How to Be a Conscious Eater

meat—red meat (usually beef, pork, and lamb), poultry (usually

chicken, duck, and turkey), or fish—comes in contact with high

temperatures. Amino acids react with creatine, a substance

within the meat.

As we’ve discussed, when it comes to dialing up or down

your risk of cancer or really any health issue, the dose makes

the poison. If you’re grilling once or twice a year, I say don’t

sweat it. But it’s worth some caution if, like me, you enjoy grill-

ing more regularly (more like once or twice a week throughout

the summer). It’s best to steer clear of both of these substances

to the extent possible.

HERE ARE EIGHT WAYS TO ENJOY THE FUN AND FLAVOR OF GRILLING

WHILE KEEPING YOUR CANCER RISK TO A MINIMUM.

1 Think outside the burger. See the previous two essays for

a refresher on why the choices you make about what to eat

(and therefore to grill) are arguably the most important in

terms of cancer risk. Bottom line: Enjoy a burger or brat every

now and then if you like, absolutely, but for more frequent

barbecuing, opt for plant-based foods as much as possible,

along with fish, seafood, and poultry, rather than making

red meat and processed meat your defaults.

2 Marinate first. Studies have suggested that marinating

meat or fish for at least thirty minutes before grilling can

reduce the formation of HCAs. That’s doubly great news

since it also makes those foods taste better. Researchers

aren’t exactly sure why marinating helps, but one possibil-

ity is a kind of shield effect: It coats the outside of the meat,

essentially creating a barrier between it and the heat.

3 Make produce the star. Many fruits and vegetables actually

help protect you from cancer, plus they don’t form HCAs

when grilled. If those don’t excite you as a whole meal,

Stuff That comes from animals 143

Conscious Eater_02 PT_4th patches2.indd 143 10/28/19 10:28 AM