The safe BBQ: marinating for healthy cooking

By Véronique Cousineau; ND, RHN

It's summertime! It's sunny, it's hot and we want to make our days last longer by having dinner on the patio. Grilling season has finally arrived and we're (finally!) getting out the barbecue. All we have to do is take a short walk around the neighborhood to get our mouths watering, because the good smells are everywhere.

However, since 2002, we've been well aware of the harmful effects of BBQ cooking, and since then we've all been on our guard.

However, there are ways of cooking on the BBQ that reduce the level of carcinogenic substances. So you can grill with peace of mind. While there are enemies to avoid, there are also simple solutions within our reach!

Enemies

Fat : stay away from fatty cuts of meat and greasy marinades. When fat leaks out and catches fire, it produces over 100 highly carcinogenic compounds that are harmful not only when ingested, but also when inhaled. Indeed, simply breathing in these compounds is associated with lung cancer risks.

Heat and cooking time: High-temperature cooking activates chemical reactions inside food. That's why low-temperature cooking is recommended.

Be sure to cook your food on the top grill or next to the lit element to reduce heat exposure. If your barbecue doesn't have a top grill, you can get a stackable grill or a cedar plank; this will avoid direct flames. You may have to plan for a few extra minutes of cooking time, but you'll reduce harmful compounds and the risk of cancer.

Sugar : Heat causes a reaction between sugars and proteins inside food. This process, called glycosylation, produces substances that are harmful to your cells and organs, as well as accelerating the body's aging process. Glycosylation has been linked to a number of diseases, including diabetes, Alzheimer's, cancer and cardiovascular disorders.

The "burn": Burnt or charred foods with a brown or black appearance are carcinogenic. Never eat meat or animal products blackened by cooking.

Cooking residues: A grill that has not been properly cleaned should not be used. Be sure to clean the grill thoroughly after each use, to remove fat, meat and sugar residues. Opt for a non-metallic brush that won't damage the grill, thus avoiding exposing your body to certain metals.

Solutions

Marinating is key: since 2012, numerous scientific studies have demonstrated that simply marinating meat before cooking it significantly reduces the level of carcinogenic materials. Some marinades can eliminate up to 90% of dangerous compounds. 

Type of marinades : Give priority to marinades based on vinegar or lemon juice. Marinades containing herbs such as mint, basil, rosemary, sage, thyme, oregano, marjoram and zaatar have a high antioxidant potential, reducing the formation of carcinogenic compounds.

Black pepper, cayenne pepper, chives and garlic also perform well. Dare to marinate in beer, especially strong beer, as alcohol reduces the formation of carcinogens.

Marinating time : It's up to you how long you marinate; it only takes a few minutes to get the benefits. However, be sure to stay away from commercial marinades, which are often oil-based and contain sugar. Some studies have shown that commercial vegetable oil-based marinades containing additives can triple the formation of carcinogenic molecules during BBQ cooking.

Fish rather than meat: Seafood reacts less to heat, is less fatty and requires less cooking time. As a result, they contain fewer hazardous substances than red meat. Poultry is another good alternative.

Add some berries: Berries are bursting with antioxidants. Add a handful of cherries, blueberries or bilberries to your meatballs to reduce carcinogens and add flavor.

Grilled fruits and vegetables : Grilled fruits and vegetables do not contain carcinogenic compounds unless they are burned. Why not grill pineapple rings before topping them with sesame-lime oil?

With these practical tips, you'll be able to enjoy the grilling season in good health. Remember that red meat and processed meats are the most dangerous, so dare to grill veggies!vegetarian barbecue! Add your favorite herbs to your garden, so you'll always have something on hand for a healthy marinade.

Enjoy your BBQ!

Véronique Cousineau

Naturopath, RHN