Is Grilling a Healthy Way To Go?

The answer to this question is that it can be and that it may not be. This depends mainly on what is being tossed on the grill. For years we were told that grilling was a healthy alternative to frying or sauteing meat because the fat was drained in the cooking process leaving the lean protein remaining. While the loss of fat is a bonus, the gains that are made in carcinogenic compounds put this form of cooking in the minus category unless you are cooking vegetables.

All meat, which includes beef, pork, lamb, poultry and fish, will develop certain chemical compounds in the cooking process that are known carcinogenic agents. This may occur with any form of cooking, but is of particular concern when the temperature is exceedingly high as with grilling. The two compounds that develop are HCA's or heterocyclic amines and PAH's or polycyclic aromatic hydrocarbons. HCA's form in the cooking process due to the reaction of the amino acids and the creatine which are both found in the muscle of animals. PAH's, on the other hand, develop when the fat drips off the meat and into the heating element or flame and generates smoke that contains these compounds that are then re-deposited on the cooking meat. So the surface of meat is where we will find the greatest concentration of both HCA's and PAH's due to exposure to the smoke and the high temperatures. In addition, the charring that occurs contains the highest concentrations of these carcinogens. And the results of a nutrition study conducted in Europe showed us just how problematic this can be. A link was drawn between HCA's and a precursorous tumor of colorectal cancer. Several other studies have linked this carcinogen with a higher risk of breast, stomach and pancreatic cancer.

This does not mean that the grill should be tossed in the trash. However, following these tips could save your body a bit of damage.

- Place meats on the highest level farthest away from the heating element or flame.
- Keep the temperature low, which also applys to cooking meat using other mediums.
- Avoid charr on the meat and trim any that might develop.
- Trim the fat off and select leaner cuts to prevent the dripping of fat.
- Flip the meat often.
- Marinate meat which can reduce a significant quantity of HCA formation. The key is to use a marinade that has acid in it, such as citrus, vinegar or wine.
- And most important of all, GRILL VEGETABLES! And lots of them! Both fruits and vegetables do not produce HCA's or PAH's in the process of grilling. And eating tons more fruits and vegetables is the direction we should all be heading in anyway.