By Elena Voropay

The best season of the year is here, and the longer warmer days make it almost impossible to stay inside. But if your job doesn't let you get out of the office till the end of the day, a weekend in the fresh air sounds very appealing. Somebody said 'barbeque'? There are a few things you should know before you put your meats onto the flames.

Dangers of Grilling

As you might be very well aware of, outdoor grilling is a very popular method of cooking. In fact, approximately 75 percent of U.S. households have a grill and 19 percent of Americans grill more than six times a month. If you think of grilling as a delectable and healthy way to prepare meats and vegetables, think again. Research has shown that grilling, broiling and frying meats produces chemicals that may increase the risk of cancer.

According to the American Institute for Cancer Research (AICR), cooking meats at high temperatures creates carcinogenic chemicals, called heterocyclic amines (HCAs). These compounds are formed when meat is burned or overcooked forming a black, crispy crust. The longer the meat is cooked and the higher the temperature - the more of these carcinogens are produced. Another form of cancer-causing substances, called polycyclic aromatic hydrocarbons (PAHs), are formed when fat from cooking food dribbles onto hot coals and is returned back to meats by flare-ups and smoke. These cancerous compounds have shown to cause heart abnormalities and cancers of the breast, colon, stomach and prostate.

Benefits of Grilling 

So, should you take your favorite grilled meat out of the menu? Not necessarily. Proper grilling is still one of the most healthful techniques around because much of the fat sizzles right off the meat or seafood. When the correct steps are taken, harmful effects of grilling can be minimized. For all you grilling sergeants, here are a few pointers to help you and your friends enjoy a healthy delicious meal with all the pleasures of summer.

Marinades and sauces not only give grilled meat a nice flavor, but may also serve a protective function, according to recent research. Marinating meats before grilling can reduce the amount of dangerous HCAs by as much as 92 to 99 percent. Scientists are still discovering the defense power of marinates, but some evidence suggests that acidic ingredients, such as vinegar and citrus juices, are the primary guardians. Sauces containing honey, cherries, or tomatoes contain antioxidants and sugars that can block out carcinogens. Basting the cooking meat with fresh marinade helps prevent charring, and therefore diminishes the amount of HCAs. Marinate foods in the refrigerator, and don't recycle the used marinate - it has plenty of bacteria to put your life in danger. Rather, make some extra sauce for basting.

Before heating the grill be sure to spray oil or non-stick kitchen spray on it to keep food from sticking. Using drop pan or foil for the drippings to escape, trimming the fat from meats and choosing leaner cuts will avert PAHs formation.

An added dangerous side of grilling raw meat is undercooking and cross contamination. Grilling times depend on the cut of meat, size of chunks; grill temperature and distance from coals, it is very important to know how to determine doneness. Beef, pork and fish steaks can be served slightly pink in center. Chicken, turkey and shrimp must be fully cooked. Using a thermometer is a tried and true technique to guarantee quality completion of the product. Experts say it's the only sure line of attack to prevent a potential food poisoning disaster.

Since beef, pork and fish continue cooking after you pull them off the grill, remove them a bit early. Overcooking meat dries out all worthy flavor while producing cancerous chemicals, as you have learned. A suggestion from the American Institute for Cancer Research to make tasty meals healthy is to minimize grilling time of food by partially cooking meats in microwave or oven and keeping meat portions small. Slice foods to 1-1/2 inches thick for faster cooking. Try to stay away from burnt pieces and concentrate on grilling fresh fruits and vegetables. One more secret to successful grilling is quickly sear both sides of the steak for a minute or two to lock in juices, then place grill it slowly over a cooler spot.

Grilling fresh fruits and vegetables is an easy mouth-watering approach to work five servings into your daily menu while preserving their vitamin and mineral content. The best candidates are pearl onions, cherry tomatoes, green, red or yellow peppers, zucchini, mushrooms, eggplant, squash, baked potato and cob corn. An excellent addition to the buffet would include apples, peaches, star fruit, pineapples and oranges. The natural sugars in these foods caramelize during grilling, making them sweeter and juicier. If you are using wooden skewers, soak them in water at least 15 minutes to steer clear of burning on the grill. Avoid contact between raw and cooked foods to avoid cross-contamination. Try to keep all cooking utensils meticulously clean and wash your hands repeatedly.

For best results, clean the grill while it is still warm. Use the small spatula to scrape anything off, then wipe the rack with paper towels. Play it safe and have a fun and enjoyable time.