Grilling the (Relatively) Cancer-Free Way

Part 1: Chicken

 

My wife just got me a 5-burner grill as a pre-Father's Day gift, which I converted from LP (liquid propane) to NG (natural gas).  Grilling meat poses some potential health risk in the form of polycyclic aromatic hydrocarbons (PAHs) which form from the smoke of burning fat landing on the food and heterocyclic amines (HCAs), which increase with cooking time and termperature.  Both PAH and HCA have been associated with cancer in several studies, so  I've been experimenting, trying to decrease carcinogens in grilled meats.  

An article in the NY Times outlines 4 useful methods to decrease carcinogens, and a BBC News article touts the benefits of marinating meat in beer for 4 hours or red wine for 6 hours.  

For barbeque chicken, I recommend local, free-range, non-grain fed chickens.  But if it is not within your means you can go cheap (Perdue Natural whole chickens with no antibiotics or growth hormones - $0.89/lb @ BJs).  

Cut into pieces with kitchen shears (I only throw away the spine).  Marinate in Corbett Canyon boxed Sauvignon Blanc ($2 - 2.50/750 ml), dry rub with Rajah Garam Masala (no sodium) or Tandoori Masala and garlic powder, or go Greek with cinnamon, salt and pepper.  

I turn 2 of my 5 burners on high and put the chicken on the unheated part of the grill surface for about 2 hours with the lid closed (grill temperature 250-300 F), flipping and rotating every 1/2 hour.  The last 10 or 15 minutes turn all the burners on high, coat 1 side of the chicken with your favorite BBQ sauce, flip and caramelize/crisp for 5-7 minutes, then repeat for the other side. 

Advantages:

1.  mmm - tasty - and the white meat is super juicy

2. Cheap - $1.00- $1.50 per person if you go the food warehouse route

3. Decreased PAHs since the first 2 hours there's no smoke production

4. Decreased HCAs since you're essentially baking low and slow and you've marinated in the wine

5. Foolproof - if you forget to rotate the chicken or let it cook for 3 hours it'll still be awesome

Disavantages:

1. Time - 2 1/4 hours plus prep time!  You can decrease this by following the NYT recommendation to partially pre-cook the chicken in the microwave - I haven't experimented with this yet.

 

Next - Part 2: Meat

Comments

[Michael Pierce]

I have a smoker box that i put hickory chips in. Is that type of smoke bad for you? Say on hot dogs that do not drip fat?

[Dr. Pierce]

Hey Michael.

Yes, the smoking process will add a carcinogenic effect, but the point is protein, any way it is cooked, is still far less carcinogenic than eating a highly processed, high-carbohydrate, grain-based diet. So you still have a net health gain by using your smoker to eat protein rich foods.

Hot dogs are already cooked--so limit their cooking time and you are limiting potential carcinogenic effect the cooking could have on the meat. All beef hot dogs are generally better than the other kinds. The jury is still out on whether purchasing the nitrite free kind has enough health benefit to be worth the extra cost and effort.