Five Tips for Healthy Grilling this Holiday

Grilling Turkey, Chispa MagazineAs we gather with family and friends this holiday season, one of the favorite things to do is cook a turkey or tenderloin on the grill. What most people don’t realize is that there is a right way and a dangerous way to grill meat. Here are some tips for how to grill healthy meals this holiday to reduce chemicals in your food that may cause cancer.

Grilling has become an important part of our lives with tailgating, picnics and at family gatherings in the backyard. You can enjoy all the grilled vegetables you want with little fear, but when it comes to meat, take these extra precautions so you can relax and live a long and happy life for many years to come.

  1. Turn the Temperature Down: When grilling meat, the most important caveat that you need to consider is avoid high temperatures generated by the charcoal that is even made worse by using mesquite.  You see, when cooking meat on the grill, the high temperatures convert some of the chemicals in the meats to heterocyclic amines that cause cancer. The higher the temperatures, the worse it becomes, so turn the temperature down.
  2. Marinate Your Meat: If you see any recipes for marinating, listen up because this will decrease the levels of these dangerous chemicals, and also hopefully increase the taste. Marinating with vinegar can be a great choice.
  3. Use Tongs Versus a Fork: The utensils also make a huge difference because you should turn the meat with tongs, not with a fork. A fork is dangerous because it allows the high temperatures to gain access to the inner part of the meat portions and therefore spread its deadly influence.
  4. Undercook the Meat: Your best bet is to undercook the meat. If the grill is too hot, you’ll end up with higher levels of carcinogens, especially in the charred areas like the end pieces. You know, the tastier parts! These well-done portions or the Pittsburgh preference increase the ante for cancer so avoid the burnt meat and eat the undercooked part instead.
  5. Eat Lean Meat: The meat should also be as lean as possible because the fattier ones will increase the cancer risks, but not the cardiac risks that we have been exposing for 30 years. The fat is another story, and perhaps we will bridge it later, but for now let’s continue with cancer prevention steps. These carcinogens over time, and in certain people, will accumulate and impact our cell’s DNA, which leads to mutations and then cancer.

In summary when grilling meat this holiday, don’t use mesquite, tend to undercook the meat and avoid the overcooked areas like the end cuts, use tongs to turn the meat (not a fork), and marinate whenever possible or use vinegar like the English do with their Chips!

Grilling should continue be a part of our culture and not avoided, but do it in a healthy way.
Happy Holidays!

About Dr. David L Vastola
Dr. Vastola runs a private practice in Palm Beach, Florida, specializing in Internal Medicine and Gastroenterology, and is often called the Sherlock Holmes of Medicine for uncovering problems that other medical professionals missed. He has four books, five children, has been married for 34 years, has an assistant lovingly named Patrick the Poodle, and is showcasing a new TV pilot called, Good Health Hunting, at film festivals. His new book Fountain of Youth: Nutritional Therapies is due for release in 2015.

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