You need to understand the health risks (and benefits) of barbecue

If you are looking for lean protein, grilled fish or chicken breast is an attractive option. But is barbecue unhealthy?

You may have heard that barbecue increases your risk of cancer. Many people wonder if this summer ritual is safe.

Despite the potential risks, barbecue doesn’t have to stand out.

By understanding what causes these risks and how to bake healthily, you can enjoy the grill this summer.

Why people worry about barbecue

Health problems related to barbecue mainly come from two compounds formed during high-temperature cooking (1):

• Heterocyclic amine (HCAS) Protein, sugar and meat substances are produced when reacting at high fire. They are particularly high in charred or darkened meat.
• Polycyclic aromatic hydrocarbons (PAHS) It forms when fat and juice in muscle flesh drop onto a hot surface or flame. Burning fat or juice creates smoke containing PAH that sticks to the meat while cooking. PAHS can also be formed during the process of smoking bean meat.

HCA and PAH are mutagenesis. This means they can lead to changes in DNA that can lead to cancer (1).

Is barbecue unhealthy? This is what science says

Studies have shown that high doses of HCA and PAH can cause cancer in animals (1). But the amount used in these studies is much higher than what people usually consume through barbecue (1).

It is difficult to determine a clear link between HCAS and PAH exposure in humans, as many factors are involved (1). In addition, PAH comes from other environmental sources, not only food (1).

Nevertheless, some observational human studies have shown that eating large amounts of, fried or grilled meat may increase the risk of colorectal, pancreatic, and prostate cancer (1).

Overall, we still need more research to fully understand how HCA and PAH affect our health. But one thing is obvious – cooking meat at high temperatures can produce these harmful, cancerous chemicals (1).

So adopting a healthy barbecue approach is a wise way to make your backyard barbecue safer activities.

How to barbecue meat in a healthier way

At present, there is no clear guideline that shows that the consumption of barbecue is safe (1).

But that doesn’t mean you need to enjoy the barbecue completely. By adjusting your habits, you can greatly reduce your exposure to those unhealthy compounds (1,,,,, 2).

Here’s how to get a healthier barbecue:

1. Choose lean meat

The American Cancer Institute (AICR) recommends paying attention to the meat you choose, not just the roasted ones (2):

• Limit red meat Like beef, pork and lamb. High intakes are associated with an increased risk of colorectal cancer. If you eat, please choose to lose weight Red meat.
• Avoid or minimize processed meat For example, hot dogs and sausages. Eating a small amount can increase the risk of colorectal cancer. Preserve special occasions.
• Choose lean meat Like chicken breasts, lean turkey burgers, fish and seafood.

Lean meat provides the growth that comes with healthier barbecue. They usually cook faster and produce fewer fat droplets, thus producing less smoke and PAH when cooking (3).

If you are addicted to fat meat, trim the excess fat and remove any skin before cooking. This helps reduce some drip and PAH (4).

2. Marinated meat

Marinating meat means soaking it in a delicious liquid sauce (marinated) before cooking (4). But this is not only about flavor, but also a great way to reduce harmful HCA.

In fact, pickling is more effective in preventing HCA formation than simply reducing the cooking temperature (2). This makes it an important step in a healthy barbecue.

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

Here’s how to marinate meat like a pro before grilling:

• Using acidic marinade: Add acidic ingredients such as vinegar or citrus juice to olive oilherbs and spices. Acid changes the pH of meat and helps reduce the formation of harmful HCA and PAH (2).
• Add herbs and spices rich in antioxidants: Antioxidants in herbs and spices, such as rosemary, garlic and turmeric, may help stop HCA formation (4).
• Marinate for at least 30 minutes: Let meat, poultry or fish marinate for at least 30 minutes greatly reduce HCA production (4).
• Avoid sugary marinades: Skip the marinade with sugar or honey. They are prone to burn and may cause more burning, thereby increasing the creation of harmful compounds (3,,,,, 4).

3. Flip frequently to avoid overcooking

Leaving meat on a high heat source without flipping often increases HCA formation (7). It may also cause more fat and juice to drip from the meat from the grill, thereby increasing the PAH of the smoke and smoke (3).

Overcooked meat is another major factor in the formation of HCA, and the meat of HCA is well-made (8).

To minimize these risks, make sure:

• Monitor your grill closely (or share the barbecue responsibilities so you can always attend).
• Flip the meat more frequently to prevent burning and reduce dripping.
• Make sure the meat is fully cooked, but don’t overcook it.

And make sure to remove any burnt or darkened parts before eating (1).

4. Use barriers or indirect heat

Using barriers or indirect calories while grilling can also help reduce the levels of harmful compounds formed in meat (7).  

You can put it into practice:

• Reserve food At least six inches from the heat source To minimize direct exposure to flame or hot metal surfaces (3,,,,, 7).
• Other foods on grilled salmon or cedar boards Holes with protective barrier ((3). This allows heat to pass through without direct contact.
• By indirect heat Move the charcoal aside and place the food in the center of the grill (2). On a propane grill, cook the meat to the side of the flame instead of directly on top of them.

Try to avoid using aluminum foil. It can dip aluminum into food, especially with acid and spices in your marinade (9).

5. Limit cooking time and temperature

Reducing barbecue time and avoiding high temperatures can help reduce the amount of HCA and PAH formed in food ((3,,,,, 7).

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

• Melt the meat in the refrigerator before grilling to avoid longer cooking times for freezing cuts (3).
• The meat slightly cooked in the microwave also reduces cooking time on the grill (2). But make sure to barbecue immediately to ensure food safety (2).
• Smaller parts, such as kebabs, cook faster, reduce contact with high heat (3).
• Reducing calories reduces HCA, PAH, burning and burning while keeping it juicy (2).

But how do you ensure that the 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 the temperature your meat should reach before removing it from the grill.

6. Add roasted fruits and vegetables to the mixture

Adding more fruits and vegetables can help balance the plate and reduce overall meat intake.

Additionally, barbecue fruits and vegetables do not produce HCA, making it a safer, tasty and nutritious option for cooking (4).

They are also packed with fibers, Micronutrientsand plant compounds called phytochemicals, are associated with reduced risk of certain cancers (4).

However, you should still avoid them as PAH can be found in other charred foods (7).

Need some ideas? Here are some great produce options to try on the grill:

• fruit: Pineapple, peach, mango, plum, apple, pear, watermelon
• vegetable: Asparagus, pepper, corn, eggplant, onion, tomatoes, zucchini

When it comes to fruit, you can skewer slices or grill slices on cedar boards for a sweet and smoky flavor.

For veggies, try throwing them away with olive oil, chopped garlic and your favorite seasoning and baking them in a basket for easy handling.

Bottom line

Barbecue does lead to the creation of some harmful compounds (1). But with the right technology, barbecue can still be a healthy choice, rich in protein, vitamins and minerals (10).

By choosing lean meats, marinating them, avoiding burning and using medium calories, you can taste the flavor of roasted protein while minimizing potential health risks.

Don’t forget to figure out your meals with roasted fruits and vegetables packaged with vibrant antioxidants to balance the summer.

Posts You need to understand the health risks (and benefits) of barbecue Appear first MyFitnessPal Blog.

Source link