The Drawbacks of Grilling Meat

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The Drawbacks of Grilling Meat

For the average American, it's nearly impossible to think about red meat without picturing a barbecue grill. Unfortunately, the charring caused by this quintessential American pastime has been linked to a host of cancer-causing substances, or carcinogens.

HAs (heterocyclic amines), a group of carcinogens identified first in the 1970s, were added this year by the U.S. Department of Health and Human Services to the list of substances "reasonably anticipated to be human carcinogens."[42] The HA known as PhIP is found in grilled beef, pork, chicken, lamb, and fish, and was estimated to comprise about two thirds of the daily HA intake in a study of over 25,000 people conducted by the U.S. Department of Agriculture.

It remains unclear whether PhIP can directly cause human prostate cancer, but researchers have been looking at strategies to reduce the amount of PhIP in the diet. Because carcinogens are formed through direct contact with an open flame, one group of examined whether reducing the amount of charring can reduce the amount of PhIP. Although the amount of PhIP in the meat patty increased as the grill temperature increased, significant reductions in PhIP were noted when the patty was flipped multiple times, presumably because the patty was less charred.

A second group of researchers explored the possibility of reducing the effects of PhIP in the body by increasing the intake of cruciferous vegetables, which have been shown to help clear out carcinogens from the body before they can wreak havoc. At the end of each of the three 12-day phases of the study, the enrolled men ate a well-done steak, but during second phase, they also ate Brussels sprouts and broccoli. Examination of the urine at the end of the second phase showed an increase in the amount of PhIP excreted, indicating that the cruciferous vegetables helped to clear the carcinogen from the body before causing long-term harm. Unfortunately, the benefit was limited, and the amount of PhIP excreted rose again during the third phase when the vegetables were absent.

Although the role of dietary fat and red meat in the fight against prostate cancer remains somewhat unclear, findings to date seem to indicate that limiting the intake of red meat might decrease the risk of developing prostate cancer. Start experimenting with new methods for cooking lean red meat—stewing, roasting, or even broiling—and begin to incorporate more fish into your diet. Keep in mind, however, that fish at the top of the food chain, such as king mackerel, tilefish, shark, and swordfish, have high levels of mercury and should therefore be eaten in moderation.

The backyard barbecue will always be a staple in the United States, so dietary changes that try to eliminate charred and grilled meat completely are unlikely to prove realistic in the long-run. Therefore, when you barbecue, be careful to minimize charring of the meat by flipping the meat multiple times, or by scraping off the charred portion before eating. Lower the flame and grill at a lower temperature, but don't undercook the meat in your zeal to reduce carcinogens caused by the heat.

Keep in mind that the goal, as with all dietary and nutritional approaches, is not to impose harsh restrictions on your daily life. Radical dietary changes tend to be difficult to sustain over long periods of time, so their potential benefits are often not realized. Rather, you should work with your doctor or qualified nutritional counselor to formulate a plan that incorporates a wide variety of different types of healthful foods and that attempts to eliminate, as much as possible, those foods that might adversely affect your risk of developing prostate cancer.