Tips for Healthy Summer Grilling

Grilling outside is a great way to cook when it's just too hot to cook indoors. Chicken, beef, pork and fish seem to taste so much better when they are cooked on a grill. However, grilling the protein in these foods can produce heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH), two chemicals which have been shown to produce cancer in animal studies. HCAs are formed when animal proteins are cooked at high temperatures. PAHs are produced when juices from meats and fish drip over an open fire resulting in flames containing PAH, which can adhere to food. There are several recommendations to reduce the production of HCA and PAH when grilling:

• Reduce cooking time by partially cooking food prior to grilling or cutting food into smaller pieces
• Turn meat often during the cooking process
• Choose lean meats
• Remove charred parts that form on food
• Do not use gravy formed from grilled food
• Marinate . . . . marinades reduce HCA by 96%
• Avoid direct exposure to open flames

Fruits and vegetables do not form HCA and PAH when grilled due to their low protein content. Summer is a great time to get fresh produce locally at good prices. Fruits and vegetables bought in season and locally are at their peak nutrient content compared to those transported in from other parts of the United States or other countries. Choose fruits and vegetables with color inside and out. Clean, cut and brush them with oil, then grill to develop great flavor that can't be achieved with roasting or stove top cooking.

Grilling is a great way to bring out the flavor in food. Follow the recommendations listed above and grilled food can still be a healthy choice. Fire it up, put on the sun screen and have a great summer!

« Return to ArticlesLearn More About Laura Coti Garrett »