano and rosemary. Tips on Using Marinades According to cookbook author and recipe creator, Dana Jacobi, there are a few simple rules to follow when preparing a marinade. She says, "About 1/2 cup of marinade is needed for every pound of food, depending on size. Large pieces need more to adequately cover the food's surface." Total immersion is not necessary, but the food should be turned occasionally so that all surfaces will be in contact with the marinade long enough to benefit. Jacobi suggests using a heavy-duty, resealable plastic bag to hold the marinating foods. "It's a neat and efficient way to marinate foods," she says, "and it saves unnecessary washing up." Two notes of caution should be observed when using marinades. First, some acidic ingredients react badly with metal. Only ceramic or plastic containers and plastic or wooden utensils should come in contact with marinades. Second, Polk advises, "Never baste with marinating liquid, as it may be contaminated by potentially harmful bacteria in raw meat, poultry or fish and could lead to food-borne illness." To allow enough marinade to set aside for basting later, Polk suggests preparing slightly more than the recipe calls for. Classic Marinade 1/2 C orange juice 1/2 Tbsp. safflower oil Combine the marinade ingredients until well blended in a non-metal container large enough to comfortably contain the food to be grilled. Add the food and turn several times until all sides are well coated. Cover and refrigerate 30 minutes or more, depending on the size of the food portions. Using a non-metal spoon, periodically turn food to distribute flavors evenly. Drain food and remove excess marinade with paper toweling. Grill, turning often to prevent charring. The marinade contains 35 calories and 2 grams of fat. (Note that all the marinade is not absorbed by the food.) Yogurt is a popular base for marinades and sauces in South Asian cuisine because of its tenderizing effect and its cooling counterpoint to traditional spices. Yogurt-based marinades are especially enjoyable in hot weather. This marinade contains two well-known cancer-fighting seasonings - garlic and turmeric. Although mild in taste, with musky, gingery overtones, turmeric is often used to tint pale sauces a lovely shade of yellow, a perfect complement to the chicken this marinade enhances. Tangy Marinade 1 1/2 C low-fat yogurt Place yogurt, lemon juice and seasonings in a blender and mix at low speed until well combined. Place chicken breasts in a non-metal pan. Add yogurt mixture, mixing with a wooden or plastic spoon until chicken is well coated. Cover the pan and marinate in the refrigerator up to 60 minutes. Take chicken out of marinade and remove excess marinade with paper toweling. Grill chicken until cooked, turning frequently to prevent charring. The marinade contains 63 calories and 1 gram of fat. (Note that all the marinade is not absorbed.) Fruit can function as tenderizers, especially papaya, which is an excellent source of vitamin C. Both fresh, pureed papaya and papaya juice can be used to make a marinade. Lemon or lime juice is usually added to enhance the papaya's flavor. A seasoning with some sharpness, such as chili pepper, offsets the richness of the fruit and adds a pleasant piquancy, as in this tropical marinade. Polynesian Marinade 1 1/2 C unsweetened papaya juice or Combine marinade ingredients in a blender and mix on low speed until smooth. Transfer to a non-metal pan. Add chicken or fish and mix with a non-metal spoon until thoroughly coated. Cover and let stand for 30 minutes at room temperature or refrigerated for 1 hour. Take food out of marinade and remove excess marinade with paper toweling. Grill until cooked, turning frequently to prevent charring. The marinade contains 31 calories and less than 1 gram of fat. (Note that all the marinade is not absorbed.) Safety Tips for Grilling The American Institute for Cancer Research (AICR) recommends these safety tips when grilling meat, poultry and fish. (Vegetables do not contain muscle protein, so cancer-causing substances are not formed when they are grilled.) - Refrigerate foods that are marinated longer than 30 minutes.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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