9 Ways to Cancer-Proof Your Next Barbecue

9 Ways to Cancer-Proof Your Next Barbecue

by Michelle Schoffro Cook

There is a link between barbecued foods and an increased risk of  cancer. Basically, when foods like meat or oils are heated over high  temperatures or come in contact with flames, certain compounds can form.   These compounds are called: Heterocyclic Amines (HCA) and Polycyclic Aromatic  Hydrocarbons (PAH).  These compounds are known carcinogens.  But, you  don’t need to remember their names to lessen your risk of exposure to  them.  Here are some simple ways to lessen your cancer risk and still enjoy  your next barbecue.

1. Choose foods that are low in fat like vegetables, lean cuts of  meat, poultry or fish.  Heterocyclic amines and polycyclic  aromatic hydrocarbons are primarily formed when fats are heated to high  temperatures or fall into the flames and create smoke.  By choosing lean  cuts of meat and of course vegetables which are naturally low in fat, you reduce  the chance of these compounds forming at all.

2. Trim excess fat from meat prior to cooking it.

3. Pay attention while you’re barbecuing. This helps to  lessen the likelihood of flare-ups, intense smoking, and charring, thereby  resulting in healthier meals.

4. Avoid charring food excessively and, of course, avoid  eating burnt parts of food as much as possible.

Keep reading to discover the marinades that reduce cancer-causing compounds  by up to 99 percent…

5. Marinate foods like meat in olive oil and lemon juice-based  marinades.  Research shows that these two items can reduce the  formation of the cancer-causing compounds by up to 99 percent while  cooking.  Not to mention that they tenderize the meat, add great flavor,  and help keep it moist during cooking.

6. Use fresh herbs for your next barbecue.  Scientists  at the Food Safety Consortium project at Kansas State University have discovered  that herbs in a particular family used in marinades drastically reduce the  formation of heterocyclic amines.  These herbs include:  basil, mint,  rosemary, thyme, oregano, and sage.  Simply use one or more of these herbs,  preferably fresh, in a marinade prior to and during cooking.  Fortunately,  they add tremendous flavor so most people won’t even know you’re making they’re  barbecued food healthier.

7. One of the easiest ways to make barbecuing healthier is to add as  many vegetables as possible.  Making kebabs is a great way to do  this. By alternating lean meat and vegetables, the veggies will not only add  flavor, they’ll also help to keep the meat moist and add fiber and  nutrients.

8. Avoid overcooking vegetables. Their natural antioxidants  help destroy free radicals that may be caused from barbecuing. The longer they  cook the more certain vitamins like vitamin C and B-complex vitamins break down.  So don’t overcook them.

9. Keep your grill clean prior to every use.  Not only  is it more appetizing to eat food that’s been cooked on a clean grill, but  you’ll be lessening the amount of char that you’ll be eating.

Adapted from the book Cancer-Proof by Michelle Schoffro  Cook. Subscribe to my free e-newsletter World’s Healthiest News to receive monthly health news,  tips, recipes and more.  Follow me on Twitter @mschoffrocook and Facebook.