Barbecue food is not as healthy as imagined. Most people choose fatty meats and sausages for barbecues. Type of meat is high in calories, fat, and of course cholesterol.
In addition, due to the process of baked goods, there are a number of potentially cancer-causing compounds, such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). PAHs are formed when the fat from the meat absorbs into the embers of the grill. Then, the compound into the food through the smoke of the grill. Meanwhile, HCAs are formed when red meat, fish, and chicken are treated in high temperatures.
You need to be aware of all those risks. However, that does not mean you have to stop eating barbecues. There’s a way you can get a healthier barbecue. Here are tips on healthy roasting as reported by WebMD!
1. Include Fruits and Vegetables
In addition to roasting meats, burning or roasting fruits and vegetables for barbecues is a very good idea. Everyone should eat lots of fruits and vegetables. This is one way you can still get healthy fruits and vegetables, although the main menu is grilled meat.
PAHs and HCAs are not formed on roasted or baked fruits and vegetables. So, while eating barbecue meat, mix with fruits and vegetables rich in antioxidants. As a recommendation, some good fruits and vegetables for baking are tomatoes, onions, peppers, japanese cucumber, eggplant, pineapple, mango, apple and pear.
2. Choose Healthy Meat for baking
When passing barbecue limit the fat content absorbed into the embers by baking pieces of lean meat and skin. That way, you’ve chosen a healthier barbecue. If you want to be healthy again, burn meat that has protein content such as fish and chicken breast without skin.
3. Marinated Roasted Food Ingredients
The function of marinating (the process of soaking meat, fruit, and vegetables in the marinate) is to add flavor to the food to be baked. The types of healthy marinate you can use are vinegar, lemon, lime, low-sodium soy sauce, honey, onions, and spices. Use free or low fat marinate. A number of studies have proven that marining before roasting can reduce the formation of HCAs up to 92% -99%.
Additional tips in marinating:
When choosing marinate types, make sure the product or process is made using olive oil or canola oil and contains only a small amount of oil.
Keep food in the refrigerator if the marine process is more than half an hour.
Do not bake roasted food with used marinate used for meat marination. Prepare a new marinate if you want to water or smear the food while baking it.
Red meat and chicken should be minimized for at least 1-2 hours. Meanwhile, fish and vegetables usually only have to be eliminated for 1 hour.
4. Do not Over Burn Meat
Burn meat, chicken meat, and fish in smaller, thin slices to mature faster and not overcooked. Another trick you can do is to cook the meat first in the oven or microwave before baking.
5. Back and forth food while baking
According to research, flipping through food while burning or baking it can prevent the formation of HCAs. To flip through the meat without tearing it, use a spatula.
The point is, barbecues are not as healthy as you think. But, occasionally you may do in a special moment with friends and family. Do the above tips, so you do not have to worry anymore with health risks. Barbecue can walk fun, nice, and healthy