[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2014\/05\/healthy-grilling-tips-and-safety\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2014\/05\/healthy-grilling-tips-and-safety\/","headline":"Healthy Grilling Tips and Safety","name":"Healthy Grilling Tips and Safety","description":"Learn more about healthy grilling tips and how to stay safe while cooking during this grilling season.","datePublished":"2014-05-17","dateModified":"2023-07-14","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/05\/men-grilling.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2014\/05\/men-grilling.png","height":527,"width":791},"url":"https:\/\/share-dev.upmc.com\/2014\/05\/healthy-grilling-tips-and-safety\/","about":["Nutrition","Safety"],"wordCount":571,"keywords":["carcinogen heterocyclic amines","colorectal cancer","garlic","HCA","healthy grilling","Kansas State University","microwave","National Cancer Institute","olive oil","pancreatic cancer","polycyclic aromatic hydrocarbons","UPMC BodyChangers","Vicki March MD"],"articleBody":"“Fire it up,” said every grilling enthusiast ever at the first glimpse of warm weather. Yes, it’s that time of year when grilling makes its comeback. The smell of steak and burgers grilling on an open flame can be picked up from neighborhood to neighborhood through the city.And, why not? Everyone knows that grilling makes the food better, right? We’ll assume you know the answer to that question. But, did you know there are a few simple steps you can take to ensure that when you grill, your health doesn’t take a hit?Vicki March, MD, co-director of UPMC BodyChangers, offers a few quick tips to help you grill healthy.Choose Lean MeatsWhen fat drips from your meat and reacts with the flames below, it can produce smoke filled with polycyclic aromatic hydrocarbons (PAHs) \u2013 a carcinogen that has been known to contribute to colorectal\u00a0and pancreatic cancers, according to the National Cancer Institute. So by choosing lean meats, you can help reduce the amount of fat that can react with the flames. For additional protection, put your meat on foil and poke holes in it. This way the fat can still escape, but the smoke from the flames will have a tough time breaking through.Clean Your GrillYou’ll especially want to clean your grill after it’s been sitting all winter. Using a wire brush is best. But be sure to scrub it down after every use so you keep the buildup of carcinogens down. Once a year, you need to do a deep clean. Start by taking apart the grill layer by layer and clean each part thoroughly. Also, make sure there is nothing blocking the flow of gas. If you have a clogged burner, you’ll have uneven heat, thus… unevenly cooked meat.Keep the Heat DownWhen you char your meat, you’re doing more harm than good. According to the National Cancer Institute, high, intense heat breaks down the creatine in the meat, forming the carcinogen heterocyclic amines (HCAs). This carcinogen also is directly related to causing colorectal and pancreatic cancers. So be sure to monitor your grill every few minutes to make sure your meat isn’t turning into charcoal. A good tip to avoid charring is to briefly cook your meat in the microwave for a few minutes, which can reduce HCA levels by up to 90 percent.Don’t hate…marinate!You know that marinating your meat makes it even tastier, but it can also help reduce the amount of carcinogens after grilling. According to a study at Kansas State University, marinating has been shown to reduce carcinogens by up to 88 percent. Scientists are not sure what causes the reduction, but it may create a protective layer between the meat and the flames of the grill. In addition, the antioxidants found in the marinade may halt the development of carcinogens directly.Here’s a quick and healthy lemon and rosemary marinade recipe you can try next time you grill out!Healthy Lemon Rosemary Marinade3 lemons1\/4 cup fresh rosemary (2 tablespoons dried rosemary)1\/4 cup of olive oil4 cloves garlic, minced1 teaspoon salt1\/4 teaspoon pepperCut lemons in half and squeeze out the juice into a bowl or resealable plastic bag. Add in remaining ingredients, mix well.Here’s to a healthy \u2013 and tasty \u2013 grilling season!Editor's Note: This article was originally published on May 17, 2014, and was last reviewed on July 14, 2023."},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2014","item":"https:\/\/share-dev.upmc.com\/2014\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"05","item":"https:\/\/share-dev.upmc.com\/2014\/\/05\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Healthy Grilling Tips and Safety","item":"https:\/\/share-dev.upmc.com\/2014\/05\/healthy-grilling-tips-and-safety\/#breadcrumbitem"}]}]