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June 16, 2010 • Cancer Prevention, Healthy Living

Tips for Healthy Grilling – Grilling Tips

Grilled meat, especially red meat is a well known source of 2 cancer-causing agents, namely HCA’s and PAH’s.  HCA’s develop when the muscle proteins of meats are exposed to high heat.  PAH’s form in the black, charred outer portions of grilled meats when the surface fat and juices come into direct contact with the flame and smoke.

You can significantly (dramatically) reduce your exposure to these harmful agents by taking these simple steps:

  • Partially precook your meat in the microwave for 2 minutes.
  • Marinate before grilling. Even a quick 30 second submersion in a marinade liquid is helpful.
  • Add a tbs or two of dried rosemary to your meat prior to grilling.
  • Mix some textured vegetable protein (TVP) into your ground meat at a 1:9 ratio
  • Avoid “well done” meats and trim away any charred portions before eating
  • Flip the meat frequently to keep the internal temperature lower
  • Stick with lean cuts and trim away as much visible fat as possible to decrease flare ups from the open flame.
  • Grill meats as an occasional treat and consume moderate portions when you do
  • Enjoy your grilled meat with as many brightly colored fruit and vegetable sides as possible, as they provide healthful compounds that can counteract  the harmful effects of PAH’s and HCA’s