High-temperature grilling can produce harmful compounds called heterocyclic amines (HCAs). These compounds can adhere to the surface of meat and increase the risk of cancer.
Meats that are high in fat, such as beef, chicken, and fish, have the highest risk. HCAs are typically formed during the high-temperature cooking of protein-rich foods, such as grilling, frying, and boiling.
However, that doesn’t mean we have to give up on delicious and tempting grilled dishes.
To minimize the risk of developing cancer from grilled foods, you must find ways to limit the intake of HCAs into the body. Taking steps to reduce the carcinogenic effects of grilling meat, as well as eating in moderation, can help mitigate the negative impact on health.
Tips to reduce cancer-causing substances when grilling meat
Avoid aluminum grills
Absolutely do not use aluminum grills for grilling food, as the reaction between acid and aluminum during grilling can produce harmful substances.
When grilling food, choose grills made of high-temperature-resistant ceramic and stainless steel. After grilling, scrape off any burnt food residue on the grill to remove any remaining carcinogenic substances.
You need to know the tips for reducing cancer-causing substances when grilling meat.
Grill meat with vegetables
This is an effective method to reduce cancer-causing substances when grilling meat. Fruits and vegetables that are grilled do not produce polycyclic aromatic hydrocarbons (PAHs) and HCAs. Additionally, the antioxidant compounds in vegetables and fruits will have a preventive effect against cancer when consumed with meat.
Vegetables that can be grilled with meat include tomatoes, onions, bell peppers, cucumbers, corn, and eggplant.
Limit grilling fatty meats
The impact of grilled dishes can be reduced by selecting lean meats or trimming off excess fat before grilling to minimize the formation of cancer-causing substances. Choose fish as this food item is low in calories, low in fat, and quick to cook, which is good for health.
Fatty cuts of meat will limit consumption of saturated fat, preventing the reaction of fat with smoke, resulting in the formation of harmful PAH chemicals.
Marinate the food before grilling
Marinating grilled meat is a very important step in making the dish more flavorful and savory. Use a separate marinade for grilled foods, as the marinade will limit the fat from the food from dripping. The thicker the marinade, the more effective it is.
Spicy marinades can reduce the formation of HCAs. Seasonings such as parsley, garlic can reduce HCA levels by up to 60%. Sauces made from vinegar and lime have the effect of changing the acid concentration in the meat and preventing the generation of cancer-causing PAHs.
It is recommended to marinate the meat and let it rest for at least 30 minutes before grilling to reduce the formation of HCAs. Marination also acts as a barrier between the meat and the heat.
Reduce grilling time
Grilling meat for too long is also a cause of cancer-causing substances as the meat is exposed to smoke and fire for an extended period. Researchers have found that pre-cooking food in a microwave before grilling can eliminate 90% of HCAs.
Food can be grilled for a shorter time by cutting it into smaller pieces or pre-cooking it with a stove or microwave before grilling. Grill food at a low or medium heat to reduce smoke, and flip the grilled dishes regularly to ensure even cooking and avoid excessive charring on one side.
Limit alcohol consumption when eating grilled foods
When eating grilled dishes, people often enjoy drinking beer, wine, or carbonated beverages along with them. This combination seems to generate toxins in the body. Therefore, it is necessary to limit the consumption of such drinks to ensure health while enjoying grilled foods.
In addition, after completing the grilling process, before placing the food on the table, you should use a knife to trim off any burnt parts to preserve the flavor and ensure the healthiness of the dish.
By applying the tips above to reduce cancer-causing substances when grilling meat, you can ensure the safety of yourself and your family.
According to VTC.vn