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Grilled Meat (Photo: gallery.bcentral) |
Enjoying grilled dishes is delightful, but many are concerned about the safety of these foods, often linked to various cancer diseases. Don’t worry; there are tips to enjoy these meals every week safely!
PHA and HCA Toxins
During grilling, fats from the food drip down onto the heat source (charcoal or electric heating elements), along with any oils used for basting, creating harmful PHA (polycyclic aromatic hydrocarbons) that can lead to cancer… PHA attaches to food through smoke.
Additionally, excessive heat can trigger a reaction between creatine and amino acids (found in meat protein), producing other harmful toxins, notably HCA (heterocyclic amines).
Fatty meats like beef, chicken, and fish carry the highest risks. HCA is typically produced when cooking high-protein meats at high temperatures, such as grilling, frying, or boiling…
However, this doesn’t mean you must completely avoid grilled foods; instead, focus on proper preparation and moderation in consumption.
Interesting Solutions
By implementing a few simple yet essential steps in preparing grilled foods, you can significantly reduce the formation of harmful cancer-causing components.
Marinades
In recent years, many scientists have suggested that marinades, besides enhancing flavor, play an important role in increasing the safety of grilled dishes.
Professor Mark G. Knize, from the Lawrence Livermore National Laboratory in California, asserts that if you marinate or coat food with sauce before grilling, it can reduce the risk of HCA formation by more than 95%.
Prof. Knize explains that a thick layer of liquid with specific components in the marinade will coat the food, reducing fat drippage, thereby significantly limiting toxin production. The thicker the sauce, the more effective it is.
An ideal marinade for grilling includes white vinegar, vegetable oil, minced onion, various herbs, garlic, pepper, and a bit of starch or cornstarch for texture, and it should be marinated for 20-30 minutes.
Grill Material
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Never use aluminum grill racks (Photo: TTO) |
The material of the grill rack is also very important.
Opt for grills made from high-temperature resistant glass, ceramics, or stainless steel.
Absolutely avoid using aluminum grills, as the reaction between acids and aluminum during grilling can create harmful substances.
Other Tips:
– Grill at low to moderate temperatures to reduce smoke.
– Regularly turn the grilled items to ensure even cooking and prevent burning on either side.
– Minimize grilling time by cutting ingredients into small, thin pieces or briefly steaming before grilling.
– Remove skin from chicken and excess fat from other meats before grilling. The safest option is to choose lean, fat-free foods.
– Reduce fat drippage onto the heat source by wrapping the grilled items in foil or using a grilling pan.
– When enjoying grilled foods, remove any burnt parts, as these contain the highest levels of toxins.
– Limit grilled foods to no more than 2 or 3 times a week.
