Grilled meat is a favorite dish for many people. While some prefer the bold flavors of spices and marinate the meat for a long time before grilling, others do not marinate the meat to enjoy its original freshness. So what is the health impact?
Should meat be marinated before grilling?
Grilling meat at high temperatures can produce two cancer-causing substances, heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs are formed from the reaction between animal protein and heat, while PAHs are produced when fat drips onto the flame and the smoke adheres to the food, which can cause cancer.
To minimize the risk of cancer from eating grilled food, users should find ways to limit the intake of HCAs into the body.
According to the advice of Dr. Nguyen Trong Hung (National Institute of Nutrition) on VnExpress, marinating the meat before grilling is an effective way to reduce the production of cancer-causing substances during the grilling process, in addition to enhancing the taste of the food. The reason is that the thin marinade layer covering the meat surface reduces the amount of fat dripping and burning.
Should meat be marinated before grilling? Marinating the meat before grilling is an effective way to reduce cancer-causing substances. (Photo: 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, Program Director of Postgraduate Program in Food Science at Kansas State University, USA, the reaction leading to the formation of HCAs only occurs on the first 3-4mm of the meat surface. Sauce containing antioxidant ingredients can significantly inhibit these reactions. Antioxidants can be found in berries, lemon juice, oranges, and various spices that can be used as alternative sauces.
Sauces made from herbs in the mint family such as thyme, parsley, basil, and oregano are considered the best choice because they are rich in antioxidants.
Meanwhile, Dr. Misagh Karimi, a cancer expert in California, USA, though marinating the meat before grilling does not reduce all cancer risks, marinating the meat for 30 minutes before grilling can reduce the risk of cancer-causing substances. Scientists are further studying how antioxidants in marinades reduce harmful compounds.
Note that the ingredients in the marinade should be plant-based and free of fats. For minced meat, a little flour should be added to prevent the formation of harmful substances.
Tips to reduce harmful substances when grilling meat
Grilling meat is simple, but to make it delicious and minimize the harmful components that arise during the grilling process, you need some tips.
There are some tips to reduce cancer-causing substances when grilling meat. (Photo: Flickr)
Avoid using aluminum grills
Absolutely do not use aluminum grills for grilling food, as the reaction between acid and aluminum during grilling can produce toxic substances.
When grilling food, choose heat-resistant ceramic or stainless steel grills. After grilling, scrape off the burnt food residue on the grill to remove any remaining cancer-causing substances.
Grill meat with vegetables
This is an effective tip to reduce cancer-causing substances when grilling meat. Grilled fruits and vegetables do not produce PAHs and HCAs. In addition, the antioxidants in vegetables will have a beneficial effect when eaten with meat, helping to prevent cancer.
Some vegetables that can be grilled with meat are tomatoes, onions, bell peppers, cucumbers, corn, eggplants, etc.
Limit grilling fatty meat
One can reduce the harmful effects of grilled food by choosing lean meat with less fat or removing excess fat before grilling to limit the generation of cancer-causing substances. Choose fish as this food has low calories, low fat, and quick cooking time, which is good for health.
In addition, leaner meat will limit the intake of saturated fat, prevent the reaction of fat with smoke to form harmful PAHs.
Shorten grilling time
Grilling meat for too long is also a cause of cancer-causing substances because the meat is exposed to smoke and fire for a long time. Researchers have found that microwaving the meat before grilling can eliminate 90% of HCAs.
Grilling time can be reduced by cutting the meat into small pieces or pre-processing with a stove or microwave before grilling. Grill the food at low or medium heat to reduce smoke, flip the grilled items regularly to evenly cook the meat and avoid excessive charring on one side.
According to VTC news
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