Summer in Iowa is pretty much synonymous with grilling outdoors. After all, who wants to turn on the oven with the air conditioner running? But there are some precautions we should all take when grilling. Joan Felkner, administrative coordinator of the Cancer Information Service at Holden Comprehensive Cancer Center, located at UI Hospitals and Clinics, talks about eating grilled foods:
What is the worry about increasing our cancer risks by grilling?
When muscle meats are cooked at high temperatures, it creates chemicals that are not present in uncooked meat. And the muscle meats of concern include beef, pork, fowl, and fish. Researchers have identified a group of 17 chemicals that form when these meats are exposed to high heat that may pose human cancer risk, and these chemicals are known as heterocyclic amines or HCAs.
What sorts of cancer are people at risk for by ingesting too much HCA chemicals?
The cancers of concern include breast, colorectal, pancreatic, and stomach cancers; however, there is no good measure of how much HCAs would have to be eaten to increase cancer risks, so further research is needed before a recommendation can be made.
Are there ways to reduce the risk of HCA chemicals when we grill? What can people do?
There are a number of ways to prevent the formation of heterocyclic amines. People can:
- Grill fruits and vegetables as an alternative to the muscle meats
- Marinating the meats 30 minutes before putting them on the grill can significantly reduce the amount of HCAs
- Precook the meats in the microwave or oven for even two minutes before putting them on the grill, reducing the amount of HCAs by up to 90 percent
- Keep meat portions small so that they only spend a brief time on the grill, like kabobs with fruits and vegetables.
- Flip frequently. Cooking meat at lower temperatures and turning it often accelerates the cooking process, but it helps prevent the formation of those heterocyclic amines and is equally effective in killing bacteria.
When you say marinades, what types of things could people use to help reduce HCAs?
I would recommend anything using the oils and citrus kinds of dressings that are excellent marinades and will help prevent the formation of the HCAs.
When we grill, is it better to cook meat rare or medium-rare instead of charring the edges?
Researchers have found that people who eat beef medium-well or well-done have three times the risk of stomach cancer than those who ate beef rare or medium-rare. So it’s very important not to overcook the meat, and then all charred or burnt portions of the food should be removed before eating.
Overall, compare the risk of grilling to say exposure to tobacco—not in the same field, or just as worrisome?
The risk of cancer from grilling doesn’t even begin to compare with the risk of tobacco. We know tobacco overall causes 30-32 percent of all cancers. So if you’re concerned about your cancer risks and use tobacco products of any kind, the first priority should be quitting tobacco. And at our nation-wide toll-free number, we would be happy to answer any questions or address concerns that people might have. Our toll-free number is 1-800-237-1225.
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