Potential risks of red meat:
- Has been related to cellular damage
- Stimulates production of N-nitroso compounds that can increase cancer risk
- Tend to be calorie-dense
- High in saturated fat and cholesterol
- Carcinogens can be formed in meat preserved by smoking, curing, salting or added preservatives
- Cooking animal foods at high temperatures can produce carcinogens such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs)
Tips for grilling meat:
- Marinade meat for at least 30 minutes - can protect against the carcinogens and improve the flavor. Try vinegar, lemon juice, spices and herbs (rosemary, thyme, garlic, sage, red pepper)
- Choose lean cuts and trim the fat
- Do not char or burn the meat
- Pre-cook meats in the oven to reduce the time spent on the grill
- Flip your meat frequently
- Lower the temperature (although still meeting the minimum cooking temperature for food safety)
- Scrub the grill - cleaning after each use prevents the harmful chemicals from building up and transferring to your next meal
Power up with plant-based meals:
- Use plant protein sources such as tofu, tempeh and plant-based burgers
- Consuming a well-balanced diet can provide adequate nutrients for your body to prevent and fight cancer
- Plant-based diets play a protective role to inactive damaging compounds
- Plant foods are low in calories but nutrient dense
- Examples of vegetarian grilled meals: bean burgers, stuffed portobello mushrooms, flatbread with grilled vegetables or eggplant roulade