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How to make a barbecue in a healthy way

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Introduction

Grilling can be a great way to prepare meat, chicken, fish and vegetables in a healthy way. But, as easy as grilling may be, whether outdoors on the BBQ or on a grill at home, just observe some precautions that allow you to cook correctly.

Which meat to choose

Choose lean cuts and not processed meat. Choose cuts such as steak, sirloin to reduce the intake of saturated fats. And definitely limit processed meats like hot dogs, bacon and sausage.

A June 2010 meta-analysis published in the American Heart Association's journal Circulation found that while red meat did not increase participants' risk of heart disease, each 50-gram serving of processed meat was associated with a 42 percent greater risk. of heart disease as well as a 19% increased risk of diabetes.

If a cut is fattier like a pork steak, trim off excess fat before cooking. Remove the skin from the chicken to also reduce the fat content.

Here are all the risks and benefits of grilling on a charcoal grill.

Cooking temperature

Use a meat thermometer to ensure cooking is at a safe temperature. Raw meat increases your chances of developing a food-borne illness. Safe temperatures are:
Beef, pork, lamb and veal: minimum internal temperature of 62-63°
Minced meat: minimum internal temperature of 70°
Poultry: minimum internal temperature of 75°

The dangers of charred meat

While avoiding processed meats is one way to reduce the risk of cardiovascular disease, cooking technique also plays an important role. Grilling meat over high heat causes the formation of compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which have been shown to cause changes in DNA that can increase the risk of cancer.

Research published in Cancer Medicine in April 2015 found that frequently eating overcooked ribs or ribs can cause colorectal cancer. Another study published in Cancer in November 2015 found that consuming charred and barbecued meat creates carcinogenic compounds that may increase the risk of kidney cancer.

It is recommended to turn the meat as often as possible to reduce the development of HCA. Don't leave meat on the stove for long periods of time, which will prevent deep char marks from developing.

Grilled: which fish are suitable for cooking

Hamburgers, hot dogs, sausages, ribs and steaks are often cooked on the barbecue. Nutrition experts, however, suggest choosing fish as an alternative because it contains heart-healthy unsaturated fats, including omega-3s, which may help protect against heart disease.

Choose firm fish, such as salmon, sea bream, swordfish, to place in the appropriate fish grills to obtain that smoky flavour. Shellfish such as prawns also cook quickly and tasty on the grill.

Spices and Marinades

Beer-based marinades can help reduce the formation of potentially harmful PAHs on meat while grilling. Research showed that dark beer had the strongest effect on reducing eight major types of PAHs by nearly 70% compared to unmarinated pork. Even lighter beers have had some effect, and wine and tea marinades can work as well.

Bottled barbecue sauces are often filled with high fructose corn syrup, artificial colors and preservatives. Not only that, but one study highlighted how meats marinated in barbecue sauce can actually increase the harmful formation of HCAs during grilling.

Better to prefer spices, fresh herbs and a splash of lemon or lime juice. Dried or fresh rosemary, thyme and parsley are flavorful additions to a homemade marinade. Rub beef or chicken with spices such as cumin, chili powder, and black pepper. Squeeze fresh lemon juice over the grilled shrimp.

Vegetables and fruit: what and how to grill them

Grilled vegetables can be a tasty and nutritious side dish or main course. Peppers, onions, courgettes, aubergines, corn, portabello mushrooms, sweet potatoes and radicchio are just some of the vegetables perfect for grilling, rich in minerals, vitamins, phytonutrients and fibre. Serve the cut vegetables with hummus or guacamole as a side dish and prepare a mixed salad,

Pineapple, mango and peaches are easy to grill. The heat caramelizes the natural sugars, so you will obtain a dessert that is decidedly less rich in fat than a common brownie.

Keep the grill clean

At the end of the barbecue it is essential to clean the grill thoroughly so that the burnt pieces do not transfer to the food during subsequent cooking. This build-up not only makes the meat bitter, but can also lead to burns and smoke which cause the meat to cook improperly. uniform and form potentially carcinogenic compounds.

Using a wire bristle brush, wipe the surface of the grill with a damp paper towel to remove any bristles that may have broken off and stuck to the meat.

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