How to eat grilled food without harming your health

At year-end parties, grilled dishes have a delicious and attractive flavor. According to nutritionist Nguyen Thi Quynh, Department of Nutrition, Tam Anh General Hospital, Hanoi, the baking process reduces the nutritional value of food. Foods that are directly exposed to high temperatures from coal, gas, and fire all generate toxins. Polycyclic aromatic hydrocarbon molecules (PAHs) form when fat from meat drips onto hot coals, creating smoke that sticks to the food. Protein in grilled fish decomposes and forms heterocyclic aromatic amine (HCA). Both PAHs and HCA are listed by the WHO as possible carcinogens.

Meats can be home to bacteria such as E. coli, salmonella, worms… If stored, processed improperly or not grilled, bacteria can enter the digestive tract. , causing food poisoning.

To reduce the harmful effects of grilled dishes, expert Quynh suggests that people can prepare food in the following way:

Choose to eat fish instead of meat because it is low in calories and fat and usually cooks faster than most other red or processed meats.

Limit red meat intake (pigs, cows, sheep…) helps reduce the amount of saturated fat that is not good for the body. In addition, people should avoid bacon, sausage, etc. Because the nitrites and nitrates used to preserve these meats can be converted into nitrosamine toxins, which damage the intestinal mucosa and change DNA, leading to cancer. letters. At the same time, the high amount of salt in these foods can increase blood pressure.

Choose heart-healthy meat: Choose lean meat low in saturated fat such as steak, ribs, tenderloin, chicken breast… to help reduce bad cholesterol. Be sure to choose fresh foods, avoid using meat that has been stored for a long time with a strange smell or pre-marinated meat of unknown origin, which does not ensure food hygiene and safety.

Remove fat and skin when preparing grilled dishes to limit the consumption of saturated fat and the possibility of fat dripping into the fire when grilling, creating smoke containing cancer-causing PAHs.

Wrap food in foil or leaves before grilling to retain the moisture of the food, reduce the meat’s exposure to charcoal smoke and prevent the formation and accumulation of carcinogenic compounds PAHs.

Add more sauce when grillingfrom natural spices (onion, pepper, garlic, mint leaves, thyme…) stabilizes the amount of natural sugar in meat, preventing free radicals from damaging cells. Similar to the effect of the foil layer, the liquid layer from the sauce helps limit food exposure to smoke, reducing the formation of toxic HCAs.

Add vegetables to serve with meat Reduce cravings for fat, reduce boredom, increase appetite, ensure a balanced supply of vitamins, minerals, and micronutrients necessary for the body in meals. Vegetables suitable for grilling are mushrooms, bell peppers, pumpkin, onions… Raw vegetables rolled with grilled meat such as lettuce, perilla, marjoram…

Choose a non-stick coated grill Made of high heat resistant ceramic or stainless steel. Avoid using aluminum grills because the reaction between acid and aluminum during baking will create toxic substances.

Grill at moderate temperatureavoid burning food and creating harmful substances. PAHs often accumulate in black burnt food.

To reduce heat and the risk of food burning, you should raise the grill surface about 15-20 cm away from the fire or place food on foil and move the charcoal to the sides. Grilling food with an electric oven or smokeless oven is safer than traditional charcoal.

Turn meat frequently To ensure even cooking, avoid scorching one side. Pay attention to the grilling time of meats, do not grill too long as this will cause the dish to burn and reduce the appetite.

Before eating, people need to cut off burned food parts. Do not share plates and utensils for raw and cooked foods to avoid the risk of food poisoning. Add more water to help the body eliminate toxins, but avoid using alcohol or carbonated soft drinks because they can increase the risk of absorbing harmful substances in grilled foods. You should use filtered water or pure fruit juice. Dipping sauce served with grilled foods should be made with less sugar and salt.

Expert Quynh advises people not to eat grilled food often, only 2-3 times per month. Changing the menu, combining boiled, steamed, and stir-fried dishes helps diversify the diet and ensure health.