| It's Spring and with the warming weather comes a | | | | should help to substantially minimize the production of |
| change in the air: the smell of smoke from winter | | | | HCA and PAH without taking the fun and taste out of |
| fireplaces gives way to the inviting aromas of | | | | your barbecue: |
| backyard barbecues. Few things bring to mind the joys | | | | 1. Use a gas grill. Gas burns more completely than |
| of summer better than a burger or steak sizzling on a | | | | charcoal and creates fewer PAH's to coat the food. |
| hot outdoor grill. | | | | 2. Use a natural charcoal without additives. Of course, |
| Of course, I would never dream of anything so | | | | there are many barbecue purists who would never |
| "un-American" as even suggesting that anyone limit | | | | even dream of using a gas grill. Many people think that |
| their enjoyment of outdoor cooking on a grill. But ruining | | | | the higher temperature and the charcoal itself add |
| a prime piece of meat is not the only thing you need to | | | | character to grilled meats that you can't duplicate with |
| worry about when you are cooking at high | | | | gas grills. In that case, avoid the "self-lighting" charcoals |
| temperature. There are some hidden dangers to your | | | | and charcoals with additives. Avoid using lighter fluid. |
| family's health dancing in those flames. Cooked the | | | | Start the fire with an electric heater or some kindling. |
| wrong way, that steak, burger or chicken could | | | | Use a natural charcoal such as Noram de Mexico's |
| increase their risk of cancer, heart disease and other | | | | Sierra Madre 100 percent oak hardwood charcoal. |
| health complications. Fortunately, a few simple steps | | | | This product does not contain any petroleum products |
| can allow you to still turn out a grilled masterpiece that | | | | and is sustainably harvested. It is available at Sam's |
| is both healthy and delicious. | | | | Clubs.3.. Use lower temperatures. The higher the |
| The problems arise from two sources: the interaction | | | | temperature, the more HCA produced in the meat. |
| of heat and meat and the burn products of the | | | | Using a medium heat will help to avoid the charring that |
| charcoal or gas. With the right techniques both of | | | | creates the highest levels of HCA. (Also note that |
| these dangers can be minimized. | | | | Barbecue and Grilling are two different terms used |
| Cooking any animal protein (including beef, chicken, | | | | very loosely by many. Most of us grill with the meat |
| pork, lamb, fish or whatever critter you choose to grill) | | | | directly over high heat. In its correct usage, barbecue is |
| at a high temperature causes the amino acids to react | | | | done with indirect low heat for a long period of time |
| with creatine, a component of muscle, to form a group | | | | and produces much less HCA in the final product) |
| of cancer-causing chemicals known as Heterocyclic | | | | 3. Don't overcook. Rare or medium-rare is both tastier |
| Amines (HCA). These compounds form just about any | | | | and safer. If you really need your meat well-done you |
| time meat is cooked at a temperature above 300 | | | | can minimize the amount of time needed over the |
| degrees F. The higher the cooking temperature and | | | | heat by cooking smaller pieces or even partially |
| the longer the meat is cooked, the more HCA is | | | | pre-cooking it in an oven or microwave. The less time |
| formed. One gram of rare steak may have as little as | | | | spent over direct, high heat on the grill, the safer the |
| 2.5 nanograms of HCA. Cook that same steak to well | | | | meat. |
| done and it will have 10 times more HCA (30 ng). | | | | 4. Marinate. Not only will you add more flavor and help |
| Chicken is even worse. A blackened grilled chicken | | | | to tenderize your meat (if the marinade contains an |
| breast may have as much as 480 ng of HCA, nearly | | | | acid such as lemon or vinegar), the increase in |
| 200 times as much as a steak, at least in the well | | | | moisture can reduce the formation of HCA's as much |
| done portion of the meat. | | | | as 90%. Even a quick marinade just before cooking |
| HCA's have been linked to increased cancer risk. A | | | | can make a substantial difference. |
| 2002 study found a 70% increase in colon cancer risk | | | | 5. Flip often. As much as it will pain my cooking |
| in people who ate an average of 2 ounces of | | | | instructors, who always taught that real chefs only turn |
| well-done meat a day. Another study in 1998 looked at | | | | meat over once, more frequent turning helps to avoid |
| 42,000 women in Iowa and found that those who liked | | | | over-heating and burning the outside. This will reduce |
| their steaks, hamburgers and bacon very well-done | | | | HCA formation. |
| were 4.62 times as likely to get breast cancer | | | | 6. Trim the fat. Flare-ups on the grill create PAH's and |
| compared to women who liked their meat medium or | | | | the blackening of the meat that results is high in HCA's. |
| rare. However, other studies have not found an | | | | Use lean cuts of meat on the grill to minimize dripping |
| increase in cancer related to over-cooked meats. | | | | fat. |
| There may also be health risks related to the products | | | | 7. Move away from the flare-ups. When fat starts to |
| of combustion from your grill. Incompletely burned | | | | drip, move the meat away from the flare-ups. Those |
| wood or charcoal produces another class of | | | | high flames may look dramatic on TV cooking shows |
| chemicals known as Polycyclic Aromatic | | | | are not healthy cooking. |
| Hydrocarbons (PAH). These compounds are present | | | | 8. Grill some veggies. Grills aren't just for meat. All sorts |
| in cigarette smoke and air pollution but the greatest | | | | of vegetables and fruits taste great when grilled. And, |
| level of exposure is usually from food. PAH's form in | | | | they don't form toxic chemicals when exposed to high |
| the smoke from charcoal and when fat dripping onto | | | | heat. Filling up with some great grilled veggies also |
| grill causes flames to flare up. | | | | helps to reduce your meat intake, which is even |
| Many commercially available charcoals contain | | | | healthier. |
| additives to help light the charcoal and to keep it | | | | 9. Have some wine. The anti-oxidants in wine may |
| burning evening. These additives can form PAH when | | | | provide at least a partial antidote to the HCA and |
| burned, as can the lighter fluid many of us use to start | | | | PAH. Open a good bottle of wine, let the steaks rest |
| up a grill. | | | | for a few minutes after you take them off the grill, |
| So, what can you do to minimize your exposure to | | | | invite some friends and family, and enjoy one of the |
| these potentially dangerous chemicals without ruining a | | | | best parts of Summer. |
| good cookout? Here are some suggestions that | | | | |