BBQ is a delicious, tasty food. However, it is said that eating too much barbecue is not good for your health. So, is it necessary to give up such a delicacy in this world? Listed below are some ways to make barbecue healthier, so that we can eat more confident.
Homemade BBQ with fresh meat of choice
A study by Jiangnan University found that barbecues made from frozen meat contained more heterocyclic amines, and the longer they were frozen, the more heterocyclic amines. Heterocyclic amines: Mutagenic/carcinogenic substances formed when protein-rich foods are fried, grilled, and fried at high temperatures. More than 20 species have been identified. The higher the cooking temperature, the more heterocyclic amines are produced. Therefore, either choose a regular BBQ restaurant, or buy fresh meat and grill it yourself.
Wrap the meat in foil, keep it away from flames
Common barbecue stalls use charcoal wood fire to grill meat, and smoke is inevitable. The smoke contains not only carbon monoxide and carbon dioxide, but also a large amount of polycyclic aromatic hydrocarbons and other substances. Studies have shown that the more smoke produced when grilling, the higher the grilling temperature, the closer the food is to the fire, the higher the fat content of the meat, and the more benzopyrene (classified by the WHO as a Class 1 carcinogen) produced.
Benzopyrene is a kind of polycyclic aromatic hydrocarbon compound with strong carcinogenic effect, and its toxicity exceeds that of aflatoxin. 1/5 of all carcinogenic PAHs in the environment.
Common sources of benzopyrene in the diet:
- Smoke from BBQ: Due to the high amount of polycyclic aromatic hydrocarbons (PAHs) in smoke, smoke may penetrate into BBQ meat at high temperatures.
- Barbecue itself will produce benzopyrene: smoked fish or meat itself contains sugar and fat. When the food is carbonized at high temperature, the fat will be cracked by high temperature and high heat, and some free radicals will be generated, and these free radicals will be thermally polymerized to form benzopyrene.
- When the oil in the meat drips on the charcoal fire, benzopyrene will be produced: During the roasting process, the organic matter droplets on the fire will coke and cause a thermal polymerization reaction, which can easily form benzopyrene and adhere to the surface of the food.
- Frying/Frying Foods: Repeated use of vegetable oil, fried oil can produce benzopyrene at high temperature.
Therefore, no smoke and no direct contact with open flames can greatly reduce the production of carcinogens. Such as electric grilling, braised grilling, steam grilling, etc. are all good choices, not only can reduce the production of harmful gases, but also make the skewers more evenly heated, avoiding the production of too many carcinogens. Here we recommend a HJMK Indoor kitchen gas BBQ grill. Food does not need to be in contact with an open flame in the grill, and it does not produce a lot of smoke like a charcoal grill. The roasted meat is tender and juicy, and the taste is nice and healthy. If you prefer charcoal grilled meat, it is recommended to wrap it with tin foil, so as to prevent the contact between the smoke generated during grilling and the food, and prevent the fat of the meat from dripping on the charcoal fire, resulting in more carcinogens. However, the polycyclic aromatic hydrocarbons in the smoke will be absorbed into the blood through the nose and skin, affecting health. Therefore, doing a good job of exhausting oil fume and ventilation can also reduce the inhalation of benzopyrene in oil fume.
Well control the cooking temperature and the time
Choose the right cooking tools and methods for roasting, but don’t forget the grilling temperature and time. Studies have shown that prolonging the cooking time and increasing the temperature will lead to an increase in the content of benzopyrene.
Don’t overheat, don’t overtime! The data shows that under the electric oven at 180 ℃, chicken wings are cooked in 18 minutes. Under the 230 ℃ electric oven, the chicken wings are baked in 12 minutes. Studies have shown that it is ideal to control the oil temperature at 160-180 ℃ during frying.
Seasoning ,vegetables and fruits can Not be absent
Onion, garlic, ginger powder, lemon juice, turmeric, rosemary, cumin and other spices marinate the meat to be grilled in advance, which can inhibit the formation of carcinogens and reduce the production of inflammation in the body.
Broccoli, carrots, leeks, bell peppers, eggplant, corn, mushrooms; blackberries, blueberries, kiwi, mulberries, strawberries, cherry tomatoes, pineapples, oranges, just a few are good enough to pair with grilled meats.
Do you get all of the above? If not, start now and learn to master healthy grilling experience that will benefit you and your family.