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

If you are looking for lean protein, then the fish or chicken breast is an attractive choice. But is the meat unhealthy?

You may have heard that meat barbecue can raise the risk of cancer. Many people wonder whether it is safe to enjoy these summer rituals.

While there are potential risks, grilled meat should not start from the table.

By understanding the causes of these risks and how healthier grill, you can enjoy your grilled preferences this summer.

Why do people worry about grilled meat?

Health concerns associated with grilled meat are mainly from two compounds that are formed during high cooking (1):

• Homogeneous Amines (HCAS) They are created when proteins, sugars and materials interact in meat at high fire. It is especially high in charred or black parts of meat.
• PAHS aromatic hydrocarbons (PAHS) When fat and juices are purified from muscle meat on hot surfaces or fire during barbecue. Burnous fats or juice produce Pahs, then stick to meat while cooking. Pahs can also be formed during processes such as meat smoking.

HCAS and Pahs are mutations. This means that it can cause DNA changes that may lead to cancer (1).

Is the meat grill unhealthy? This is what science says

Studies have shown that high doses of HCAS and Pahs can cause cancer in animals (1). But the quantities used in these studies were much higher than what people usually consume through barbecue (1).

It is difficult to determine the presence of a clear link between exposure to HCAS and Pahs of cooked meat and cancer in humans because there are many factors concerned (1). In addition, Pahs comes from other environmental sources, not just food (1).

However, some monitoring human studies indicate that eating a lot of good, fried or grilled meat may raise the risk of colon, rectum, pancreas and prostate (1).

In general, we still need more research to understand how HCAS and Pahs affect our health. But there is one clear thing-the meat can be created at high temperatures, these harmful chemicals that cause cancer (1).

So, adopting healthy barbecue practices is a smart way to make your backyard roast a safer activity.

How to barbed meat in a more healthy way

Currently, there are no clear guidelines about the amount of safe meat consumption (1).

But this does not mean that you need to stop enjoying the grilled meat completely. By changing your habits, you can reduce your exposure to these unhealthy compounds (1and 2).

Here’s how to make a healthier grill:

1. Choose lean meat pieces

The American Institute for Cancer Research (AICR) is advised to take into account the meat you choose, and not only how they distort them (2):

• Reducing red meat Like beef, pork and pregnancy. High intake is associated with an increase in the risk of colon and rectal cancer. Choose smaller discounts if you eat and when you eat red meat.
• Avoid or reduce processed meat Like hot dogs and sausages. Even small quantities increases the risk of colon and rectal cancer. Book these for special occasions.
• Choose smaller meat Like chicken breast, lean turkey, fish, and seafood often.

Microcredit meat offers additional benefits for the most healthy barbecue. They usually cook faster and create fewer fats, so they generate less smoke and pahs while cooking (3).

If you indulge in luxurious meat, cut excess fat and remove any skin before cooking. This helps reduce some PAHINGS and Pahs (4).

2.

Pre -meat means soaking it in a delicious liquid sauce (salty water) before cooking (4). But it’s not only about flavor – it’s also a great way to reduce harmful HCAS.

In fact, the installation is more effective in preventing HCA formation from just lowering the cooking temperature (2). This makes it an essential step for healthy barbecue.

Studies indicate that pickles can reduce the composition of HCA by up to 90 % (5and 6).

Here is how to reduce meat like a professional before barbecue:

• Using acid pickles: Combine acid component such as vinegar or citrus juice with olive oilHerbs and spices. The acid changes the pH of meat, which helps reduce the composition of HCAS and harmful PAHS (2).
• Add herbs and spices rich in antioxidants: Antioxidants in herbs and spices such as rosemary, garlic and turmeric may help prevent HCAS from forming (4).
• Soak for at least 30 minutes: Leaving meat, poultry, or fish decreases for a period of at least 30 minutes, can significantly reduce the production of HCAS (4).
• Avoid sugary pickles: Skip the pickles with sugar or honey. They burn easily and can lead to more examination, which increases the creation of harmful vehicles (3and 4).

3. The face is frequently and avoid overflow

Leave the meat on a high temperature without stirring frequently, it can increase the composition of HCAS (7). It can also cause more fat and juice from meat and grill, which increases Pahs of smoke and glow (3).

Exaggerated meat is another major factor in HCAS composition, which is especially high in meat that aims well (8).

To reduce these risks, make sure:

• Watch your grill closely (or share the duties of the grill so that it is always present).
• Stir the meat often to prevent burning and reduce capture.
• Ensure that the meat is completely cooked but not exaggerated.

Be sure to remove any charred or black parts before serving (1).

4. Use an indirect barrier or heat

Using an indirect barrier or heat during barbecue, it can also help reduce the level of harmful compounds that are formed in meat (7).  

Here is how you can put it into effect:

• Keep food At least six inches from the heat source To reduce direct exposure to fire or hot metal surfaces (3and 7).
• Salmon grill or other foods on rice boards With holes for a preventive barrier ((3). This allows heat to pass without direct contact.
• Using indirect heat by Move coal to the side And put food in the middle of the grill (2). On the boban grill, cook meat on the side of the fire instead.

Try to avoid using aluminum chips. Aluminum can be spoiled into food, especially with the addition of acid and spices from salt water (9).

5. Reducing cooking time and temperature

Reducing the grill time and avoiding high temperatures can help reduce the amount of HCAS and Pahs in your food ((3and 7).

Here are some tips to help you reduce the cooking time and temperature at barbecue:

• Meat melting in the refrigerator before barbecue to avoid longer cooking times with frozen pieces (3).
• Also, pre -meat in the microwave also reduces the time of cooking on the grill (2). But make sure that the meat is partially cooked immediately to ensure food safety (2).
• Smaller parts like kebab cook faster, which reduces high temperature contact (3).
• Less heat reduces HCAS, PAHS, Burning, Tikkin while keeping juicy meat (2).

But how can you make sure to cook the meat safely without relying on longer cooking times and high temperatures? Use the meat thermometer!

Various types of meat have a recommended internal cooking temperatures. So, be sure to know the temperature that the meat should reach before removing it from the grill.

6. Add grilled fruits and vegetables to the mixture

Adding more fruits and vegetables can help balance the plate and reduce meat eating in general.

In addition, the HCA fruits and vegetables do not produce, making them a safer, delicious and cooking option (4).

They are full of fiber, Micro nutrientsPlant compounds are called vegetable chemicals that have been associated with a low risk of developing a specific cancer (4).

However, you still have to avoid their leaders, as Pahs can be found in other charred foods (7).

Do you need some ideas? Here are some wonderful products options to try on the grill:

• Fruits: Pineapple, peach, mango, peach, apple, pear, watermelon
• Vegetables: Asparagus, sweet pepper, corn, eggplant, onions, tomatoes, zucchini

When it comes to fruits, you can move them in Kabobs or sliced ​​grill on the rice board for a sweet flavor and smoke.

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

The bottom line

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

By choosing lean meat, linking them, avoiding installation, and using moderate heat, you can taste grilled proteins while reducing possible health risks.

Do not forget to revolve around your meal with vibrant and anti -oxidant grilled fruits and vegetables.

Pamphlet What you need to know about the health risks (and the benefits) of grilled meat First appear on MyfitnessPal Blog.

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