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Safe Summer Grilling

Grilling season is almost here and before you fire up your grill there are a few health tips you should know.

Two types of carcinogens can form when you grill meat. These carcinogens, if consumed in high amounts, are linked to several kinds of cancer, including stomach, breast, prostate and colon. But thankfully there are ways to reduce your exposure to these compounds. 

The first kind of carcinogen, heterocyclic amines, forms when protein-rich foods are cooked over high heat on the grill. The other kind of carcinogen, polycyclic aromatic hydrocarbons, forms when juices from the meat drip onto the heat source, causing smoke to rise and adhere to the surface of the meat.

Stephanie Vangsness '97, Dana-Farber Cancer Institute nutritionist, says grilling can still be safe with a few easy fixes.

"It's important to put this risk into perspective," Vangsness says. "Summer grilling is a very safe thing to do as long as you are following some safety tips and rounding out your plate with colorful plant-based foods, like vegetables."

  • Trim all excess fat from meat and select lean cuts to minimize dripping. Also, choose smaller cuts of meat. These take less time to cook. Kabobs are a great grill food, plus you can add vegetables.
  • Use marinades, especially ones with vinegar or lemon bases, as these form a protective barrier around the meat.
  • Precook meats in a microwave for 90 seconds and discard the juices that collect on the plate. This will reduce grill flare-ups and minimize smoke production. You can also use aluminum foil under the meat to prevent juice dripping.
  • Place meats at least six inches away from flames. Flip burgers and other meats as often as every minute. The lower the temperature the meat cooks at, the lower the risk.
  • Grill vegetables. They don't have the risks that meat does and taste great grilled.
  • For a healthy, fun dessert grill sliced pineapple or bananas cut in half (leave the peel on and grill face down).



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