Havana, Cuba.- A favorite dish of Cuban cuisine is chicken or red meat such as pork, which can be grilled.
To improve the health of the population in the Caribbean nation cuisine it is important to know the risks involved in this type of cooking and how to avoid them, not only in relation to these animals, but also to their derivatives, such as sausages or hamburgers.
Attention to the edible
Culinary tips for a Healthy cuban barbacueCulinary tips for a Healthy cuban barbacueConsumption of processed meats is not advisable at all, since healthier options are found in the state market.
The World Health Organization (WHO) has declared them as carcinogenic. In addition, they may contain high levels of sodium, harmful to blood pressure, nitrates and other ingredients capable of increasing the risk of heart diseases and cancers.
These products contain high amounts of saturated fats and excess calories. For these reasons they can increase the number of bad cholesterol, associated with heart disease and stroke.
Several studies have found a link between diets rich in saturated fats and the raise of developing dementia over the years.
About meat proteins
When cooking red meats, fish or poultry directly at high temperatures such as grilling, certain proteins can be transformed into carcinogenic potentials called heterocyclic amines. They can increase the risk of breast, colon, stomach and prostate cancer.
Since 2007, the Global Fund for Cancer Research has recommended avoiding frequent consumption of burned or charred foods frequently or in large quantities.
Similarly, epidemiological studies suggest a link between eating many cooked, fried and broiled meats, and certain types of cancer.
Keep an eye on the smoke and seasoning of the roast
There is another carcinogenic substance found in the roast smoke. They are called polycyclic aromatic hydrocarbons, derived from the dripping of fat on the fire. These are chemicals that are very harmful when consumed, because they are deposited on roasted foods.
Dressings can be part of the problem if you use those that are high in calories, such as mayonnaise. Some also contain high levels of added sugar, sodium or saturated fat, so the labels of those products should be read carefully.
Less danger in a Cuban barbecue
Vegetables should be added to the skewers. Try making the Creole brochette by inserting colored peppers, onions, as well as tropical fruits such as pineapple or mango; chicken or lean meat should be chopped into small pieces, as the smaller pieces take less cooking time on the grill.
Before grilling, you should remove most of the visible fat. If it is chicken, remove the skin before cooking. Marinating fish is also a way to reduce the smoke that sticks to meat. Fine marinades are the best, especially if they contain vinegar or lemon.
Also, you must limit the time of roasting, pre-cooking the meat in the microwave oven or in a hot casserole from 60 to 90 seconds to melt the fat. Then you have to discard the resulting juices. Less liquid will fall into the fire and will reduce cooking time and potential exposure to chemicals.
It is not advisable to cook directly over the flames. Meats should be turned frequently until they are ready, because continuous movements prevent juices from dripping on top of the fire.
Similarly, food should be kept away from the heat source, about six inches (15 centimeters) or more if possible. That’s why you have to calculate more time to make a barbecue.
Cooking on the grill, either with charcoal, gas or firewood, takes your time and a lot of attention to all the details to get a quality roast and less hazardous to health.
Author: M.Sc. Dr. Alberto Quirantes
Master of Science and Consulting Professor
Head of the Endocrinology Service
Teaching Hospital Dr. Salvador Allende
Havana Cuba
Taken from:
http://www.radiococo.icrt.cu/noticias/salud/consejos-culinarios-para-un-asado-a-la-cubana-saludable/
Translated by: Lic. Vilma Gloria Jay Carbonell…
Assistant Professor
Professor of English
Chair of English Language
Dr. Salvador Allende School of Medicine
Havana – Cuba