For most Israelis, Yom Ha'atzmaut (Israel Independence Day) wouldn't be Yom Ha'atzmaut without a barbeque. And barbeque here means grilled chicken and/or beef.
Grilled meats are a tasty and fun treat, but because they contain carcinogens, eating a lot of them may pose a risk for some types of cancer.
When muscle meats (beef, poultry and fish) are cooked at high temperatures, the carcinogen HCA (heterocyclic amine) is formed. Another carcinogen, PAH (polycyclic aromatic hydrocarbon) is formed on the surface of meat when fat and juices drip into the grill and produce smoke and flames.
For a healthy holiday, here are some tips for minimizing your exposure to cancer-causing chemicals:
Marinate poultry and beef before grilling. Marinades, especially those containing herbs and garlic, seem to reduce the build-up of HCA's during grilling.
Cook meat until it's done, but not well-done. The longer it's on the grill, the greater the build up of carcinogens. Remove any burned pieces of meat before serving.
Choose lean meat and trim all visible fat. That will reduce the amount of smoke and flames from the grill.
Go easy on the meat. Fill your plate with healthy vegetable, grain and bean-based salads. That way, you'll get plenty of vitamins, minerals, phytochemicals and fiber. Save a smaller place on your plate for higher fat grilled meats.
Chag Sameach!
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