Is Roasted Meat Healthy?

It is not disputed that fire cooked meat tastes delicious, and it is also no secret that grilled meat, poultry, and fish tend to be lower in calories and fat than their fried counterparts (not to mention containing essential nutrients). that athletes need for optimal performance).

But grilling still carries some risks: Cooking these muscle meats at high temperatures over an open flame forms harmful compounds that could increase the risk of cancer. So should grilling be your preferred cooking method? As we head into the cookout season, we question whether the grill is really as good as we think.

Roasted Meat

What happens when meat is roasted?

When meat is cooked at high temperatures, fat is released from inside the meat. In the case of the grill, the fat drips through the grill grates so you don’t end up eating it. The result is meat a little lower in fat or calories compared to the same protein cooked in, for example, a skillet pan or a baking dish.

But grilling is not perfect. When red meat, poultry, or seafood is cooked over an open fire, chemicals such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are formed. HCAs develop when amino acids, natural sugars, and other compounds in meat react to high temperatures and charring, while HAPs form when the juice and fat in meat are grilled. The exploding smoke is full of PAHs, which adhere to the surface of the meat.

HCAs and PAHs are considered ” probable human carcinogens “, which means they have the potential to cause cancer. Both chemicals are capable of damaging the DNA in our cells, which can drive cancer growth.

For now, we don’t have any human studies that confirm that HCAs and HAPs increase cancer risk. Some population studies show that people who eat more meats well cooked, roasted, or fried have higher rates of cancer, but more research is needed.

Also, grilling is not the only cooking option to reduce the fat content of a meaty meal. It is just one of many methods that allow melted fat to drain. You can also bake or broil meat on a rack or slotted tray.

And even when you grill or use another cooking method that helps drain some of the excess fat, the nutritional difference isn’t huge. Grilled patties end up having about 1 gram less fat and 10 calories less than the same patty cooked in a skillet.

Should we limit the consumption of barbecue?

Grilling is not substantially better in fat or calories than many other cooking methods, and leads to the formation of chemicals that could cause cancer. I would not choose it for any reason to save fat, since grilling, baking, or using an electric grill would provide similar fat reductions without the increase in carcinogens.

Does that mean you should ban barbecue for life? Although there are no official guidelines when it comes to eating grilled meat, poultry, or seafood and cancer risk, it is probably okay to indulge in a grilled burger or chicken breast once in a while. Nor should we worry about eating it once a month, for example. But you should keep consumption as low as possible.

When grilling, it pays to take steps to reduce the formation of HCA and PAH. Some science-backed tips worth trying:

1. Marinate meat before cooking . Marinades and spice seasonings form a protective barrier, creating less HCA and HAP.

2. Use leaner cuts. The lower fat content means less fat will drip into the flames and form PAH. You can also trim visible fat from the greasiest cuts.

3. Pre-cook large cuts. Put the steaks or chops in the oven or microwave and finish them on the grill. The longer the meat is on the grill, the more HCA and HAP are formed.

4. Or stick with smaller pieces. They cook faster, so they won’t form as many HCAs or PAHs. Skewers are a great option.

5. Spin frequently. Rotating meat more frequently reduces the chances of charring, a sign that HCAs have formed.

6. Introduce more plant-based foods . Reduce your meat portion by filling your plate with more vegetables, fruits, or vegetable proteins. Herbal foods do not form grilled HCA or PAH.