Some meats naturally lend themselves to quicker or moderate-heat cooking, producing fewer HCAs and PAHs while still bringing plenty of flavor. In general, red meat produces the highest HCA levels, followed by pork, poultry, and fish, says Turesky.
For beef and pork, lean cuts that cook relatively quickly are your best bet. “The kings of weeknight grilling in my house are pork chops, pork tenderloins, and flank or skirt steak,” says Melissa Cookston, seven-time world barbecue champion and owner of Memphis Barbecue Company, a restaurant in Horn Lake, Miss. “I prefer thinner cuts, as you can imbue them with so much flavor.”
A thin-cut ribeye is another option, she says — just keep it moving and pull it before it chars excessively.
Processed meats like hot dogs, sausages, and brats remain cookout staples for many families. Kellie Blake, RDN, LD, IFNCP, an integrative registered dietitian, suggests treating them as side dishes rather than the stars, grilling them over medium heat, turning them frequently to prevent charring, and balancing the plate with plenty of colorful vegetables and fiber-rich sides. “Small technique shifts can dramatically lower exposure to HCAs and PAHs,” she notes.
“The kings of weeknight grilling in my house are pork chops, pork tenderloins, and flank or skirt steak.”
Chicken thighs stay juicy without requiring high heat, and chicken breasts and turkey tenderloins can cook in minutes when sliced thin or pounded to an even thickness. “Poultry is protein-rich and, when cooked properly, can be a standout option on the grill,” Blake adds. “[It reaches] a safe temperature quickly over moderate heat, which lowers the risk of burning.”
Fish is another good choice. Because it cooks quickly and stays tender over lower heat, it spends less time in the HCA-forming zone. (See “12 Tips for Grilling Fish” for expert tips on grilling fish.)
“Firm fish, such as swordfish or tuna, work well,” says Cookston. Blake suggests salmon and trout for their omega-3 content and natural moisture, which may help prevent charring, especially when using a marinade. Shrimp and scallops need just a few minutes per side, making them ideal for weeknight grilling, she says. (See “12 Tips for Grilling Fish” for more.)
Because plant proteins contain little to no creatine — the compound that reacts with amino acids and sugars to form the most common HCAs — they generate far fewer of these compounds, if any.
This makes plant-based options excellent candidates for grilling, says Blake. She recommends extra-firm tofu and tempeh because they hold up well on the grill, especially when marinated. Portobello mushrooms and cauliflower steaks provide meaty texture and take on a nice smoky flavor, she adds. (Try the recipes at “6 Vegan Grill Recipes.”)
Your Healthy Grilling Guide
Grilling can produce harmful compounds. Discover tips for reducing carcinogens, improving flavor, and adding nutrients to your next cookout at “Your Healthy Grilling Guide,” from which this article was excerpted.
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