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How To Grill Up Less Cancer

Tuesday 5 September 2017

I have a tip for you — especially if you love your meat fresh off the grill and plan to fire it up with the family…

Even before the World Health Organization came out with news that red meat has been classified as a ‘probable carcinogen,’ researchers found evidence that cooking meat at high temperatures, like on a grill, produced carcinogens known as polycyclic aromatic hydrocarbons (PAHs). PAHs are linked to colorectal cancer, and they’re also found in cigarette smoke and car exhaust.

But researchers at Ohio State University have come up with an easy method to keep the great taste without the cancer: The secret is to first marinade the meat with beer before it goes on the grill.

When the scientists grilled meat that had been soaked in beer, they found that the preparation cut the formation of eight PAHs by about 50 percent. In the test, dark beer worked the best.

Want to reduce your risk further? Follow these tips for the perfect cookout…

1. Add these spices to your marinade
You can further decrease threats from HCAs by adding a few choice spices to your beer marinade including:

Cloves
Rosemary
Ginger
Paprika
Oregano
Cinnamon
Black pepper
Garlic powder
However there are other dangers that beer and spices may not help. They’re known as advanced glycation end products (AGEs).

In grilled meat, AGEs are found in the browned areas of well-done meat, which are formed when a sugar molecule combines with fats or other compounds in the high heat. About 10 percent of the AGES in your food are absorbed into your body and can stay there for a very long time.

2. Cut-down on your risk from the AGEs
AGEs lead to increased oxidative damage, cellular degeneration and chronic inflammation in our cells — the trifecta which drives aging and age-related diseases, like cancer.

A review of 30 epidemiological studies found that 80 percent of them showed a link between eating well-done meat and cancer.

A separate study also found a link between charred meat and pancreatic cancer, with those eating the most very well done meat at a 70 percent increased risk compared to those who ate the least.

You can cut-down on your risk from the AGEs in well-done meat by avoiding charring your food. Also avoid grilling meats that are considered the worst offenders, like these…

3. Avoid processed meats3. Avoid processed meatsProcessed meats like hot dogs and bratwurst are the worst offenders.
Just eating 50 grams of processed meat daily increases your risk of colon cancer by a whopping 18 percent. If you’re eating a hot dog or BLT (with four strips of bacon) every day, this statistic applies to you. And in other studies, processed meat has been linked to an increased risk of an early death from all causes.
So, what is it exactly that makes processed meat so bad for you?
The answer is nitrates. Now, many foods contain natural nitrates, like spinach, beets, celery, parsley, green beans and carrots. These nitrates can be beneficial to your health. They can even improve your muscle strength and stamina.
But processed meat contains an added chemical nitrate called sodium nitrite. Once you put this chemical nitrate in your body, it turns into N-nitroso compounds, which have been linked to cancer. Cooking processed meat at high temperatures — especially when you’re barbecuing or grilling — can also increase the levels of these cancer-causing N-nitroso compounds in your meat.
What meat should you throw on your grill? Clearly processed meats are bad news (like all processed food is) so steer clear of those. But there are a few other tricks to healthy red meat consumption…

4. Choose your meat wisely
If you feel like you have no control over what harmful ingredients are hiding in your meat, you should know that there are a few best practices you can follow to reduce your exposure to these dangerous carcinogens:

Choosing your meat wisely. Raw, unprocessed meat is filled with persistent organic pollutants (POPs) like arsenic, cadmium, mercury, lead, dioxins, pesticides and many others. It even contains polychlorinated biphenyls (PCBs), which are considered one of the most dangerous environmental pollutants when it comes to human health.

But animals raised in areas with clean air and pastures contain very little environmental pollutants. So go for grass-fed or pasture-raised meat whenever you can. Also, since environmental pollutants are primarily stored in an animal’s fat, choosing less fatty cuts of meat is definitely a good idea.

And once you’ve chosen a lean, grass-fed cut of meat, you also have to make sure you cook it right. Researchers found that cooking methods that release fat from red meat (like roasting, broiling or grilling) reduce the concentration of pollutants found in the meat… which makes perfect sense since fat is where the environmental pollutants are stored. Just remember not to char it or AGEs will form.

If you follow these guidelines you may not have to give up red meat cold turkey after all. Because, despite all the bad press, meat does actually have some nutritional merits. It’s one of the best sources of protein, amino acids, vitamin B12 and iron. But regardless of how much meat you choose to eat, always make sure you’re getting enough fresh fruit and vegetables, which are the true foundation of any healthy diet.

source: Easyhealthoptions

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