As seen on June 26th, 2013 on:
written by The Nutrition Twins,
Grilling can be a delicious way to keep your food lean. The downside? Heterocyclic amines (HCAs) and other chemicals that are created when meats are cooked at high temperatures. Exposure to high levels of these chemicals can cause cancer in animals. Although it’s uncertain whether exposure has the same effect on humans, you probably should avoid them.
Use these tips to slash the mutagens in your meat:
Avoid cooking meat well done. The more you dry out your meat, the more HCAs you get.
Opt for omegas. Throwing fish on the grill not only adds mood-boosting, heart healthy omega 3 fats to your meal, but fish has less HCAs—as long as you don’t char it.
Marinate your meat. You’ll flavor your food, while reducing carcinogens too. Whether you dip your food in marinade right before grilling or soak it for hours, either way, you’ll lower HCAs.
Use the “flip-a-minute” rule. If you flip your burger every minute HCAs can be slashed 75-90 percent, thanks to the surface temperature staying lower.
Microwave before you grill. Kiss 90 percent of the HCAs adios by simply nuking your meat for 1-1/2 to two minutes and draining its juices before putting it over the open flame.
Don’t eat the drippings. The drippings of well-done meat or poultry can have more HCAs then the meat does.
Fire up a veggie burger. Vegetables create few if any HCAs at all. And some great grillers—like brussels sprouts, cauliflower, and other cruciferous veggies—may help the liver to detoxify HCAs and other chemicals. (Try these 10 foods that taste great on the grill)
For more nutrition guidance and a ‘get healthy’ plan, please check out the “The Nutrition Twins Veggie Cure“
Published on Fitbie on June 26, 2013