Meat Grilling “Rules” to Follow
If you love a good barbeque (like I do), make sure you take the time to quickly read through the short article below from my long time friend and Nutrition
Specialist, Mike Geary.
There’s a danger Mike uncovers below that you NEED to know about grilling meat and it has nothing to do with pathogens like you might be thinking…
Mike shares the important details in the article below.
Eye opening stuff. Enjoy!
NEVER Grill Meat, Unless You Do This
Most people aren’t aware that when you cook meat (whether it’s grilled, broiled, or seared) there are carcinogenic compounds that can form called HCA’s (heterocyclic amines).
Now don’t panic…you ingest various carcinogens all the time, even with some vegetables. You can always protect yourself with more antioxidants.
Bonus Tip: When you cook meat in a water base as opposed to grilling, broiling, or searing, you eliminate the harmful HCAs. So for example, meats cooked in a soup, or meats cooked in a crock pot will not have the problem of the carcinogenic HCAs and is a healthier way to cook meat.
But let’s face it… grilled meat tastes awesome and there’s no way I’m giving up my grass-fed steak from the grill, or my grass-fed burgers!
That’s why it’s important to know that there’s a way you can use spices to both counteract, and also drastically reduce the carcinogens formed when you grill meat…
Here’s the secret to grilling healthier meat:
If you’re going to grill meats, marinating meats for at least several hours beforehand in liquid mixtures that contain rosemary and other herbs/spices can dramatically help to reduce HCA’s (heterocyclic amines), which are those carcinogenic compounds that can form when meats are grilled. It appears that the highly potent antioxidants in these herbs prevent HCA formation.
So using rosemary, thyme, garlic, oregano and other spices in a meat marinade before grilling meats can drastically reduce any carcinogens that normally would form on grilled meat and give you a healthier meal, that’s also very tasty!
The antioxidants in rosemary and thyme from a marinade were specifically cited in studies as being powerful inhibitors of HCA formation when grilling meats.
But it was also noted that other spices such as garlic, oregano, and others can help to prevent HCA formation as well, so I suggest using a variety, which tastes great anyway!
One more very important point about “how” you like your meat cooked:
Remember that the more well-done a meat is cooked, the higher concentration of carcinogenic HCA’s can form, so rare, medium-rare, or medium are healthier choices than well-done. I’ve never understood why anybody would want to ruin a good steak by burning it to oblivion anyway.
But hey, if you’re one of those folks who likes your steaks well-done, just remember that you’re eating a lot more carcinogens than a steak that’s cooked less, so make sure to load up on your antioxidants (specific spices, teas, berries, etc) to help combat those extra carcinogens.
Washing down your barbequed meal with a glass of unsweetened iced tea (rich in antioxidants) and also a good salad with lots of raw veggies can provide the antioxidants needed to counteract the effect of HCAs in your body from grilled meat.
By the way, even charring vegetables on the grill creates different carcinogens such as acrylamides, so don’t think that the negative effect of charring only applies to meats.
Hey, we all love a great barbeque, so no need to give that up just because of HCAs or acrylamides, but at least now you know how to counteract the effects of these in your body to protect yourself, and also how to use spices to drastically reduce the formation of HCAs on grilled meat!
Lastly, remember that you can use superfoods such as spices, herbs, fruits, veggies, and even some animal-based superfoods to fight against cancer development, reduce high blood pressure, prevent diabetes, prevent heart disease, and even BOOST your metabolism for a flatter stomach…
You can learn the best choices to use right here:
Make sure to email this blog post to your friends and family to help them grill healthier too!
Enjoy that next barbeque meat in a healthier way!
Certified Nutrition Specialist
Best Selling Author