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Eating healthy doesn’t have to mean eating bland foods. In a new study, scientists at Kansas State University found that coating steaks with one of three different commercial marinade blends (Caribbean, Southwest, and herb) before grilling significantly lowers levels of heterocyclic amines (HCAs). HCA is a suspected cancer-causing compound that is produced in beef, poultry, and other meats when cooked at high temperatures.
According to the study’s authors, the Caribbean blend had the greatest impact, decreasing HCA levels by 88 percent when compared to non-marinated grilled steaks. All the marinade blends contained two or more spices from the mint family, which is rich in antioxidants—the suspected key to the mechanism. The more spices, the more antioxidants.
For the best marinade, make it yourself, says Amanda Carlson-Phillips, nutrition director for Athletes’ Performance. Carlson-Phillips suggests starting with olive oil and a citrus of your choice ((lemon, lime, orange, grapefruit), and then add any or all of the following spices for a tasty, healthy marinade.
Basil
Health benefits: Improves cardiovascular health, reduces inflammation, and has anti-bacterial properties.
Cayenne Pepper
Health benefits: Reduces pain, helps prevent ulcers, opens and drains congested nasal passages, speeds metabolism, and helps improve cardiovascular function.
Garlic
Health benefits: Improves cardiovascular health, fights cancer, reduces inflammation, boosts immune function, and helps control weight.
