As Outdoor Grilling Season Begins, Cancer Experts Issue Yearly Warning

American Institute for Cancer Research
Wednesday, 17 May 2000

Research Institute Offers Tips and Tricks for Safer Grilling

Research suggests that the backyard grilling of meat, poultry and fish, which traditionally begins on Memorial Day, comes with certain health risks. According to the American Institute for Cancer Research (AICR), grilling these foods possibly raises the risk of stomach, breast and colorectal cancers, but this risk can be reduced by following a few simple guidelines.

High-heat cooking methods such as grilling and broiling cause "muscle meats" like red meat, poultry and fish to produce compounds called heterocyclic amines (HCAs) that are known to be carcinogenic. Another class of carcinogens, called polycyclic aromatic hydrocarbons (PAHs), are formed when fat from meat, poultry or fish drips onto hot coals or stones. These potent carcinogens are deposited back onto food by the smoke and flame-ups that char or blacken meat.

One of AICR's recommendations for cancer prevention is to avoid eating charred food and to consume grilled and broiled meat, poultry and fish only occasionally.

"Don't worry, you don't have to hang up your 'Kiss the Cook' apron just yet," reassures Melanie Polk, R.D., M.M.Sc., Director of Nutrition Education at AICR. "There is no need to completely eliminate grilled foods from your diet. But if you're looking to lower your cancer risk as much as possible, it makes sense to take a few precautions."

Among these precautions are:

1. Choose lean cuts of meat to grill, instead of high-fat varieties such as ribs or sausages.

2. Reduce fat substantially by trimming meats and removing skin from poultry.

3. Use tongs or a spatula to turn foods. Piercing the meat with a fork allows juices and fat to drip down and cause flame-ups. AICR experts also advise removing any charred material that does form. You can help keep smoke away from cooking foods by covering the grill with punctured aluminum foil.

Many meats like poultry and ribs can be boiled, steamed or partially cooked in the microwave and then grilled briefly to impart the unique flavor and aroma of the backyard cookout. Keep meat portions small so they need only spend a brief time on the grill. Skewered kebobs cook the fastest.

Recent studies have shown that marinating meats prior to grilling may reduce the formation of one class of carcinogenic substances. In laboratory tests, up to 99 percent reductions in HCA amounts have been seen. Even brief baths in marinade mixtures produced significant reductions.

Scientists are still not certain why the tested marinades proved to be protective. Some researchers believe the answer lies in the potent anti-oxidant compounds contained within typical marinade ingredients. Traditional marinade components like vinegar, citrus juice, herbs, spices and olive oil contain naturally occurring vitamins and phytochemicals that have been shown to posses anti-cancer actions.

While the research continues, those wishing to grill as safely as possible should know that cooking vegetables and fruits on the grill poses no known health risks. Polk recommends marinating vegetables and grilling them on skewers or a grilling tray. They can also be wrapped in foil with herbs and a splash of broth, wine or flavored vinegar.

"And if you're looking for an exciting but healthy summertime dessert, try grilled fruit," says Polk. "The grill's heat caramelizes the fruit's sugar and lends a more intense, deliciously sweet flavor."

For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org