With the arrival of summer it could be pleasant to organize a barbecue with friends. Those who love grilled foods may be struck by some doubts about the healthiness of this method of food preparation. It is possible to make the barbecue healthier. Lovers of grilling may find the suggestions in this regard useful from Dr. Michelle Schoffro Cook, an internationally renowned expert in natural medicine.
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With the arrival of summer it might be nice to organize one barbeque among friends. Those who love the grilled food pthey might be seized by some doubts about the healthiness of this method of food preparation. It is possible to make the barbecue healthier. Lovers of grilling may find the doctor's suggestions on the subject useful Michelle Schoffro Cook, an internationally renowned expert in natural medicine.
You must first pay attention to sudden flare-ups that could come from the grill. It is precisely to them that the ability to scorch and blacken food is attributed, an aspect that is in turn related to the formation of carcinogenic substances.
Low temperature cooking
Cooking at temperatures that can be considered medium to low is recommended. When foods such as meat are in fact heated to excessively high temperatures or come into contact with flames, the formation of compounds considered carcinogenic. These are heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (IPA o PAH).
For both red meat and poultry, the doctor recommends marinating using olive oil and lemon juice. According to some research, in fact, these two ingredients are capable of reduce the formation of carcinogens by up to 99% during cooking, helping to keep food moist.
Foods to be preferred
The expert suggests preferring foods naturally low in fat, such as vegetables, lean cuts of red meat, chicken, or fish. The carcinogenic substances mentioned above (HCAs and PAHs) are formed mainly when fats are heated to high temperatures or are touched by flames and emit smoke. Low-fat foods therefore reduce the formation of carcinogens.
If there are cuts of meat that have high quantities of clearly visible fatty parts, it is advisable to proceed with theeliminate the same, precisely because of the reasons expressed in the previous point.
Adding herbs to grilled foods helps reduce the risk of cancer. Among these aromatic herbs we find basil, mint, rosemary, thyme, oregano and sage. According to scientists from the Food Safety Consortium of Kansas State University, in fact, the use of these aromatic herbs drastically reduces the formation of the carcinogen HCA. The expert recommends using preferably fresh herbs first in the marinade and then during cooking.
As for cooking vegetables on the grill, it is advisable not to last too long, as due to the heat, vitamin C and B vitamins degrade rather quickly. According to one new research, Vitamin C is able to reduce the carcinogenic effects of HCA.
One of the best options for lowering the carcinogenic potential of grilling is to accompany the consumption of meat with abundant vegetable side dishes, not necessarily grilled, which can enrich the meal with a greater number of beneficial nutrients, as well as fiber.
Don't forget to include crucifers in your grill menu. A new research, which bears the title of "Cruciferous vegetables: dietary phytochemicals for cancer prevention", shows how crucifers contain anti-cancer substances that are protective against HCA and PAH. Among the crucifers we find broccoli, cauliflower, Brussels sprouts and cabbage.
Cleaning the barbecue
The barbecue must be cleaned each time both after and before use, in order to remove any scraps of scorched food that can cause the formation of free radicals, linked to premature aging and damage to the tissues of our body.
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