By Lisa M. Belisle, MD, MPH
Originally published July/August 2009, Parent & Family

Are you a griller? Many people are taking their food preparation to the patios this time of year. Backyard barbecues are a wonderful way for families to relax and enjoy being outside together. Grilling also generates less kitchen mess and doesn’t heat up the house — an attractive perk in mid summer.   

Grilling does have a downside, especially it comes to cooking meat. As I addressed in a blog post earlier this spring (www.bountiful-blog.com), a recent study by the National Cancer Institute (NCI) found that “cancer risk was about 20% higher in those who ate the most red meat, and 10% higher in those who ate the most processed meats.” There was also an increased risk of early death and heart disease in the red and processed meat-eating group. Smoked and barbecued foods were considered particularly troublesome. 

Why is barbecued meat a cause for concern? Think “heterocyclic amines (HCAs)” and “polycyclic aromatic hydrocarbons (PAHs).” Barbecuing, broiling and frying food at high heat causes the creation of HCAs. According to Eating Well magazine, HCAs occur through the reaction of “amino acid and creatine (a natural compound that helps supply energy to muscles and nerves).” PAHs are formed when fat drips on hot coals, forms smoke and collects back on the meat. HCAs cause tumors in the colon, breast, prostate and immune system, while PAHs have been linked to breast cancer. (For more information, see Resources, below). 

Both processed and unprocessed meats form HCAs and PAHs when grilled. In addition, processed meats have an added health risk. Many processed meats contain a chemical called sodium nitrite, which is used to make the meat look redder, and thus more attractive. When sodium nitrite is exposed to high heat, it transforms into cancer-causing compounds called “nitrosamines.” 

Knowing the problems caused by nitrosamines, we should eat less processed meat, such as hot dogs, sausage and luncheon meat. Based on the NCI study findings, it also makes sense to put more non-meat protein into our diets. Legumes (which include beans, peas, lentils, peanuts and several other plants) are one of the best non-meat protein sources. They are also high in fiber, which makes them good for the heart and the colon. 

Here are a few tips for increasing non-meat protein sources: 

• Make favorite dishes with less meat before eliminating it entirely. Beef chili can eventually be morphed into a veggie version. 
• Be sure beans are appropriately cooked, and offer small quantities initially — this will cut down on ‘intestinal discomfort.’ 
• Introduce legumes in appetizer form. Many kids enjoy like hummus, and may be amenable to trying lentil or bean versions of this dip (see www.bountiful-blog.com for recipe suggestions). When making dips for youngsters, tone down the spices and saute onions and garlic to make them more palatable. 
• Offer cooked chickpeas and kidney beans as finger foods for toddlers. 
• Get kids involved in choosing and making menu items. Kids are more likely to eat what they make. 

When your family members do eat meat, emphasize the importance of choosing REAL meat. Avoid chicken nuggets, hot dogs and other processed favorites. This may mean steering clear of the “Kids Menu” in some restaurants. Also: 

• When possible, chose meat that is certified organic and comes from grass-fed animals. According to Eating Well, the flesh of grass fed animals has fewer amino acids, which will lead to the formation of fewer HCAs. 
• Substitute white meat and fish for red meat. These are also lower in amino acids, and fish has the added benefit of being high in omega-3-fatty acids. 
• Serve meat with a cruciferous vegetable, such as broccoli. These veggies help counteract the cell damage caused by HCAs and PAHs. 
• Keep meat portion sizes reasonable: equivalent to the size of a child’s fist. 
• Don’t slather meat with high sugar sauces. 
• Buy locally grown meat, and discuss the “Farm-to-Table” connection with your family (see www.drlisabelisle.com for more information). 

Remembering that one of the NCI study concerns was the health impact of grilled meat, we should: 

• Prepare meat by rubbing with spices such as rosemary — or marinade in red wine or beer. According to Eating Well, these contain anti-oxidants which may counteract the HCAs and PAHs. 
• Trim the fat off meat before cooking. 
• Steer clear of eating blackened areas on the meat. 
• Limit smoking or barbecuing meat to special occasions: experiment with grilling non-meat items such as bananas or pineapple slices, sprinkled with cinnamon. 
• Clean the grill well between uses: use a stiff brush and avoid questionable chemical cleaners. 

The NCI study offers important information about grilled and processed meat — and red meat in general. It emphasizes the necessity of providing our families with more non-meat protein, choosing high-quality “real” meat and exercising care while grilling. Patio time and backyard barbecues need not go by the wayside: we simply need to be a little creative when planning our summer mealtime fun.

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RESOURCES:

Eating Well Magazine: “Grilling Comes Under Fire,” May/June  2009.  www.eatingwell.com

National Cancer Institute: “NIH-AARP Diet and Health Study,” March 2009. www.cancer.gov 

Raising Readers Recommends: Growing Vegetable Soup by Lois Ehlert (Voyager Books, ISBN 9780152325800) 

MaineHealth Learning Resource Centers, 1-866-609-5183