Page 154 - How to Be a Conscious Eater - Making Food Choices That Are Good for You

meat—red meat (usually beef, pork, and lamb), poultry (usually
chicken, duck, and turkey), or fish—comes in contact with high
temperatures. Amino acids react with creatine, a substance
within the meat.
As we’ve discussed, when it comes to dialing up or down
your risk of cancer or really any health issue, the dose makes
the poison. If you’re grilling once or twice a year, I say don’t
sweat it. But it’s worth some caution if, like me, you enjoy grill-
ing more regularly (more like once or twice a week throughout
the summer). It’s best to steer clear of both of these substances
to the extent possible.

HERE ARE EIGHT WAYS TO ENJOY THE FUN AND FLAVOR OF GRILLING
WHILE KEEPING YOUR CANCER RISK TO A MINIMUM.

1 Think outside the burger. See the previous two essays for
a refresher on why the choices you make about what to eat
(and therefore to grill) are arguably the most important in
terms of cancer risk. Bottom line: Enjoy a burger or brat every
now and then if you like, absolutely, but for more frequent
barbecuing, opt for plant-based foods as much as possible,
along with fish, seafood, and poultry, rather than making
red meat and processed meat your defaults.

2 Marinate first. Studies have suggested that marinating
meat or fish for at least thirty minutes before grilling can
reduce the formation of HCAs. That’s doubly great news
since it also makes those foods taste better. Researchers
aren’t exactly sure why marinating helps, but one possibil-
ity is a kind of shield effect: It coats the outside of the meat,
essentially creating a barrier between it and the heat.

3 Make produce the star. Many fruits and vegetables actually
help protect you from cancer, plus they don’t form HCAs
when grilled. If those don’t excite you as a whole meal,

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