6 ways to reduce the harmful effects of grilled food

Follow these six tips to make grilling healthier.

Grilled meat is a favorite dish of many people, but research has shown that grilling meat at high temperatures can cause carcinogens heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

People who regularly eat grilled meat (including pan-fried, oven-baked or charcoal-grilled meat) are 60% more likely to develop pancreatic cancer. Longer grilling times can also increase the risk of stomach, lung and breast cancer.

But to say “goodbye” to grilled food is not easy for many people. So you can change direction, find ways to eat grilled food more safely.

1. Use a hot sauce

A 2008 study by scientists at the University of Bristol (UK) found that hot sauce can reduce the formation of HCAs, so don't be afraid to sprinkle red pepper on your grilled food when marinating. Some spices contain antioxidants that help eliminate HCAs during the grilling process.

Adding spices like thyme, garlic, etc. can reduce HCAs by up to 60% compared to not adding spices. And rosemary extract can reduce HCAs by up to 90% in some cases.

Therefore, add more spicy spices when marinating, both to stimulate the taste and make the grilled dish more attractive, and to help limit the negative effects of grilled food.

Adding more spicy seasoning when marinating not only stimulates the appetite, making the grilled dish more appealing, but also helps limit the negative effects of grilled food (Illustration photo)

2. Add wine when marinating

Another thing to note is that you should not forget to add wine to your grilled food marinade. We know that red wine is full of antioxidants, and this helps reduce the harmful effects of grilled food as mentioned above.

For that reason, it deserves a spot in your marinade. According to a study from the University of Porto in Portugal, marinating beef in red wine for six hours before grilling reduced the amount of carcinogens by 40% compared to unmarinated beef.

3. Turn off the stove

It may seem unrelated, but “turning off the stove” is also something you should keep in mind when you are trying to cut down on carcinogens. Studies have shown that higher temperatures lead to an increase in HCAs.

So try to grill your meat below 325 degrees F (about 168 degrees C), which is the temperature at which HCAs start to form. To make sure you always maintain the minimum grilling temperature, you should invest in an oven thermometer.

4. Microwave food before grilling

Microwave your meat for a minute or two on medium power before cooking. Studies have shown that microwaving meat for two minutes before grilling reduces HCAs by 90%. Just make sure the meat is less watery, because that’s where HCAs hide.

5. Grilled vegetable combination

Grilled vegetables are also a great option if you like grilled food because they still have that “grilled” flavor but without the carcinogens. Alternating between grilled meats and vegetables will help you cut down on HCAs.

6. Reduce meat marinating time

Although this may sound unrelated, marinating meat for a long time can reduce the rate.

According to AloBacsi.vn