How to Grill Meat the Healthy Way: Thomas DeLauer

How to Grill Meat the Healthy Way: Thomas DeLauer

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did you know that pairing a meat with a vegetable isn’t just about having a balanced diet it could literally be saving your life I’m going to explain in this video why grilling isn’t always the healthiest option but hear me out to this entire video because I’m going to explain some ways around it you see what ends up happening when you cook meats is you always have these byproducts you see meats of course are made up of proteins and proteins break down at high heat and there are a couple particular things that happen when we grill foods at a very high temperature I’m going to talk about grilling first especially because it’s relevant with summertime here when you cook a meat at a high temperature you have a byproduct of something known as heterocyclic amines these heterocyclic amines are also known as HCA’s and I’m going to splain in just a minute what they do inside your body and there’s simply a result of that char so every time you cook them and you get that nice char that you want on it well that same chart it tastes so good it gives it that charred flavor it is the same char that could be holding you back in a lot of ways now additionally there’s something else called polycyclic aromatic hydrocarbons and that’s a result of the smoke of cooking in meat at a very high temperature I’m going to explain that in just a second as well so let me explain why these heterocyclic amines these hcas are so bad by grilling your meats at a very high temperature is so dangerous hcas affect our DNA okay they affect our genes simply because they’re what is known as a mutagenic compound HTA’s literally restructure some of the DNA in our bodies why does this seem so bad well think about cancer for a second cancer is the structure that is changing in your body you have a tumor that is growing because you have a genetic deficiency or you have something that is skewed something that is slightly off in your body so when you think about something changing like that it’s easy for a tumor to start to grow in fact HCA’s have been linked to lymph breast prostate and colon cancers it’s a pretty serious accusation but it’s absolutely true now let’s talk about pah per second that polycyclic aromatic hydrocarbon that is literally a byproduct of the smoke so when you cook a meat and the fat drips out of the meat into the hot burner remove the hot grill it’s going to create smoke well that smoke creates something that’s known as PAH which is literally just a byproduct of the amino acids and also the creatine that’s into me yeah crazy right the creatine the thing that we all talk about is being something that can help with muscular endurance and muscular strength when reacting with high heat becomes toxic now let’s talk about how you can avoid some of these things so now that I’ve scared you enough it’s time for me to break it down and teach you how you can avoid some of these issues the simplest solution is to cook at a lower heat I think a lot of times at least in Western culture will become so impatient we just want to cook things fast but in reality if you just spend a little bit more time and cook it slower you can put yourself in a much healthier position so here’s what I recommend when it comes to grilling turn it up to high heat and get the grill really really hot then turn the heat down by the time you put the meat on it that way the grill is actually hot you still get the grill marks that you like you still get that flavor but you don’t get the overzealous amount of char that’s on it additionally you can sear meat first by putting it on for a few seconds on each side that way you’re locking in the fats then you turn down the heat and that’s going to seal the fats in so they don’t drip onto the hot burner and create those polycyclic aromatic hydrocarbons that are so bad simple as that now another simple thing that you can do if you’re cooking on a basic charcoal grill is raise the grill height above the burner that much more so raise it off the charcoals raise it up off the embers a little bit more so that that smoke has a little bit more time to get some more oxygen so it’s not as concentrated by the time it hits the meat but now let’s talk a little bit about some other options for cooking okay obviously things like of andros saying things like stewing are going to be the best because they’re usually at low temperature so throw that food in a crock pot whenever you can but some of us like to pan sear our food and we have to factor in that you still have some char even when you pan sear food but I’m going to drop some science on you and how it makes sense when we’re talking about pan searing and the relationship with heterocyclic amines research has recently shown that simply by reducing the heat when your pan searing from high down to medium reduces the heterocyclic Andes by 3 times okay now here’s the thing reducing the heat from high to medium only adds on average one and a half to two minutes of cooking time who doesn’t have one and a half to two minutes to not get cancer later on down the road now that’s enough for me to justify cooking on a pan at a lower temperature but let me give you a couple other ways that might reduce those HTA’s and those PAH is in your meat and they’re a little bit interesting the Journal of Agriculture and Food Chemistry found that by soaking red meat by marinating red meat in either red wine or beer significantly reduce the amount of hcas that were formed when grilling now why does the case it likely has to do with antioxidant activity okay red wine has a high amount of what is known as resveratrol which may counteract some of the mutagenic compounds that occur with HCA’s now there’s not a lot of science to back up why this happens but still pretty darn intriguing and then there’s an additional study that was done by Kansas State University that took a look even further and they looked at rubbing rosemary on meats before grilling believe it or not rubbing rosemary on meats before grilling reduced HCA’s by 90 percent 90 percent just by using the power of an herb pretty darn amazing well when we look at it like that we start to inch towards this thought process that may be having some antioxidants like some veggies with our meats might really counteract some the damaging effects of the meats in the first place so it’s time to reference one more study this one study took a look at men that consumed two and a half cups of Brussels sprouts every day for about three weeks okay what they found is by consuming this cruciferous vegetable they had a reduction in DNA damage that was extremely significant now what it has to do with is something known as sulfuric Apes okay those sulfuric fête are components of cruciferous vegetables that reduce DNA damage within the body the reasoning behind it is still kind of unknown so there you have you have the simple reasons that you should be pairing your veggies with meats but also why you may want to start cooking it a little bit of a lower temperature and you might be wondering well I’m perfectly healthy I’m young I don’t need to worry about cancer well let me tell you this being totally blunt nothing is going to slow down your progress more getting cancer and if something is going to give you cancer it’s usually an indicator that’s doing some other things in your body as well because honestly we want our energy a focus on building muscle on burning fat not on growing a tumor so as always keep it locked in here and make sure you let me know what videos you want to see in the next series so that I can make sure that I bring you the amazing content that you want I will se
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How to Grill Meat the Healthy Way: Thomas DeLauer

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How to Grill Meat the Healthy Way: Thomas DeLauer
The problem with traditional grilling comes from the combination of meat with intense heat.
Whether you are using red meat, poultry or seafood, substances in the muscle proteins of these foods react under high heat to form carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) HCAS are mutagenic compounds. HCAs can damage the DNA of our genes, beginning the process of cancer development. HCAs may damage DNA and spur the development of tumors in cells of the colon, breast, prostate and lymph system.
On the most basic level, the smoky flavor and the char that you get from a well-grilled steak is not particularly good for you. When cooking at temperatures of 350°F and hotter, fat from the cooking meat drips down on the hot coals, amino acids and creatine react and the smoke that forms contains PAH. And the charred exterior of the meat (or inside, if you like things extremely well-done) is chock full of HCA) (1,2)
Both PAHs and HCAs have been linked (one conducted by the National Cancer Institute) that high consumption of well-done, fried, or barbecued meats was associated with increased risks of colorectal, pancreatic, and prostate cancer. In 2009, another study found that people who preferred their steaks very well done were 60% more likely to get pancreatic cancer than those who liked them bloody (or didn’t eat steak at all) Other studies have found that grilling meats is associated with an increase in the likelihood of developing breast cancer (2,3)
A simple way to decrease formation of carcinogenic HCAs is to cook your meat at lower temperatures, like roasting it in the oven and stewing it. If you still want to grill, turn the gas down or wait for charcoal to become low-burning embers and grill leaner meat cuts that will drip less and cause fewer flare-ups and smoke. By raising the grilling surface from the heat source, you can also reduce black char that can form on meat. This char has a high carcinogen content. Either way, cooking via pan is safer than cooking via grill. Pan-frying is another method of cooking that you should do at a lower temperature. Research shows that frying meat at a higher pan temperature, which saves only two minutes of cooking time, produces three times the HCA content of meat cooked at medium temperatures. Research in the Journal of Agriculture and Food Chemistry showed that marinating red meat in beer or wine for two hours significantly reduced HCAs. Scientists believe the antioxidants in these marinades block HCAs from forming. Similarly, a Kansas State University study found that rubbing rosemary, an herb known for its high level of antioxidants, onto meats before grilling cut HCA levels by more than 90 percent. Pair grilled meats with vegetables, particularly cruciferous ones. In one study, men who ate about 2½ cups of Brussels sprouts every day for three weeks reduced their DNA damage significantly. Cruciferous vegetables, such as broccoli and cabbage, contain sulforaphane, a compound that may help the body clear DNA-damaging compounds more quickly. (4)
1) Does Grilling Cause Cancer? – EatingWell. (n.d.). Retrieved from
2) Is Grilling Good for You? Or Bad? Here’s What Science Says | Bon Appetit. (n.d.). Retrieved from
3) Chemicals in Meat Cooked at High Temperatures and Cancer Risk – National Cancer Institute. (n.d.). Retrieved from
4) American Institute for Cancer Research (AICR) – The Grilling Question. (n.d.). Retrieved from
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