Bite This, Not That

Bite this ... when cooking on the grill

Just when it's time to grill burgers and hot dogs, the headlines warn us that people who eat a diet high in red and processed meat have a greater risk of death. Before you cancel your next cookout, pack up your grilling utensils or become a vegetarian, let's take a closer look at the story behind the headlines. The National Cancer Institute analyzed data collected from more than 500,000 participants enrolled in the National Institutes of Health-AARP Diet and Health Study. They found that people who eat the most red and processed meat have a higher risk of death than people who eat the least amount. Those classified as eating the most red meat ate nearly two pounds of beef and pork in a week (following a 2,000-calorie diet) and those eating the least amount ate less than 5 ounces of red meat in a week (on a 2,000-calorie daily diet). Researchers suggest several ways that red and processed meats are associated with disease or death: Red meat is high in saturated fat, which can lead to unhealthy cholesterol levels associated with heart disease. Saturated fat has also been associated with breast and colorectal cancer. Cancer-causing compounds are formed when preparing or eating processed meats, and grilling or cooking meat using high heat. Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), created during the cooking process, can cause DNA damage as the body works to get rid of them. N-nitroso, a compound that forms when nitrites are added to processed meats or when gut bacteria mixes with processed meats, has been shown to cause cancer in lab animals. So how can you reduce your risk of disease and death but still enjoy the summer grilling season: Eat more fish, poultry, and vegetables Marinate, microwave, and reduce the cooking time to reduce the formation of cancer-causing compounds when grilling Limit red meat to only one serving a week Choose lean cuts of beef (round, sirloin, 95% lean) and pork (loin) Trim all visible fat before cooking Switch to nitrite-free processed meats As with so many things related to diet and nutrition, the bottom line is moderation.

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