Safe smoking

CHOMPING into juicy burgers at summer barbecues, few people will spare a thought for the health risks of al fresco dining.

Unless, of course, they’ve had a nasty experience at a previous event.

Food poisoning cases double over the summer, with barbecues playing a significant role. But nasty bacteria lurking in undercooked drumsticks or gone-off hot dogs isn’t the only reason to operate some grill-side caution — barbecued food can sometimes be carcinogenic too.

Scientists warn that when red and processed meats are cooked at very high temperatures, such as on a barbecue, cell-damaging chemicals are made. This damage makes cells more likely to become cancerous. Plus, processed meats have been linked to colorectal and lung cancers — well-done, flame-grilled red meat is associated with compounds that may increase the risk of colorectal, prostate and pancreatic cancers.

FLIPPIN’ CANCER

Of course, barbecues are fun and there’s no reason to stop enjoying them altogether. As nutritionist Sarah West points out: “It’s important to remember that we don’t barbecue every day. Red meat is a great source of nutrients such as protein, iron, B vitamins and zinc, and the occasional grilled sausage is unlikely to put you at risk as part of wider healthy balanced diet.”

So there’s no need to ban barbecues — but a few little tweaks here and there could help ensure your al fresco feasts don’t pose too much of a health threat.

SMOKIN’ IDEAS

Simple tips for a more health-conscious barbecue:

Lowering the barbecue temperature or elevating the grill to avoid burning food may help, as flame-grilling meat at high temperatures releases chemicals called heterocyclic amines (HCA) that have been linked to cancer.

Covering meat in an antioxidant-rich marinade before grilling can reduce the potentially carcinogenic properties of even well-done meats. Incorporating various herbs and spices, such as rosemary and thyme, in a marinade can help reduce HCAs by as much as 87%.

Carcinogenic chemicals can also form in the smoke produced by dropped meat fat and juices, so trimming excess skin and fat will ensure less harmful smoke. Wrapping meat in foil also helps.

Clean the grill, as removing charred bits of food will help prevent chemicals building up and transferring onto food. Lightly oiling the grill before cooking will also help prevent burning and sticking.

Try pre-cooking meat in the oven before finishing it outside on the barbecue, as less time on the grill means less exposure to potentially carcinogenic chemicals.

Pairing grilled meats with vegetables, like broccoli, cauliflower and kale, will add an additional cancer-fighting punch, as they contain a compound that has been shown to target and block a defective gene associated with cancer.

If you’re prone to overdoing the amount of barbecued red meat you eat — 500g of red or processed meat (equivalent to one steak, one pork chop and three sausages) is considered a healthy weekly allowance — follow up with a few meat-free days to help balance things out.