Healthy grilling

Charlyn Fargo, Contributor

Is grilling a healthy way to cook? Yes and no. It doesn't add any additional cooking fat, and a fair amount of the fat from the meat melts and drips away, producing delicious smoky flavours. However, research has shown that the high temperatures achieved on the grill can cause carcinogenic compounds, called HCAs (heterocyclic amines), to form in the proteins in meat, fish and poultry. And the smoke from the dripping fat contains other potentially harmful compounds.

The sensible thing isn't to stop grilling but instead to approach the grill with a plan to minimise the risks. The foods you choose to grill, how they are cut, handled and marinated can all make a huge difference.

Cooking Light magazine offers some strategies for healthy grilling:

Grill something other than meat. Try peaches, plums, tomatoes, eggplant, corn or breads.

Clean the grilling machine. That keeps flare-ups to a minimum.

Flip at the right time. You want to avoid burning, but you don't want to rip the meat apart. Give a gentle tug. Meat is ready to flip when it comes loose without pulling.

Move meat away from flare-ups. Water on a grease fire isn't a good idea. Move food to a cooler part of the grill or set aside while the fire dies down.

The shorter the cook time, the better. The faster foods are cooked, the less likely they will develop dangerous charring. So, don't cook meat past its goal temperature, that is, 165 degrees for ground poultry; 155 degrees for ground red meats and fresh pork; 145 degrees for red meat steaks.

Size matters. Cube or slice meats into smaller portions to speed cook time, or choose quick-cooking options like shrimp or fish.

Marinate your meat. It helps reduce the carcinogens. In a study at Kansas State University, researchers marinated steaks in three different mixtures of oil, vinegar and herbs and spices. After grilling, HCAs in the marinated steaks were cut by 57 per cent to 88 per cent.

Researchers aren't sure how it works, but they surmise that it may be that the marinade creates a protective barrier between the meat's proteins and the heat of the grill or that antioxidants in the marinade may combat HCAs. Either way, it's a good idea to marinate.

Source: Cooking Light, June 2010

Charlyn Fargo is a registered dietitian at www.creators.com.