With the warmer seasons on their way it is time to bring out the spatula for the BBQ!
Did you know that when meat is cooked on the BBQ the burnt areas are carcinogenic and may increase your risk of cancer? When the fat drips onto the heat it burns and creates compounds which may harm the body and cause cancer!
It would be ‘un-Australian’ to stop the BBQ so here are some steps you can take to reduce your intake from the harmful compounds on the meat you eat:
- Trim the visible fat from the meat (which reduces the amount dripping onto the flames and reduces the harmful compounds formed)
- Try leaner cuts of meat such as pork or chicken breast or even on of the national animals skippy!
- Cook meat in smaller portion sizes which do not need to be cooked on the BBQ as long
- Precook the meat by microwaving, boiling or baking and then finish the meat off on the BBQ.
- Try marinating the meat before cooking. Studies suggest this may reduce the cancer causing compounds by as much as 80-90%! It is recommended 1 cup of marinade per 450g serve.
- Change your utensils from a fork to turn the meat to using tongs which will not pierce the meat.
- Contain any flare ups by using a water bottle.
- Try using a lower cooking temperature when grilling.
- Turn the meat as often as possible.
- Scrape off any visibly burnt or charred parts of the meat before eating it.
- Try using vegetables more than meat. When vegetables are cooked on the BBQ they do not contain cancer causing compounds. Try corn on the cob, sweet potato slices, capsicum and eggplant on the BBQ, the flavour is amazing!
Reference:
- Columbia PoB. Eating Guidelines for Cancer Prevention: Meat, Nitrates and Barbequing British Columbia: Province of British Columbia; 2008. p. 1-3.
