BBQ Season — The Cautions You Need to Consider

It’s that time of year again… Campfires and barbeques to scratch that summer itch. We all love grilled, well, everything, but do you know about the health dangers that come with cooking on the barbeque? There can be some disturbing downsides on our bodies if precautions are not taken. Let’s break it down:

The concern around burnt food increasing the risk of cancer relates to the chemicals that form when food is overcooked or burnt. Some BBQ favourites like hot dogs, smokies, and sausages are high in calories and saturated fats, but even worse are the carcinogens formed when barbequing these and almost any type of meat.

Polycyclic aromatic hydrocarbons (PAHs) form when fat from the meat drips onto the hot coals or grill element.

Heterocyclic amines (HCAs) are produced when red meat, poultry and fish are cooked using high-heat.

HCAs and PAHs have been found to be mutagenic — meaning they cause changes in DNA that may increase the risk of cancer. HCAs are not found in significant amounts in foods other than meat cooked at high temperatures. PAHs however, can be found in other charred foods, as well as in cigarette smoke and car exhaust fumes. Unfortunately, that yummy charring that forms on meat can contain PAHs.

Acrylamide is a chemical that can form in some foods, especially french fries, potato chips, vegetable chips, crackers, and even burnt toast. It occurs during high-temperature cooking processes, such as frying, baking, grilling and roasting. Acrylamide levels in food vary widely depending on cooking time, and the method and temperature of the cooking process.  Some studies have associated dietary acrylamide intake with certain cancers, such as kidney, endometrial, and ovarian cancers.

Here’s 10 tips for safer BBQ foods while still reducing fat, keeping the food yummy, heart healthy and fun!

1. Boil or microwave to pre-cook meat prior to exposure to high temperatures this can reduce HCA formation by reducing the time that meat is in contact with high heat to finish cooking. Also opting for leaner cuts of meat like chicken breast, turkey, or lean beef or bison. Think of this with smokies too, a turkey or chicken smokie will cut the fat content substantially.
2. Clean your BBQ before cooking.
3. Avoid direct exposure of meat to an open flame or a hot metal surface and avoid prolonged cooking times.
4. Flip! Continuously turning meat over can substantially reduce HCA formation.
5. Remove charred portions of meat and refrain from using gravy made from meat drippings can also reduce HCA and PAH exposure.
6. Limit the amount of fat that drips, use lean cuts, trim visible fat and skin.
7. Marinating with olive oil, vinegar, and herbs rather than sugary or high-fat sauces can not only reduce the calories but also limit the fat that drips on the coals, but don’t baste. In some studies, this has shown to reduce the formation of HCAs by as much as 92% to 99% .
8. Skewer It – This will cut down on grilling time as you will have smaller pieces to cook.
9. Substitute or Add!  Grilled fruits and vegetables don’t produce carcinogens and have high antioxidants like Vitamin C which help neutralize carcinogens from the meat. Also, wasabi or horseradish are great additions as they also can help to prevent cancer as it aids detoxification of persistent carcinogenic molecules.  A study found that ITCs (isothiocyanates), extracted from wasabi root inhibited the formation of acrylamide by 90%.
10. Have fun! BBQ with a glass of wine. Red wine in particular which offers some health benefits too!