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

If you are looking for lean proteins, grilling fish or chicken fillet is an attractive choice. 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 safe to enjoy this summer ritual.

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

By understanding what causes those risks and how you can grill healthier, you can enjoy your grilled favorites this summer.

Why people are worried about grilled meat

The health problems linked to grilled meat mainly come from two connections that form during cooking with high heating (1):

• Heterocyclic Amines (HCAS) are made when proteins, sugars and substances in meat react to high heat. They mainly contain a lot of charred or black -made parts of meat.
• Polycyclic aromatic hydrocarbons (PAHs) Form when grease and juices of muscle meat drip on hot surfaces or flames during grilling. The burning fat or juice produces smoke with PAHs, who then stick to the meat while it boils. PAHs can also form during processes such as smoking meat.

HCAS and PAHs are mutagenic. This means that they can cause changes in DNA that can lead to cancer (1).

Is grilling meat unhealthy? This is what science says

Studies have shown that high doses can cause HCAs and PAHs cancer in animals (1). But 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 PAHs of cooked meat and cancer in people because so many factors are involved (1). Plus, PAHs come from other environmental sources, not just food (1).

Yet some observational human studies suggest that eating a lot of well-done, baked or barbecued meat can increase the risk of colorectal, pancreatic and prostate cancer (1).

In general, we still need more research to fully understand how HCAs and PAHs influence our health. But one thing is clear-cooked meat at high temperatures can create this harmful, carcinogenic chemicals (1).

The use of healthy grill practices is therefore a smart way to grill your back garden a safer activity.

How to grill meat in a healthier way

At the moment there are no clear guidelines for how much grilled meat consumption is safe (1).

But that doesn’t mean you have to stop enjoying grilled meat. By adjusting your habits, you can considerably reduce your exposure to those unhealthy connections (1” 2).

Here is how you can grill healthier:

1. Choose lean pieces of meat

The American Institute for Cancer Research (AICR) recommends being aware of the meat you choose, not just how you grill it (2):

• Limit red meat Such as beef, pork and lamb. High intake is linked to an increased risk of colorectal cancer. Choose slimmer cuts like and when you eat red meat.
• Avoid or minimize processed meat Such as hot dogs and sausages. Even eating small quantities increases the risk of colorectal cancer. Reserve these for special occasions.
• Choose slimmer meat Such as chicken fillet, low -fat turkey burgers, fish and seafood usually.

Leerder meat offers extra benefits for healthier grilling. They usually cook faster and create fewer drops, so they generate less smoke and paks during cooking (3).

If you surrender to Fattier Meats, cut the excess fat and remove a skin for cooking. This helps to reduce some drops and PAHs (4).

2. Marinate your meat

Marinating meat it means in a tasteful liquid sauce (a marinade) before cooking (4). But it’s not just about taste – it’s also a great way to reduce harmful HCAs.

Marining is even more effective in preventing HCA formation than just lowering the boiling temperature (2). This makes it an essential step for healthy grilling.

Studies suggest that Marinades can reduce the HCA formation by a maximum of 90% (5” 6).

Here is how you can marinate meat as a professional before you grill:

• Use sour marinades: Combine an acid ingredient such as vinegar or citrus juice with olive oilHerbs and herbs. The acid changes the pH of the meat, which helps to reduce the formation of harmful HCAs and PAHs (2).
• Add antioxidanthrich herbs and herbs: Antioxidants in herbs and herbs such as rosemary, garlic and turmeric can help prevent HCAs from forming (4).
• Marinate at least 30 minutes: Have meat, poultry or fish marinate for at least 30 minutes can considerably reduce the production of HCAs (4).
• Avoid sugar -like marinades: Skip marinades with sugar or honey. They burn easily and can lead to more charged, which increases the creation of harmful connections (3” 4).

3. Turn around often and avoid cooking

Leave meat on a high heat source without flipping often, can increase the formation of HCAs (7). It can also cause more fat and juice to drip from the meat and in the grill, which raises PAHs by smoke and flare-ups (3).

Too cooked is another important factor in the formation of HCAs, which have a lot of good food (8).

To minimize these risks, ensure:

• Check your grill on the foot (or share grill tasks, so that it is always present).
• Turn your meat more often to prevent combustion and reduce dripping.
• Make sure the meat is completely cooked but not exaggerated.

And make sure you remove the charred or black -made portions before serving (1).

4. Use a barrier or indirect heat

The use of a barrier or indirect heat during grilling can also help reduce the level of harmful connections in your meat (7).  

Here is how you can put it into practice:

• Food At least six centimeters from the heat source To minimize direct exposure to flames or hot metal surfaces (3” 7).
• Grill salmon or other food on cedar planks with holes for a protective barrier ((3). This allows heat to continue without direct contact.
• Use indirect heat through Move the KOORCOOT aside and place food in the middle of the grill (2). Boil the meat on a propane grill on the side of the flames instead of immediately over it.

Try to prevent aluminum foil from being used. It can lit aluminum in food, especially with the addition of acid and herbs of your marinade (9).

5. Limit the cooking time and temperature

Killing the grill time and avoiding high temperatures can help reduce the amount of HCAs and PAHs in your food ((3” 7).

Here are some tips to help you limit the cooking time and temperature while grilling:

• Defrost meat meat in the fridge before you grill it to prevent longer cooking times with frozen cuts (3).
• Occurring meat a bit in the microwave also reduces the cooking time on the grill (2). But make sure you immediately grill partially boiled meat to guarantee food safety (2).
• Smaller portions such as Kebabs cook faster, reducing contact with high heat (3).
• Lower heat reduces HCAs, PAHs, burning and cooling while the meat remains juicy (2).

But how can you ensure that your meat is cooked safely without trusting 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 off the grill.

6. Add grilled fruit and vegetables to the mix

By adding more fruit and vegetables, you can balance your plate and reduce the overall meat intake.

Moreover, grilling fruit and vegetables does not produce HCAs, making them a safer, tasteful and nutritious option for cooking outs (4).

They are also full of fiber, micronutrientsand plant connections called phytochemicals that are associated with a reduced risk of certain cancers (4).

But you still have to prevent them from being bought because PAHs can be found in other charred foods (7).

What ideas needed? Here are some great products to try the grill:

• Fruit: Pineapple, peaches, mangos, plums, apples, pears, watermelon
• Vegetables: Asparagus, pepper, corn, eggplant, onions, tomatoes, zucchini

When it comes to fruit, you can skewers for kabobs or grill slices on a cedar plank for a sweet and smoky taste.

Try to throw them for vegetables with olive oil, chopped garlic and your favorite herbs, and then grill them in a basket for easy handling.

The Bottom Line

Grilling meat does cause the creation of some harmful connections (1). But with the right techniques, grilled meat can still be a healthy option, rich in proteins, vitamins and minerals (10).

By choosing lean meat, marinating them, cooling them and using moderate heat, you can enjoy the taste of grilled proteins while minimizing potential health risks.

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

Post What you need to know about the health risks (and benefits) of grilled meat first appeared on Myfitnesspal blog.

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