Tuesday, July 18, 2023
How to minimize the cancer risk-raising compounds produced when charring meat.
With warmer weather upon us, many are firing up the grill to sear their classic summer barbeque favorites.
People have grilled since the domestication of fire thousands of years ago. Traditional backyard grilling didn’t take off until the 1950s and has since evolved into regional variations in flavors and competitions.
In addition to cultural phenomenon status, grilling is a popular cooking method because it provides a leaner way to cook meat with less oil, plus less mess and heat in the kitchen on a warm summer day.
Grilling also offers a different flavor profile than indoor methods.
Despite its long history and rising popularity, grilling comes with health dangers.
A growing body of research suggests that cooking animal protein over high temperatures or an open flame creates cancer-causing compounds called Heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
These compounds cause changes in our DNA that can increase cancer risk.
HCAs are formed when the sugars and proteins in meat are exposed to very high heat.
PAHs are created from the smoke from fat drippings on the open flame. PAHs are also formed in the smoking of meats (as well as in cigarettes).
Don’t toss out your grill just yet. You can still enjoy your summer favorites by taking a few precautions to reduce your exposure to these harmful compounds.
- Eat less meat
- Reduce time exposed to high heat
- Reduce exposure to smoke and open flames
- Marinate meats
Most Americans simply eat excessive amounts of meat–especially the fatty, fried and processed varieties.
Start thinking of animal proteins as a side item and include more antioxidant-rich cancer fighters like berries, dark leafy greens, cruciferous vegetables (broccoli, cauliflower and Brussels sprouts) and flaxseeds.
This can be done by either lowering the temperature (ideally under 300 degrees Fahrenheit) or precooking the meat in a microwave oven or Sous Vide and then finishing on the grill or pan to sear.
Use griddles instead of open-flame grills and turn meats often to avoid prolonged exposure to high heat and charring. You can also remove charred portions of the meat to reduce exposure.
Before throwing them on the barbie, soak meats in antioxidant-rich marinates with herbs like rosemary and oregano. The antioxidants in these herbs offer a protective effect that hinders HCA formation.
Start your summer strong by taking an intentional focus on little steps toward a healthier lifestyle.