If you are looking for lean proteins, toasting fish or chicken breasts is an attractive choice. But is the grilling meat unhealthy?
You may have heard that grilled meat can increase the risk of cancer. Many people wonder if it is sure to enjoy this summer ritual.
Although there are potential risks, grilled meat does not have to get out of the table.
By understanding what causes these risks and how to grill healthier, you can enjoy your grilled favorites this summer.
Why people are worried about grilled meat
Health problems related to grilled meat come mainly from two compounds that are formed during high heat cooking (1):
- Heterocyclical amines (HCAS) are created when proteins, sugars and substances in meat react over high heat. They are particularly rich in charred or blackened meat.
- Polycyclic aromatic hydrocarbons (HAP) Form up when fat and muscle meat juices are tasted on hot surfaces or flames during grills. The burning fat or the juice produces smoke containing HAP, which then stick to meat while it cooks. HAP can also form during processes like smoking meats.
HCA and HAP are mutagenic. This means that they can cause DNA changes that can lead to cancer (1).
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Is it to grill meat unhealthy? Here is what science says
Studies have shown that high doses of HCA and HAP can cause cancer in animals (1). But the quantities used in these studies were much higher than what people would normally consume by grills (1).
It is difficult to determine a clear link between exposure to HCA and the hap of cooked meats and cancer in humans because there are so many factors involved (1). In addition, the HAP come from other environmental sources, not just food (1).
However, some observational human studies suggest that eating a lot of well -made meat, fries or toasted can increase the risk of colorectal, pancreatic and prostate cancer (1).
Overall, we still need more research to fully understand how HCA and HAP affect our health. But one thing is clear – the meat to be cooked at high temperatures can create these harmful and carcinogenic chemicals (1).
Thus, the adoption of healthy grilled practices is an intelligent way to grill your back and hai a safer activity.
How to grill meat in a healthier way
Currently, there are no clear guidelines on the amount of consumption of toasted meat (1).
But that does not mean that you should stop completely enjoying grilled meat. By refining your habits, you can considerably reduce your exposure to these unhealthy compounds (1,, 2).
Here’s how to grill healthier:
1. Choose meat cuts
The American Institute for Cancer Research (AICR) advises to be aware of the meat that you choose, not just how you grill (2):
- Limit red meats Like beef, pork and lamb. High intake is linked to an increased risk of colorectal cancer. Choose more skinny cuts if and when you eat red meat.
- Avoid or minimize transformed meats Like hot dogs and sausages. Even eating small amounts increases the risk of colorectal cancer. Reserve them for special occasions.
- Opt for thinner meats Like chicken breast, lean burgers, fish and seafood most often.
Mispinable meats offer additional advantages for healthier grills. They generally cook more quickly and create less drops of fat, so they generate less smoke and hap during cooking (3).
If you agree to shorter meats, cut excess fat and remove the skin before cooking. This helps reduce some of the drops and hap (4).
2. Marinate your meats
Marinate meat means dip in a tasty liquid sauce (a marinade) before cooking (4). But it’s not just a matter of flavor – it’s also a great way to reduce harmful HCAs.
In fact, marination is more effective in preventing HCA formation than the simple drop in cooking temperature (2). This makes it an essential step for healthy grills.
Studies suggest that marinades can reduce HCA training up to 90% (5,, 6).
Here’s how to marinate meat like a pro before grilling:
- Use acidic marinades: Mix an acidic ingredient like vinegar or citrus juice with olive oil, herbs and spices. Acid modifies the pH of the meat, which contributes to reducing the formation of Hca and Hca harmful (2).
- Add herbs and spices rich in antioxidants: Antioxidants in herbs and spices such as rosemary, garlic and turmeric can help prevent HCA from forming (4).
- Marinate for at least 30 minutes: Leaving meat, poultry or fish get married for at least 30 minutes can considerably reduce HCA production (4).
- Avoid sweet marinades: Avoid marinades with sugar or honey. They burn easily and can lead to more carboning, increasing the creation of harmful compounds (3,, 4).
3. Turn over frequently and avoid too cooked
Leaving meat on a high heat source without turning frequently, it can increase the formation of HCA (7). This can also cause more fat and juice to pour meat and in the grill, increasing the hap of smoke and push (3).
Iat too cooked is another major factor in the formation of HCA, which are particularly high in well -made meats (8).
To minimize these risks, make sure to:
- Watch your grills closely (or share the grill tasks so that it is always followed).
- Return your meat more often to avoid burning and reducing the drops.
- Make sure the meat is fully cooked but not exaggerated.
And be sure to remove all charred or blackened parts before serving (1).
4. Use a barrier or indirect heat
The use of a barrier or indirect heat during grills can also help reduce the level of harmful compounds forming in your meat (7).
Here’s how you can put it into practice:
- Keep food at least six inches from the heat source To minimize direct exposure to hot metal flames or surfaces (3,, 7).
- Grilled salmon or other foods on cedarboards with holes for a protective barrier (3). This allows you to pass the heatless heat.
- Use indirect heat by moving charcoal on the side and place food in the center of the grill (2). On a propane grill, cook meat on the side of the flames rather than directly on them.
Try to avoid using aluminum foil. It can leachate aluminum in food, especially with the addition of acid and spices of your marinade (9).
5. Limit the cooking time and temperature
Reducing the time of grills and avoiding high temperatures can help reduce the amount of HCAS and HAP that form in your food (3,, 7).
Here are some tips to help you limit time and cooking temperature during grills:
- Drag the meat in the refrigerator before grilling to avoid longer cooking times with frozen cuts (3).
- A little pre-cooked meat in the microwave also reduces the cooking time on the grill (2). But make sure to immediately grill partially cooked meat to ensure food safety (2).
- Smaller portions like kebabs cook faster, reducing contact with high heat (3).
- The lower heat reduces HCA, HAP, burns and carbarotages while keeping juicy meat (2).
But how can you make sure that your meat is safe without relying on longer cooking times and high temperatures? Use a meat thermometer!
Different types of meat have different recommended internal cooking temperatures. So be sure to know what temperature your meat should reach before removing them from the grill.
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6. Add grilled fruits and vegetables to the mixture
The addition of fruits and vegetables can help balance your plate and reduce the overall intake of meat.
In addition, grilled fruits and vegetables do not produce HCA, making it a safer, tasty and nutritious option for cooks (4).
They are also filled with fibers, micronutrients and plant compounds called phytochemicals which have been associated with a reduced risk of certain cancers (4).
But, you should always avoid asserting them, as the HAP can be found in other charred foods (7).
Need some ideas? Here are some excellent products to try on the grill:
- Fruits: Pineapple, peaches, mangoes, plums, apples, pears, watermelon
- Vegetables: Asparagus, peppers, corn, eggplant, onions, tomatoes, zucchini
Regarding fruit, you can kiss them for kabobs or grill slices on a cedar board for a sweet and smoked flavor.
For vegetables, try to launch them with olive oil, chopped garlic and your favorite seasonings, then grill them in a basket for easy handling.
The bottom line
Grilled meat causes the creation of certain harmful compounds (1). But with good techniques, grilled meat can always be a healthy option, rich in protein, vitamins and minerals (10).
By choosing lean meats, by marinating them, avoiding careers and using moderate heat, you can savor the taste of grilled proteins while minimizing potential health risks.
Do not forget to complete your meal with vibrant and antioxidant grilled fruits and vegetables for a balanced summer plate.
The message what you need to know about the risks (and the advantages) of grilled meat appeared first on myfitnesspal blog.
