5 Healthy Grilling Tips for the Cleanest Food

Leave the cancer-causing chemicals at the door.

5 Healthy Grilling Tips for the Cleanest Food

It's time to fire up the grill and enjoy the greatest food of the summer. But if you grill the wrong way, you could be unintentionally serving your meat with a side of cancer-causing chemicals. Grilling meat generates polycyclic aromatic hydrocarbons (PAHs), which have been shown to cause cancer in laboratory rats. Follow these guidelines to make sure your grilling is good for your health.

1. Pick Cancer-Fighting meats

Meats like skinless chicken, pork tenderloin and sirloin tip that are lean and not heavily processed are much healthier choices than hot dogs and sausages. Preserved meats have been linked to a significantly higher risk of heart disease and cancer.


2. Trim the Fat

PAHs form when fat from meat, poultry or fish drips onto a high heat source and the resulting smoke coats your food. Choose cuts labeled "lean" or trim extra fat from your meat before you put it on the grill to limit your exposure to carcinogens.

3. Don't Char or Burn Your Meat

Black grill marks may be tasty, but they're not good for your body. Charring or burning meat, poultry or fish leads to the production of heterocyclic amines (HCAs) that can raise your risk of stomach and colorectal cancers.

4. Turn Down the Temperature

The higher the heat, the more carcinogens you're likely to get in your meat. Keep the temperature down by spreading coals thinly or propping the grill rack on bricks. This increases the distance between the heat and your food. Alternatively, barbecue briquettes and hardwood products like hickory and maple often burn at lower temperatures than softwood pine chips.

5. Marinade Your Meat in Beer

Yes! You read that right. A recent study showed that marinating pork in beer (especially darker beers) reduced the formation of eight major PAHs by up to half. Researchers think that antioxidant compounds in beer inhibit the activity of damaging free radicals.

Feel out of control of your eating habits? Or perhaps you feel you control your eating a little too much? Mallika Chopra, a meditation and wellness coach — as well as the author of numerous mindfulness books for kids and adults, leads you in this simple and calming meditation to focus on nourishing your body and mind.

For more mindfulness tips from Mallika, check out her website and her book "Living With Intent: My Somewhat Messy Journey to Purpose, Peace, and Joy."

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