Grill — but cut down on the carcinogens

Whenever you think of "healthy meat" you usually think "grilled." But cancer researchers put out the warning a few years ago that grilling meat, poultry or fish may raise the risk of breast, colon, stomach and prostate cancers.

I tend to take a lot of cancer warnings with a grain of salt, as one study will often conflict with another. And if we stopped doing everything with any possibility of risk to cancer, we might as well stop breathing.

Nevertheless, as science learns more about diseases, it's good to know the facts and cut our risks where possible. And the grilling season is the time that the American Institute of Cancer Research and other health groups issue their annual warnings on this topic.

According to the AICR, grilling, broiling and pan-frying under high heat cause meats, poultry, game and fish to produce cancer-causing substances called heterocyclic amines.

Another class of carcinogens, polycyclic aromatic hydrocarbons, are formed when fat drips onto hot coals, then gets desposited back into the food by smoke and flare-ups.

Unfortunately, it's all that high heat and smoke that gives us that seared, caramelized crust and smoky flavor that we love.

But you don't have to forgo your Independence Day barbecue. The AICR offers some tips for cutting the cancer risk:

1. Marinate meats before grilling. This could reduce the amount of carcinogens produced by as much as 92 percent to 99 percent, according to the AICR. Researchers aren't exactly sure why, but a marinade may act as a "barrier," keeping flames from directly touching the meat. Or the protective powers may lie in the ingredients used in a typical marinade, such as vinegar, lemon or lime juice, herbs, spices and olive oil.

2. Avoid charring the meat, because that's where carcinogens are concentrated. If you do happen to burn it, trim off the charred sections.

3. Limit your cooking time. The longer the meat's on the grill, the more time carcinogens have to develop. You could partially cook the meat indoors and then finish it on the grill to get the grill marks and a little of the smoky flavor. Or do the opposite, quickly sear the meat on the grill and then finish cooking it in a slow oven.

4. To reduce flare-ups, trim any visible fat before tossing onto the grill.

5. Cooking at a lower temperature and frequently flipping the meat helps reduce the carcinogen build-up.