Should meat be marinated before grilling?
Should you grill the original meat to make it more delicious or marinate it with spices before grilling to enhance the flavor of the meat? This is a question many people ask.
Grilled meat is a favorite dish of many people. While some people like the richness of spices and always marinate for a long time before grilling, others do not like to marinate because they want to enjoy the fresh, original taste of the meat. So what if we consider the health benefits and harms?
Should meat be marinated before grilling?
Grilling meat at high temperatures can create two carcinogens: heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH). HCAs are formed from the reaction between animal proteins and heat, while PAHs are created when fat flows down the fire, they follow the smoke and stick to food, potentially causing cancer.
To minimize the risk of cancer from eating grilled foods, users must find ways to limit the intake of HCAs into the body.
According to advice from Dr. Nguyen Trong Hung (National Institute of Nutrition) on VnExpress , marinating meat before grilling is considered an effective way to reduce carcinogens produced during grilling, in addition to enhancing flavor. taste for food. The reason is that the thin layer of fluid covering the meat will reduce the amount of fat that flows down and is burned.
Should meat be marinated before grilling? Marinating meat before grilling is considered an effective way to reduce carcinogens. (Photo: Tariqhalalmeats)
According to a study published in 2008, some carcinogens can be reduced by nearly 90% by marinating meat before grilling.
According to Dr. J. Scott Smith, Head of the Graduate 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. Sauces containing antioxidants can significantly inhibit these reactions. Antioxidants are found in berries, lemon juice, oranges, tangerines and many other spices that can be used to make sauces.
Marinades made from herbs in the mint family such as rosemary, thyme, basil and oregano are considered the best choice because they are rich in antioxidants.
As for Dr. Misagh Karimi, a cancer specialist in California, USA, although barbecue marinades do not reduce all cancer risks, marinating meat for 30 minutes before grilling can reduce the risk of developing cancer. carcinogen. Scientists are doing further research to know to what extent the antioxidant ingredients in the sauce reduce harmful compounds.
Note, the ingredients in the sauce should be of vegetable origin, preferably fat-free. For minced meat, add a little flour to prevent the generation of harmful substances.
Tips to reduce toxic substances when grilling meat
Grilling meat is simple, but to get a delicious finished product and minimize toxic ingredients arising during the grilling process, you need a secret.
There are some tips to help reduce carcinogens when grilling meat. (Photo: Flickr)
Do not use aluminum grills
Absolutely do not use aluminum grills to grill food because the reaction between acid and aluminum during grilling will create toxic substances.
When grilling food, you should choose griddles made of high heat-resistant ceramic and stainless steel. After grilling, it is necessary to scrape off any burnt food remaining on the grill to remove remaining carcinogens.
Grilled meat and vegetables
This is a tip to effectively reduce carcinogens when grilling meat. Grilled fruits and vegetables do not produce PAHs and HCAs. In addition, the antioxidants in vegetables will work when eaten with meat, helping to prevent cancer.
Vegetables that can be used to grill with meat are tomatoes, onions, bell peppers, cucumbers, okra, eggplant…
Limit grilling fatty meat
You can limit the harmful effects of grilled dishes by choosing lean, low-fat meat or filtering out fat before grilling to limit burning and the creation of carcinogens. Prioritize choosing fish because this food is low in calories, low in fat, cooks quickly, and is good for your health.
Lean cuts of meat will limit the consumption of saturated fat, preventing the reaction of fat with smoke to form harmful chemicals PAH.
Reduce baking time
Grilling meat for too long also causes the formation of carcinogens because the meat is exposed to smoke and fire for a long time. Researchers show that microwaving food before grilling can remove 90% of HCAs.
You can reduce the baking time of foods by cutting them into small pieces or pre-cooking them on the stove or microwave before baking. You should grill food at low or moderate temperatures to limit smoke. Turn the grilled dishes often to help the meat cook evenly and avoid scorching on one side.
