Week of: June 6, 1999

BARBECUING AND CANCER RISK

Barbecuing is one of the great pleasures of summer. Grilling is a flavorful, low fat way to prepare meat, fish, poultry, vegetables and fruit. Low fat cooking can help reduce your risk of heart disease and certain types of cancer. However, research suggests that barbecuing may also increase the risk of some forms of cancer if certain precautions are not taken.

When grilling, keep the temperature as low as possible, limit the cooking time and use lean meat so there is little, if any, smoke produced from dripping fat. If done correctly, you can ensure your meat is cooked thoroughly (which avoids food poisoning) and minimize your risk of cancer. Here are a few ideas to get you started.

• Grill foods that contain little or no fat, such as fish, seafood, poultry, veggie burgers, vegetables, fruit or lean meat. Trim all visible fat from meat and remove the skin from poultry before cooking. When fat drips on the heat source, the resulting smoke contains chemicals that can increase the risk of cancer. You can also place foil or a drip pan between the meat and the heat source to catch the dripping fat and avoid the smoke.

• Avoid placing meat directly over or under the heat source. Chemicals that increase the risk of cancer can also come from the high temperatures often used to cook food. To minimize this risk, raise the grill as far from the heat source as possible or put the coals on one side of the grill and the meat on the other side. If using a gas or propane grill, turn off the burner directly under the food, keep the temperature as low as possible and close the lid.

• Reduce the cooking time on the barbecue. For fast grilling, make sure all meat is completely thawed and use thin cuts of meat or make kebobs using small pieces of meat and extra vegetables. To minimize the cooking time even more, precook the meat a little by microwaving on high for two to five minutes. Throw the juice away and place the food on the grill immediately.

• Avoid deep-browning or charring foods. The chemicals in the charred surface of food can increase the risk of cancer when eaten. To ensure your meat is cooked thoroughly without overcooking, use a meat thermometer.

• Use low fat marinades. The marinade sets up a barrier that reduces the production of cancer-causing chemicals. To prevent fat from dripping onto the heat source and creating smoke, reduce or eliminate the oil in your favourite marinade recipe.

Variety, moderation and balance are key to a healthy diet. Enjoy barbecued foods this summer by following the suggestions listed above. You can also reduce your risk of cancer by keeping your portion of meat small and filling up on vegetables, fruit and whole grains at your next barbecue. Bon Appetit!

For more information contact your local Public Health Office.

WRITTEN BY THE PUBLIC HEALTH NUTRITIONISTS OF SASKATCHEWAN

Originator: Natasha Fairbairn for Helen Flengeris

References:

"BBQ ABCs," UC Berkeley Wellness Letter, Vol. 1, Issue 2.

"Research Update: Cooked Meat and Cancer Risk," American Institute for Cancer Research, Summer 1997 ( Newsletter 56).

Schuman, Patti, "Grilling and Cancer Risk, Nutritional News: 10/96.

"1996 Guidelines on Diet, Nutrition and Cancer Prevention: Barbecuing and Grilling," American Institute for Cancer Research.