Wendy Haaf answers your questions about health, nutrition, and well-being
We love using our outdoor grill, but we’ve heard that this cooking method may increase cancer risk. Are there ways to make barbecued foods healthier?
It’s true that barbecuing can cause potentially harmful chemicals to form in food. For instance, charring and cooking over smoke produce compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). And, indeed, these have been linked with an increase in the risk for some cancers, including colon, prostate, and pancreatic, notes Rosie Schwartz, a Toronto-based registered dietitian and nutrition writer. Grilling at high temperatures also forms advanced glycation end products (AGEs). “These are related to an increased risk for heart disease, diabetes, and cancers,” she says.
However, Schwartz adds, some simple strategies can reduce your exposure to these noxious substances while allowing you to continue enjoying barbecue staples. For animal protein such as steak and chicken, “marinades that contain some acid, like lemon juice, and garlic or onion decrease the production of HCAs and PAHs,” she says. “People think of using marinades to make foods more delicious, but doing so is also much healthier.” Choosing leaner cuts of meat can help, too. Since less fat will drip onto the barbecue, “you’re going to get fewer flare-ups,” she says.
Adding foods other than meat to your grilling menu is another method of minimizing potential harms while boosting flavour. For example, kebabs featuring chunks of meat interspersed with vegetables such as zucchini and peppers provide multiple benefits. The same goes for sometimes giving foods such as salmon or portobello-mushroom caps the starring role in your meal. Less meat overall and the lower cooking temperatures these items require will reduce the production of HCAs, PAHs, and AGEs. In addition, fatty fish such as salmon and vegetables not only add nutrients but are rich in substances that reduce inflammation.
“Even if inflammatory and oxidative compounds are being produced, you’re going to counter some of that,” Schwartz explains. Craving the convenience of a juicy burger? Schwartz recommends skipping prepared patties, which she says may contain a lot of sodium and various preservatives. Instead, consider making your own, starting with a base of lean ground meat mixed with some of your favourite herbs. Schwartz says that research has found that using herbs such as rosemary and oregano in burgers produces much less in the way of those harmful compounds.
Burger patties are also an ideal vehicle for ingredients that add nutritional value while curbing
the amount of meat you consume. “You can put in fillers such oats or whole-grain breadcrumbs,” Schwartz suggests. Or you can combine ground meat with chopped mushrooms, which contain an abundance of beneficial plant chemicals called phytonutrients and help keep meat moist during cooking. Whatever ingredients you include, if you make and freeze your own patties, “you can throw them on just as you would a prepared burger for a fast dinner,” she says.
Finally, finish your meal with a healthy flourish by barbecuing up a dessert bursting with delicious summery flavours, such as grilled peaches or pineapple.
To spark further inspiration, check out Schwartz’s Enlightened Eater blog: rosieschwartz.com.
