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Health & Life

5 Ways to Reduce Your Cancer Risk When Enjoying Barbecued Meat

15 September, 2024

Barbecued meat with its irresistible aroma and taste is always a top choice for gatherings. However, aside from its appealing flavor, many are also concerned about the potential cancer risk associated with this culinary delight. So, how can we enjoy barbecued meat safely and minimize its harmful effects on our health? Let’s find out!

1Does Barbecuing Meat Produce Carcinogens?

All types of meat contain proteins and fats, and when grilled at high temperatures, they form heterocyclic amines (HCAs), which are carcinogenic compounds commonly found in tobacco smoke.

According to the World Health Organization (WHO) and the American Cancer Society, barbecuing meat can increase the risk of cancer, especially if it’s not done properly. This risk depends on two main factors: cooking methods and grilling temperatures. Additionally, the use of preservatives or harmful chemical marinades also contributes to the potential risk.

The formation of PAH and HCA is higher in red meat and processed meat such as ground beef and bacon. Moreover, smoke and charring during grilling also contribute to PAH formation. Scientific evidence suggests that a diet high in red and processed meat may increase the risk of colorectal cancer.

Does Barbecuing Meat Produce Carcinogens?

25 Ways to Reduce the Risk of Cancer When Eating Barbecued Meat

The National Cancer Institute (NCI) recommends some simple measures to minimize potential risks when grilling meat, allowing you to safely enjoy this delicious treat:

Marinate Meat with Antioxidant Spices

Marinating meat before grilling it with antioxidant spices such as garlic, ginger, rosemary, and green tea can help reduce up to 90% of HCA formation, which are carcinogenic compounds.

Marinades made from yogurt, lemon juice, and herbs not only enhance the flavor of the meat but also contain compounds that prevent the formation of HCAs.

Partially Cook the Meat Before Grilling

This method is suitable for larger pieces of meat. You can partially cook the meat in a microwave, oven, or stove before grilling it over charcoal. This reduces the time the meat is exposed to direct heat, minimizing the formation of HCAs and ensuring food safety.

Partially Cook the Meat Before Grilling

Trim the Fat

Removing excess fat from the meat before grilling helps reduce the risk of charring and the formation of harmful compounds. Additionally, it’s recommended to grill the meat in the center of the grill and turn it frequently to ensure even cooking.

Combine with Vegetables and Fruits

Grill vegetables and fruits rich in antioxidants and fiber alongside the meat. This not only balances the nutrition but also helps reduce the formation of HCAs.

Maintain a Low Grilling Temperature

Grilling meat at low temperatures allows it to cook evenly without burning, minimizing the production of carcinogenic HCA and PAHs. Also, avoid direct contact between meat fat and juice with the fire, and remove charred parts before consumption.

Maintain a Low Grilling Temperature

Barbecued meat is undoubtedly tempting, but grilling at high temperatures can pose health risks. By following the simple tips shared in this article, you can safely indulge in the deliciousness of barbecued meat while minimizing potential health hazards.

Source: Sức khỏe và Đời sống Newspaper

Frequently asked questions

There are several ways to reduce the potential harm caused by barbecued meat. Firstly, marinating your meat before grilling can reduce the formation of HAAs by up to 92%. Secondly, grilling vegetables alongside meat can help lower the overall amount of meat consumed, reducing your exposure to harmful compounds. Thirdly, flipping meat frequently during grilling can help prevent charring and reduce the presence of PAHs. Additionally, keeping a healthy diet and lifestyle, maintaining a healthy weight, and limiting alcohol intake can also contribute to lowering your cancer risk.

Marinades act as a barrier between the meat and the high heat of the grill, reducing the formation of harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Studies have shown that marinating meat can decrease the formation of these harmful compounds by up to 92%.

Grilling vegetables alongside meat helps to diversify your meal and naturally reduces the amount of meat consumed. This is beneficial because a diet high in red and processed meat is associated with an increased risk of colorectal cancer. Vegetables also provide additional nutrients and antioxidants, which can help protect your body’s cells from damage.

Frequent flipping prevents the meat from charring excessively. Charring creates a dark crust on the meat, which indicates the presence of PAHs. By flipping the meat often, you can reduce the formation of these harmful compounds and lower your exposure to potential carcinogens.

Yes, maintaining a healthy lifestyle can significantly lower your cancer risk. This includes eating a balanced diet rich in fruits, vegetables, and whole grains, as well as maintaining a healthy weight and limiting alcohol consumption. Regular physical activity and avoiding tobacco products are also crucial in reducing your overall cancer risk.