This weekend marks the official kickoff to the barbecue season here in the Great White North. While some people brave through sleet and snow to cook their food over fire, most Canadians begin their seasonal affair with their grills this weekend. And they continue to fire up their barbecues at a fast and furious pace right through until Labour Day. If you're one of these BBQ aficionados, as there can be some downsides to eating grilled food, practicing BBQ smarts is a wise idea. And one way is to spice it up.
In a study published in this month's American Journal of Clinical Nutrition, University of California scientists found that adding spices like rosemary and oregano to a hamburger mix before cooking decreased the production and absorption of some potentially harmful chemicals when compared to eating unseasoned burgers. Research shows that high temperature cooking can produce a slew of potentially damaging compounds with a range of effects. In this study, the scientists assessed a substance (malondialdehyde) which is known to enhance oxidation and inflammation.
Both oxidation and inflammation are linked to an increased risk of heart disease and cancer. For example, cholesterol that is oxidized is more easily deposited in arteries. And inflamed arteries are even more welcoming to this cholesterol.
Other researchers found adding red wine to turkey before grilling also reduced the amount of this damaging substance. But you don't need to stick to rosemary, oregano and red wine. The scientists chose these herbs as they're chock full of compounds called polyphenols. Rather than using polyphenols-rich East Indian spices and herbs which they knew had a beneficial effect, they tested the Mediterranean choices as they thought these flavours would be more acceptable to the palates of the subjects.
But no doubt you have long heard that grilling assorted foods is far superior to using cooking techniques like frying. Allowing fat to drip off during the preparation rids the food of much fat. But if you're doing it amid fierce flames, which fat drippings will often cause, the fare may not be as healthy as you think. Charred fare that has been engulfed by smoke is also laced with a number of potential cancer-causing compounds. Heterocyclic amines(HCAs) and polycyclic aromatic hydrocarbons (PAHs) are among those that have been linked to an increased risk of cancers such as colon, breast, prostate and pancreatic cancer.
Using marinades beforehand is another way to reduce the amount of a range of substances like HCAs and advanced glycation end products (AGEs). German researchers looked at marinades containing garlic, onion, and lemon juice on the formation of HCAs and found that with increasing amounts of garlic, HCA production was decreased. And if garlic breath is a concern, be sure to include some antioxidant-rich parsley which can counter the effect. You might consider having some tabbouleh - the cracked wheat salad that's packed with herbs like parsley. And at the same time, using marinades and spices can help to reduce the amount of salt you use in your food-- a definite health perk.
High temperature cooking also produced other potential disease-causing compounds called advanced glycation end products (AGEs). These substances have not received much attention outside of scientific circles but more and more research is labeling them as culprits in the development of diseases like diabetes and major players in the progression of chronic illnesses like heart and kidney disease. A French study, published in this month's American Journal of Clinical Nutrition, compared foods prepared using steam versus those cooked at high temperatures and found that the high temperature cooking was linked to a decrease in insulin sensitivity and a higher risk of diabetes.
Cooking food on the barbecue in foil packets can combine the best of both worlds. But if you are cooking your food straight on the grill, keeping flare-ups to a minimum is the first step in decreasing production of these carcinogens. When grilling meat and poultry, trim visible fat and keep a spray bottle of water handy to fight any ferocious flames.
With options like chicken on the bone, that require longer cooking, consider pre-cooking them for a few minutes in the microwave before putting them on the grill.
All too often when the barbecue is fired up, meat is the star attraction. Vegetables tend to be minor players, garnishes and such if they appear at all. By upping the role of veggies and fruits, it's easy to cut down on the amount of meat and its accompanying harmful chemicals. Instead of a plain slab of steak, go for skewers of meat, vegetables and/or fruit. Or grill vegetables to have on hand for lunches and dinners for a few days.
Safe grilling also includes keeping away unwanted guests like microbes that can cause food-borne illness. There are some basics to consider, especially if you're the cook. First things first, wash your hands before, during and after the grilling. Munching on some finger food after you have placed some raw food on the grill could be cooking with fire - and not in the way you might like.
Here are some other smart handling tips:
Marinate foods in the refrigerator, not on the counter.
If using the sauce used as a marinade to baste the items on the grill, boil it for a few minutes before using.
If you are pre-cooking items before grilling them, do so right before the grilling so that they don't sit out at a temperature that promotes microbial growth.
Be sure to use clean utensils and platters to remove cooked food from the grill.
Use a meat thermometer to check for doneness. And to avoid the risk of the potentially fatal E. coli contamination, cook burgers until they're no longer pink inside.
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