What you need to know about the health risks (and advantages) of grilled meat

If you are looking for lean protein, it is an appealing choice to grill fish or chicken breast. But is the grilling of meat unhealthy?

You may have heard that grilling meat can increase the risk of cancer. Many people wonder if it is certain to enjoy this summer ritual.

While there are potential risks, grilled meat does not have to come off the table.

If you understand what causes these risks and how you can grill healthier, you can enjoy your grilled favorites this summer.

Why people are worried about grilled meat

The health concerns related to grilled meat mainly come from two compounds that form with high heat during cooking (1):

• Heterocyclic amine (HCAS) are generated when proteins, sugar and substances in meat react over high heat. They are particularly high in charred or blackened meat parts.
• Polycyclic aromatic hydrocarbons (PAK) Form fat and juices made of muscle meat when grilling on hot surfaces or flames. The burning fat or juice creates smoke that contains PAK, which then sticks to the meat when cooking. Paks can also form in processes such as smoking meat.

HCAS and PAK are mutagen. This means that they can cause changes in the DNA that can lead to cancer (1).

Is grilling from meat unhealthy? Here is what science says

Studies have shown that high doses of HCAS and PAK can cause cancer in animals (1). However, the quantities used in these studies were much higher than what people would normally consume by grilling (1).

It is difficult to determine a clear connection between exposure to HCAS and PAK made of cooked meat and cancer in humans, since so many factors are involved (1). In addition, Pak comes from other environmental sources, not only from food (1).

However, some observation studies indicate that the food can increase the risk of colorectal, pancreatic and prostatic cancer (prostate cancer (cancer1).

Overall, we need even more research to fully understand how HCAS and PAK affect our health. But one thing is clear: cooking meat at high temperatures can generate these harmful, carcinogenic chemicals (1).

The introduction of healthy cricket practices is therefore a smart way to make your garden a safer activity.

How to grill meat in a healthier way

There are currently no clear guidelines about how much grilled meat consumption is safe (is certain (1).

But that does not mean that you have to stop enjoying grilled meat. If you optimize your habits, you can significantly reduce your exposure to these unhealthy connections (1Present 2).

So you grill healthier:

1. Choose lean meat cuts

The American Institute for Cancer Research (AICR) recommends taking into account the meat that you choose, not just how you grill it (you grill it (2):

• Limit red meat Like beef, pork and lamb. A high absorption is associated with an increased risk of colon cancer. Choose slim cuts when you eat Red meat.
• Avoid or minimize processed meat like hot dogs and sausages. Even eating small amounts increases the risk of colon cancer. Reserve this for special occasions.
• Decide for lean meat Such as chicken breast, lean turkey burger, fish and seafood most common.

Leaner meat offers additional advantages for a healthier grilling. They usually cook faster and generate fewer lines of fat so that they create less smoke and PAK when cooking (3).

If you treat yourself to frapid meat, cut the excess fat and remove the skin before cooking. This helps to reduce some of the drops and PAK (4).

2. Marine your meat

Marinating meat means that before cooking, soak in an aromatic liquid sauce (a marinade) (before cooking4). But it’s not just about taste – it is also a great way to reduce harmful HCAs.

In fact, marinating is more effective when preventing HCA formation as simply reducing the cooking temperature (2). This makes it a significant step for a healthy grilling.

Studies suggest that marinades can reduce HCA formation by up to 90% (5Present 6).

Here you can find out how you can marinate meat like a professional before grilling:

• Use acid marinades: Combine an acid component like vinegar or citrus juice olive oilHerbs and spices. The acid changes the pH value of the meat, which contributes to reducing the formation of harmful HCAs and Pak (Pak ()2).
• Add antioxidant herbs and spices: Antioxidants in herbs and spices such as rosemary, garlic and turmeric can help to prevent the HCAs from forming4).
• Marinate at least 30 minutes: Have meat, poultry or fish marinate for at least 30 minutes, the production of HCAs can significantly reduce (4).
• Avoid sugar marinades: Skip marinades with sugar or honey. They burn slightly and can lead to more charcoal, which increases the creation of harmful compounds (3Present 4).

3 .. Turn over frequently and avoid cooking over

Leave the meat on a high heat source without turning frequently, the formation of HCAs can increase (7). It can also lead to more fat and juice from the meat and into the grill and increase the PAK of smoke and flare-ups (flare up (flare up3).

Over cooking of meat is another important factor in the formation of HCAS, which is particularly well made (particularly high8).

To minimize these risks, make sure:

• Monitor your grill closely (or share grill tasks so that it has always participated).
• Turn your meat more often to prevent burning and reduce it dripping.
• Make sure that the meat is completely cooked but not exaggerated.

And make sure that you remove charred or blackened portions before serving (1).

4. Use a barrier or indirect warmth

The use of a barrier or indirect heat when grilling can also help reduce harmful compounds in your meat (7).  

So you can put it into practice:

• Store food at least six inches away from the heat source In this way you minimize direct exposure to flames or hot metal surfaces (3Present 7).
• Grill salmon or other foods on cedar boards grill With holes for a protective barrier ((3). This allows the heat to go through without direct contact.
• Use indirect heat through Move the charcoal to the side and place food in the middle of the grill (2). Cook meat on a propane grill on the side of the flames and not directly over you.

Try to avoid using aluminum foil. It can exhaust aluminum in food, in particular by adding acid and spices from its marinade (9).

5. Limit cooking time and temperature

Reduction of grilling time and avoidance of high temperatures can contribute to this ((3Present 7).

Here are some tips with which you can limit the cooking time and temperature when grilling:

• Put the meat in the fridge before grilling to avoid longer cooking times with frozen cuts (3).
• Before cooking a meat in the microwave, the cooking time on the grill also reduces (2). However, make sure that you immediately grill a partially cooked meat to ensure food safety (2).
• Smaller portions such as kebabs cook faster and reduce contact with high heat (3).
• The lower heat reduces HCAS, PAK, burning and charming while meat remains juicy (2).

But how can you make sure that your meat is cooked safely without relying on longer cooking times and high temperatures? Use a meat thermometer!

Different types of meat have different recommended internal cooking temperatures. So make sure you know what temperature your meat should reach before you take it out of the grill.

6. Add grilled fruit and vegetables to mix

Adding more fruit and vegetables can help compensate for your plate and reduce the meat intake as a whole.

In addition, grilling of fruit and vegetables does not produce HCAs, which makes you a safer, tasteful and nutritious option for cookouts (Outs (4).

They are also packed with fiber, Micronutrientsand herbal compounds that were referred to as phytochemicals and were associated with a reduced risk of certain types of cancer (4).

However, you should still avoid tasting them because Pak can be found in other charred foods (7).

Do you need a few ideas? Here are some great production options to try the grill:

• Fruit: Pineapple, peaches, mangoes, plums, apples, pears, watermelon
• Vegetables: Asparagus, peppers, corn, eggplants, onions, tomatoes, zucchini

When it comes to fruits, you can skewer them on a cedar plank for a sweet and smoky taste for Kabobs or grill panes.

Try to throw you with olive oil, chopped garlic and your favorite spices, and then grill them in a basket to just handle it.

The end result

Grilling meat causes the creation of some harmful compounds (1). With the right techniques, grilled meat can still be a healthy option, rich in protein, vitamins and minerals (10).

By choosing lean meat, marinating, contraception and use of medium -heavy heat, you can enjoy the taste grilled proteins and at the same time minimize potential health risks.

Don’t forget to round off your meal with a lively, antioxidant grilled fruit and vegetables for a balanced summer plate.

The contribution What you need to know about the health risks (and advantages) of grilled meat appeared first Myfitnespal Blog.

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