Marinating reduces grilling health hazards - Your Life - Brief Article

With the outdoor grilling season in full gear, the American Institute for Cancer Research (AICR) warns studies have found grilling and broiling cause "muscle meats" (red meat, poultry, and fish) to produce cancer-causing compounds. These compounds, called heterocyclic amines (HCAs), have been shown to produce tumors in animals and possibly increase the risk of cancers of the breast, colon, stomach, and prostate in humans.

Another cancer-causing substance forms when fat from meat, poultry, or fish drips onto hot coals or stones and then, via smoke and/or flare-ups, is deposited onto the food being grilled. The types of carcinogens formed in this process are called polycyclic aromatic hydrocarbons.

Fortunately for consumers, according to Melanie Polk, AICR's director of nutrition education, "There is no need to eliminate grilling or broiling completely. Although animal meats are the major concern, grilled vegetables and fruits, or `blackened' dishes, in which only the seasoning is charred, present a substantially lower risk."

She stresses that "It is still possible to enjoy barbecued meats. Marinating meats before grilling can significantly reduce the amount of carcinogen that might otherwise form." Studies have shown that even briefly marinating foods is effective in reducing the amount of HCAs--in some cases by as much as 92 to 99%.

Scientists aren't sure exactly how marinades act to reduce the formation of carcinogens. There is evidence, however, that they may act as a barrier or that their protective powers may lie in their ingredients. Acidic ingredients, like vinegar or citrus juices, as well as herbs, spices, and oils seem to contribute to the prevention of HCA formation.

About one-half cup of marinade is needed for every pound of food, although large pieces may need more to cover the food's surface adequately. Total immersion is not necessary, but the food should be turned occasionally, so that all surfaces will be in contact with the marinade long enough to benefit. Use a nonmetal container or a sturdy, resealable plastic bag to hold the marinating foods.

The AICR recommends consuming no more than three cooked ounces of red meat a day (about the size of a deck of cards)--if it is eaten at all. A good rule is to fill at least two-thirds of your plate with vegetables, fruits, whole grains, and beans, and one-third, or less, with animal proteins. This diet lowers the intake of fat and increases the intake of the many vitamins, minerals, antioxidants, and phytochemicals that promote overall, long-term health.

COPYRIGHT 2002 Society for the Advancement of Education
COPYRIGHT 2002 Gale Group