What You Need to Know About the Health Risks (and Benefits) of Grilled Meat

If you are looking for lean proteins, roasting fish or chicken breast is an attractive option. But is it unhealthy grill meat?

You may have heard that grill meat can increase cancer risk. Many people wonder if it is safe to enjoy this summer ritual.

While there are potential risks, grill meat does not have to leave the table.

Understanding what causes these risks and how to roast healthier, you can enjoy your grid favorites this summer.

Why people care about grilled meat

Health concerns linked to grilled meat come mainly from two compounds that form cooking of doors (1):

• Heterocyclic amines (HCA) They are created when proteins, sugars and substances in the meat react over high heat. They are especially high in parts of Charled or Blacked meat.
• Polycyclic aromatic hydrocarbons (HAP) Shape when fat and juices of muscle meats drip on hot surfaces or flames while they are roasted. Fat or flame juice produces smoke that contains HAP, which adheres to the flesh while cooking. HAP can also form duration processes such as smoking meats.

HCA and HAP are mutagenic. That means that they can cause changes in DNA that can lead to cancer (1).

Is the roast meat not healthy? This is what science says

Studies have shown that high doses of HC and HAP can cause cancer in animals (1). But the amounts used in thesis studies were much higher than people would consume through the grill (1).

It is difficult to determine a clear link between exposure to HCA and HAP of cooked meats and human cancer because there are many factors involved (1). In addition, HAP comes from other environmental sources, not just food (1).

Even so, some studies in observational humans suggest that eating many well -made meats, fried or the grill can increase the risk of colorectal, pancreatic and prostate cans (1).

In general, we still need more research to completely understand how HCA and HAP affect our health. But clear cooking meat at high temperatures can create harmful chemical thesis that causes cancer (1).

Therefore, adopting healthy grill practices is an intelligent way to make your grill in the backyard a safer activity.

How to roast meat in a healthier way

At this time, there are no clear guidelines on how much grilled meat consumption is safe (1).

But that does not mean that I should stop enjoying grill meat completely. By adjusting your habits, you can greatly reduce your exposure to those unhealthy compounds (1, 2).

Here is how healthy grill roasts:

1. Choose Magi Cortes of Meat

The advice of the American Institute for Cancer Research (AICR) is aware of the meat you choose, not only how the handle (2):

• Limit red meat As beef, pork and lamb. The high intake is related to a higher risk of colorectal cancer. Choose thinner cuts if you eat red meat.
• Avoid or minimize processed meats Like hot dogs and sausages. Eating small amounts increases the risk of colorectal cancer. Reserve thesis for special occasions.
• Opt for thinner meats As chicken breast, lean turkey burgers, fish and shellfish more frequently.

The thinnest meats offer additional benefits for the healthiest grill. Usually, they cook faster and create less drops of fat, so they generate less smoke and coast while cooking (3).

If delivered to the fattest meats, cut the excess fat and remove any skin before cooking. This helps reduce some of the drops and HAP (4).

2. Marina your flesh

Marinating the meat means soaking it in a tasty liquid sauce (a marinade) before cooking (4). But it is not just flavor, it is also an excellent way to reduce harness HCA.

In fact, marination is more effective in preventing HCA formation than simply reducing cooking temperature (2). This makes it an essential step for the healthy grill.

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

Here we show you how to marinate the meat as a professional before roasting:

• Use acid marinates: Combine an acidic ingredient such as vinegar or citrus juice with olive oil, herbs and spices. The acid changes the pH of the meat, which helps reduce the formation of harmful HCA and HAP (2).
• Add herbs and spices rich in antioxidants: Antioxidants in herbs and spices such as rosemary, garlic and turmeric can help HCAs form (4).
• Marinate for at least 30 minutes: Let the meat, poultry or fish are marine for a minimum of 30 minutes can largely reduce the production of HCA (4).
• Avoid sugary marinates: Salta marinates with sugar or honey. They burn easily and can lead to more carbonization, increasing the creation of harmful compounds (3, 4).

3. Turn frequently and avoid cooking too much

Leaving meat in a high heat source without turning it can often increase HCA formation (7). It can also make more and juice leave the flesh and are on the grill, increasing the HAP of smoke and shoots (3).

Excessive cooking meat is another important factor in HCA formation, which are particularly rich in well -made meats (8).

To minimize thesis risks, make sure:

• Monitor your grill closely (or share the tasks of the grill so that you have always attended).
• Turn your meat more frequently to avoid burning and reduce dripping.
• Make sure the meat is completely cooked but not exaggerated.

And be sure to eliminate portions letters or blackened before serving (1).

4. Use an indirect barrier or heat

Using an indirect barrier or heat while the grill can also help reduce the level of harmful compounds that are formed in their flesh (7).

This is how you can put it into practice:

• Keep food At least six inches from the heat source To minimize direct exposure to flames or hot metal surfaces (3, 7).
• Grill salmon or other foods on cedar planks With holes for a protective barrier (3). This lets heat without direct contact.
• Use indirect heat by Move carbon And placing food in the center of the grill (2). On a propane grill, cook the meat on one side of the flames instead of directly on them.

Try to avoid using aluminum foil. It can filter aluminum into food, especially with the addition of acid and spices of her marinade (9).

5. Limit cooking time and temperature

Reducing the grill time and avoiding high temperatures can help reduce the amount of HCA and HAP that is formed in your food (3, 7).

Here are some tips to help you limit the time and cooking temperature by roasting:

• Disadienda meat in the refrigerator before roasting to avoid longer cooking times with frozen cuts (3).
• Previous cooking meat in the microwave also reduces cooking time in the grill (2). But be sure to roast partial cooked meat immediately to guarantee food safety (2).
• Smaller portions such as kebabs cook faster, reducing contact with high fire (3).
• The lowest heat reduces HC, HAP, ardor and carbonization while keeping juicy meat (2).

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

The different types of meat have different recommended internal cooking temperatures. Therefore, be sure to know what temperature your meat should be removed.

6. Add fruits and grilled vegetables to the mixture

Adding more fruits and vegetables can help balance your dish and reduce the general intake of meat.

In addition, the fruits and vegetables of the grill do not produce HCA, which makes them a safer, tasty and nutritious option for cooking (4).

They are also full of fiber, micronutrients and plant compounds called phytochemicals that have a leg associated with a reduced risk of certain cancers (4).

But, it must still avoid carbonizing them, since HAP can be found in other carbonized foods (7).

Do you need some ideas? Here are some excellent product options to test the grill:

• Fruit: Pineapple, peaches, mangoes, plums, apple, pears, watermelon
• Vegetables: Asparagus, peppers, corn, egg plant, onions, tomatoes, zucchini

When it comes to fruit, you can skew them for kabobs or grill slices in a cedar table for a sweet and smoked taste.

For vegetables, try to throw them with oil, chopped garlic and their favorite condiments, then handle in a basket for easy handling.

The final result

Grill meat causes the creation of some harmful compounds (1). But with the correct techniques, grilled meat can still be a healthy option, rich in proteins, vitamins and minerals (10).

When choosing lean meats, marining them, avoiding carbonization and using moderate heat, you can save the taste of grilled proteins while minimizing potential health risks.

Do not forget around your food with fruits and vibrant grilled vegetables full of antioxidants for a balanced summer dish.

The publication of what you need to know about the risks (and benefits) for the health of grilled meat appeared first in the MyfitnessPal blog.

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