Avoiding Grill Char Reduces Carcinogenic Compounds
— Summer is a great time to gather family and friends and fire up the grill. The intense, direct heat of grilling gives food a wonderful crusty texture and flavor that we love.
“We can thank the Maillard reaction for the great grilling flavor. This happens when heat, proteins and sugars in food react in a process to create hundreds of different flavor compounds. These compounds then interact to form even more nuanced flavors and aromas, giving each food distinctive flavors,” said Duitsman.
The Maillard reaction can occur on any piece of food, not just meats, depending on its protein and carbohydrate content. This is why grilled vegetables are so sweet and delicious.
“If your family doesn’t like vegetables, try them grilled,” said Dr. Pam Duitsman. “Carrots and other root vegetables, for instance, have lots of complex carbohydrates, so will undergo extensive caramelization when grilled.”
The Maillard reaction can develop when food is cooked at lower temperatures over a longer period but kicks in above 300 degrees Fahrenheit.
“It may take meat hours to brown at 250 degrees in the oven as deeply as 15 minutes on a grill, and the mixture of flavor compounds will differ. As temperatures increase, caramelization becomes more pronounced, intensifying flavor,” said Duitsman.
AVOID CHARRING
Unfortunately, at high temperatures, proteins in meat, chicken and fish can naturally form carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
“This is especially likely if the meat is charred — which reduces the overall quality and taste of the food,” said Duitsman. “Luckily, charring can be easily avoided.”
Tips to avoid charring include thawing meat before grilling so that it cooks evenly, trimming the fat from the meat before cooking and removing the skin.
Marinating meat for at least 30 minutes before grilling has been shown to reduce the formation of HCAs. Cook foods near the outside of the flame, rather than directly over it, and keep a spray bottle of water handy for flare-ups.