As the summer sun warms the Canadian landscape, barbecue enthusiasts across the country eagerly dust off their grills and prepare for a season of outdoor cooking and social gatherings. From coast to coast, the aroma of sizzling meats and vegetables wafts through backyards and parks, bringing friends and families together. However, while indulging in these delicious grilled treats, it’s essential to be mindful of the potential health risks associated with improper grilling techniques. Specifically, the risk of cancer from carcinogens formed during grilling can be mitigated with a few simple precautions.

The Cancer Risk: Understanding Carcinogens in Grilled Foods

When meat, poultry, and fish are cooked at high temperatures, especially over an open flame, two types of potentially harmful compounds can form: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs are created when amino acids, sugars, and creatine react at high temperatures. PAHs form when fat and juices from meat drip onto the fire, causing flames and smoke that contain these chemicals. Both HCAs and PAHs have been found to be mutagenic, meaning they can cause changes in DNA that may increase the risk of cancer.

READ MORE: Want to use sunscreen this Summer? Checkout recall list first!

Preventing Cancer-Causing Elements While Grilling

To enjoy your barbecue season without compromising your health, consider the following tips to reduce the formation of HCAs and PAHs:

1. Marinate Your Meat: Marinating meat before grilling can significantly reduce HCA formation. Ingredients like vinegar, lemon juice, and herbs contain antioxidants that help prevent the formation of carcinogens. Even a short marination period of 30 minutes can make a difference.
2. Choose Lean Cuts: Opt for leaner cuts of meat to minimize fat dripping onto the flames. Trim any excess fat before grilling to reduce flare-ups and smoke, which can contribute to PAH formation.
3. Pre-Cook Meats: Partially cooking meats in the microwave, oven, or stove before finishing them on the grill can reduce the time they spend exposed to high heat, thereby lowering the risk of carcinogen formation.
4. Grill at Lower Temperatures: Cooking at lower temperatures reduces the formation of HCAs. Avoid charring or burning your food, as this can lead to higher levels of these harmful compounds. Use a meat thermometer to ensure meats are cooked to a safe internal temperature without overcooking the exterior.
5. Flip Frequently: Turning meat frequently can prevent it from becoming overly charred. This simple practice helps ensure that any one side is not exposed to intense heat for too long.
6. Avoid Direct Flame Contact: To reduce exposure to smoke and flames, use indirect grilling methods. Position the food away from direct heat and use a drip pan to catch any fat that drips off.
7. Incorporate More Vegetables: Vegetables and fruits do not form HCAs and are generally safer when grilled. Incorporating more plant-based options into your barbecue can diversify your menu and reduce your intake of potentially harmful compounds.
8. Clean Your Grill: Regularly cleaning your grill removes any residue that can contribute to PAH formation. Scrub the grates thoroughly before and after grilling to maintain a clean cooking surface.

A Balanced Approach to Grilling

Barbecue season in Canada is a cherished tradition, offering a chance to enjoy delicious food and outdoor fun. By adopting these safer grilling practices, you can savour your favourite grilled dishes while minimizing the health risks associated with HCAs and PAHs. Remember, moderation is key, and balancing your diet with plenty of fruits, vegetables, and whole grains can further support your overall health.

READ MORE: Implications for Health When Consuming Ultra-Processed Foods

Limiting red meat consumption to three servings per week is advised by the Canadian Cancer Society. When cooked, a dish weighs 85 grams, which is less than a deck of cards.

The group goes one step further and suggests minimizing or staying away from processed meats completely. This comprises hot dogs, salami, ham, and bacon. Meats preserved by salting, smoking, curing, or adding preservatives are referred to as processed meats. These preservation techniques may cause chemicals that cause cancer to develop.

As you fire up the grill this summer, keep these tips in mind to enjoy a flavorful and safe barbecue season. Happy grilling!