Grilled meat is a favorite dish for many people. While some enjoy the strong flavor of spices and marinate the meat for a long time before grilling, others prefer not to marinate it and enjoy the original taste of fresh meat. So, when considering the health benefits of marinating meat before grilling, what should we take into account?
Should you marinate meat before grilling?
Grilling meat at high temperatures can produce two cancer-causing compounds, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs are formed from the reaction between animal protein and heat, while PAHs are formed when fat drips onto the fire and the smoke sticks to the food, which can be carcinogenic.
To minimize the risk of cancer caused by grilled food, consumers need to find ways to limit the intake of HCAs in their bodies.
According to the advice of Dr. Nguyen Trong Hung (National Institute of Nutrition) on VnExpress, marinating meat before grilling is an effective way to reduce the cancer-causing compounds produced during the grilling process, in addition to enhancing the flavor of the dish. The reason is that the thin marinade layer covering the meat will reduce the amount of fat dripping and being burnt.
Should you marinate meat before grilling? Marinating meat before grilling is an effective way to reduce cancer-causing compounds. (Image: Tariqhalalmeats)
According to a study published in 2008, some cancer-causing compounds can be reduced by almost 90% by marinating the meat before grilling.
According to Dr. J. Scott Smith, Head of the Postgraduate Food Science Program at Kansas State University, the reaction leading to the formation of HCAs only occurs on the first 3-4mm of the meat surface. Sauces containing antioxidants can significantly inhibit these reactions. Antioxidants are abundant in berries, lemon juice, orange juice, and many other spices that can be used as alternative sauces.
Marinades made from herbs belonging to the mint family such as thyme, dill, basil, and oregano are considered the best choice because they are rich in antioxidants.
However, Dr. Misagh Karimi, an oncology specialist in California, USA, stated that although marinating the meat does not completely reduce all cancer risks, marinating the meat for 30 minutes before grilling can reduce the risk of cancer formation. Scientists are conducting further research to determine to what extent the antioxidants in the marinade can reduce harmful compounds.
It is important to note that the ingredients in the marinade should be of plant origin and should not contain any fat. For minced meat, adding a little flour can prevent the formation of harmful substances.
Tips to reduce harmful compounds when grilling meat
Grilling meat is simple, but to achieve delicious results and minimize the generation of harmful substances during the grilling process, you need some tips.
There are some helpful tips to reduce cancer-causing compounds when grilling meat. (Image: Flickr)
Avoid using aluminum grills
Absolutely do not use aluminum grills for grilling food because the reaction between acid and aluminum during grilling will generate harmful substances.
When grilling food, choose grills made of high-temperature resistant ceramics and stainless steel. After grilling, scrape off the remaining burnt food on the grill to remove any remaining carcinogens.
Grill meat with vegetables
This is a tip to effectively reduce cancer-causing compounds when grilling meat. Grilling fruits and vegetables does not produce PAHs and HCAs. In addition, the antioxidants in vegetables will have a preventive effect when eating them with meat, helping to prevent cancer.
Some vegetables that can be grilled with meat include tomatoes, onions, bell peppers, cucumbers, green beans, and eggplants.
Limit grilling fatty meat
One way to minimize the harmful effects of grilled food is to choose lean meats or remove excess fat before grilling to limit the formation of carcinogens. Choose seafood as it is low in calories, low in fat, and cooks quickly, which is good for your health.
Lean cuts of meat will limit the consumption of saturated fats, preventing the reaction of fat with smoke to form harmful PAHs.
Reduce grilling time
Grilling meat for too long is also a reason for the formation of cancer-causing compounds as the meat comes into contact with smoke and fire for a long period. Researchers have found that rotating food in the microwave before grilling can eliminate 90% of HCAs.
Grilling time can be reduced by cutting the food into small pieces or pre-cooking it in a stove or microwave before grilling. Grill the food at a low or moderate temperature to reduce smoke, flip the grilled items regularly to ensure even cooking and avoid over-charring on one side.
According to VTC news
- Avoid using aluminum grills as the reaction between acid and aluminum can generate harmful substances.
- Choose grills made of high-temperature-resistant ceramics and stainless steel.
- Grill meat with vegetables as grilling produce doesn’t produce PAHs and HCAs, and the antioxidants in vegetables provide additional protection.
- Limit grilling fatty meats, and opt for lean cuts or remove excess fat before grilling to reduce the formation of carcinogens.
- Reduce grilling time by cutting food into smaller pieces or pre-cooking in the oven or microwave.
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