Marinades shown to reduce carcinogens in your grilled meats

When grilling outdoors this summer, there are definitely ways to do it right, and ways to make it far less healthy for you by introducing compounds (such as “Heterocyclic Amines” (or HCAs).

But the Cancer Research Center of Hawaii found two marinades in particular that reduced these cancer-causing molecules by a whopping 50% for one of them, and 67% for the other!

The key is to use a watery sauce with an acidic component, such as citrus. By contrast, the same scientists tested those thick, concentrated commercial barbecue sauces and found that it actually tripled the HCAs! 

The scientists aren’t sure exactly how these marinades act to reduce the formation of carcinogens. There is evidence, however, that they may act as a barrier or that their protective powers may lie in the ingredients. Acidic ingredients, like vinegar or citrus juices, as well as herbs, spices, and oils seem to contribute to the prevention of HCA formation.

How Much Marinade Do You Need? 

About one-half cup of marinade is needed for every pound of food, although large pieces may need more to cover the food’s surface adequately. Total immersion is not necessary, but the food should be turned occasionally, so that all surfaces will be in contact with the marinade long enough to benefit. Use a nonmetal container or a sturdy, re-sealable plastic bag to hold the marinating foods.

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Research showed that this recipe reduced HCAs in your food by 67%

Teriyaki Sauce

• 1 garlic clove, crushed
• 1/2 tsp. minced fresh ginger
• 2 tsps. brown sugar
• 1/2 cup soy sauce
• 1/2 cup water

Mix all. Pour over meat, fish or poultry. Marinate at least 10 minutes. Makes 1 cup.

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This marinade reduced HCAs by 50%

Turmeric Garlic Marinade

• 2 tsps. garlic powder
• 1 tsp. ground turmeric
• 1/2 cup orange juice

Mix all. Pour over meat, fish or poultry. Marinate at least

10 minutes. Makes 1/2 cup.