Free The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health by Travis Stork

fatty acids and decreased their levels of pro-inflammatory fatty acids. We don’t usually think of meat as a source of omega-3 fatty acids, but when animals eat grass, they get more omega-3s in their diet.
    And in 2009, researchers from Clemson University and the US Department of Agriculture looked closely at the effect of grass-fed beef on human health. Their study, published in the
Journal of Animal Science
, found that grass-fed beef is far healthier than conventionally raised beef. I don’t ordinarily read studies in animal science journals, but believe me, that one caught my interest. The study found that compared with conventional beef, grass-fed beef is:
    Lower in total fat
    Higher in beta-carotene (an antioxidant found in vegetables)
    Higher in vitamin E
    Higher in the B vitamins thiamin and riboflavin
    Higher in the minerals calcium, magnesium, and potassium
    Higher in total omega-3s
    Higher in conjugated linoleic acid, a fatty acid that may fight disease
    Lower in the saturated fats linked with heart disease
    But wait—before you run off and start eating red meat three times a day, I still feel that we have a lot to learn about red meat before we fully understand its impact on human health. We have studies suggesting that grass-fed meat is healthier—but we still don’t know if those health benefits will result in lower disease rates.
    Until we have a fuller picture of this evolving story, here’s what I suggest: Limit your red meat intake to a few servings a week. When you do choose red meat, go for grass-fed or wild when possible. And limit your intake of processed meats.
    Just so we’re clear, processed meats are meats preserved by smoking, curing, salting, or with the addition of preservatives. I like the taste of bacon as much as anyone else, but I seldom eat it. I enjoy sausages, but you rarely find them on my plate as well. Same goes for ham, pastrami, salami, pepperoni, and hot dogs. They’re tasty, but in my opinion, not worth the risk as a daily go-to option.
    Why? The connection between colorectal cancer and eating processed meats is “startlingly strong,” according to the American Institute of Cancer Research. When meat is processed, cured, smoked, or preserved, cancer-causing compounds can be formed.
    Meat lovers smile at the thought of a perfectly grilled steak, a tasty piece of broiled chicken, or a yummy kabob of barbecued shrimp. I like those foods as much as the next guy or gal, but unfortunately, those cooking methods aren’t the safest way to go.
    When meat, poultry, and seafood are cooked and charred at high temperatures, as they are during grilling and broiling, the heat reacts with compounds in the meat to produce carcinogenic compounds known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). When consumed, HCAs and PAHs can damage DNA and contribute to the development of cancer of the colon and stomach.
    This makes me uneasy about grilling and broiling meat. I think it’s fine to grill occasionally, but I wouldn’t recommend making grilling or broiling your everyday cooking method. Baking, poaching, stir-frying, and braising seem to be healthier choices.
    Go ahead and grill fruits and vegetables, though—the compounds in meats that lead to carcinogen formation are not found in plant foods. You’d be amazed at how delicious grilled fruits and vegetables taste!
    TIPS FOR HEALTHIER GRILLING
    When you do opt to grill meat, poultry, and shellfish, follow these guidelines to help minimize the formation of carcinogens:
    Choose leaner cuts of meat, and trim off all visible fat, because dripping fat can cause fiery flare-ups that deposit carcinogenic compounds on food.
    Turn down the flames; fewer flames mean fewer carcinogens.
    Marinate meats for 30 minutes before grilling. Studies have shown that marinating meats before grilling can actually reduce the formation of carcinogens. The healthiest marinades contain nutrient-rich ingredients such as olive oil,