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Grilling Lowdown |
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Outdoor grilling in the summertime can add so many flavors to our favorite foods. But cancer experts have linked improperly grilled meat, fish and poultry with certain types of cancer. Healthful grilling techniques must be observed to decrease potential cancer-causing substances produced during grilling. Here are some tips for safe grilling.
Grill Slowly at Lower Temperatures
Make sure that the coals or stones are at the correct temperature. A temperature that is too hot can cause foods to char on the outside, before the inside reaches the proper temperature. Burning of "muscle meats" can produce heterocyclic amines (HCAs) which have been shown to cause tumors and increase the risk of cancer. You should not eat charred or overcooked foods.
Most foods cook best over medium heat. To check for the proper temperature of coals, hold the palm of your hand over the coals at cooking height. If you can count to approximate 4 seconds, before the heat makes you pull it away, then the temperature should be medium heat.
Reduce Fat Drippings
When fat from food drips onto hot charcoal, smoke rises up and deposits dangerous chemicals called polynuclear aromatic hydrocarbons (PAHs) on the surface of the food. These chemicals, according to the National Institute of Health (NIH), can alter genetic material in cells. Here are some tips to reduce fat drippings:
- Choose low fat cuts of meat. Avoid grilling ribs or sausage.
- Trim off excess fat and remove skin from poultry.
- Turn meat over with tongs. A grilling fork would puncture meat and cause the juices and fats to flame up on coals.
- Marinate meat at least 40 minutes before grilling. This makes the surface of the food more acidic and decreases the formation of dangerous chemicals.
- Keep a spray bottle of water close by to stop flames from touching the meat
Reduce Grilling Time
- Pre-cook meats, fish and poultry in the oven or microwave, then briefly grill for flavor.
- Grill marinated vegetables or fruits instead.
- Flipping food frequently accelerates the cooking process and helps prevent the formation of HCAs.
Reduce Smoke Contact
- Cover the grill with punctured aluminum foil and place meat on top of the foil.
- Don't place meat directly over coals.
- If burning wood for flavor, choose hardwood because soft woods burn at higher temperatures.
- Cook at least six inches above the coals.
Article written August 2005
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