The Anti-Cancer Barbecue

August 28, 2008

Posted by Maggie Spilner

Grilling your food, especially outdoors, has been associated with increased cancer risk because the high or prolonged heat creates HCAs (heterocyclic amines). But don’t close down your barbecue! It turns out that even a quick dip in a marinade before grilling can reduce those HCAs by as much as 90%.

Researchers at California’s Lawrence Livermore National Laboratory dipped chicken breast in marinade and cooked it on a gas-fired grill. The marinated chicken produced 92-99% fewer HCAs than plain chicken.

While you’re marinating for taste, the researchers were testing for HCAs. They said the amount of time didn’t seem to matter as far as reducing HCA’s.. For flavor you may want to marinate for 10-20 minutes or even overnight.

Other quick ways to reduce HCAs:

• Microwave hamburgers 2-3 minutes, and chicken or ribs 5-15 minutes before grilling to cut HCAs by 90%.

• Mix dried fruit in your ground meat. (See our Turkey Burger recipe.)

• Serve grilled food with a green or fruit salad.

• Dipose of the charred skin from or meat, poultry or fish, even if you’ve marinated.

The Anti-Aging Bottom Line: With all the reports out now about the many varied things that can cause or contribute to cancer, it’s good to know that research is being done on simple, practical ways to protect yourself. Although it has been shown that barbecued meats contain high levels of cancer-causing HCAs, this does not mean you must stop consuming them altogher. Marinating meats for even a few minutes before barbecuing them is one way to reduce the amount of carcinogenic HCAs created in the cooking process, certainly without compromising flavor!

QUICK TIP: Jean Carper has 10 ways to cancer-proof your barbecue. Learn More

Written exclusively for Stop Aging Now, the authority on anti-aging research, anti-aging nutrition, and anti-aging supplements.