Research on the link between grilling and cancer risk is limited, but high-temperature grilling is known to produce two types of cancer-causing substances – heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs are formed from the reaction between animal protein and heat, while PAHs develop when fat from the meat drips, smokes, and sticks to the meat.
When you grill meat, poultry, fish… at a high temperature, HCAs are formed. These compounds can damage DNA in a way that increases the risk of cancer development.
There are several ways to plan for a safe and healthy summer grilling party, reducing the risk of cancer-causing substances by marinading the meat with a spice mix rich in antioxidants, cooking thoroughly, or adding more plant-based options to the menu.
Limiting consumption of high-temperature grilled meat reduces health risks
Safe grilling with antioxidant-based sauce
A study published in 2008 showed that marinating meat before grilling can reduce nearly 90% of some cancer-causing substances, and this tip has recently re-emerged on social media.
According to Dr. J. Scott Smith, Head of the Postgraduate Program in Food Science at Kansas State University, the reaction leading to the formation of HCAs only occurs on the first 3-4 mm of the meat surface. He said that adding a water-based sauce containing antioxidants can significantly inhibit these reactions.
Antioxidants protect cells from damage and are found in berries, citrus fruits, and spices. Some researchers suggest marinating meat with lemon juice, parsley, or mint before grilling.
However, according to Dr. Misagh Karimi, a medical oncologist specializing in gastrointestinal cancer at the Lennar Cancer Center of City of Hope in Irvine, California, it has not been proven that a simple sauce can eliminate all cancer risks associated with grilling.
Dr. Karimi said that although brushing sauce on the meat does not reduce all cancer risks, marinating meat for 30 minutes before grilling can reduce some cancer-causing risks. However, the issue being investigated is to what extent the antioxidant components in the sauce reduce these harmful compounds and the level of risk reduction they can bring. Dr. Karimi also advised to continue adding sauce at the end of the cooking process to reduce the risk of burning.
Although more research is needed to confirm this theory, sauces made from herbs such as thyme, basil, oregano, and mint are the best choice as they are rich in antioxidants.
Sauce containing antioxidants significantly inhibits reactions when grilling meat
Reduce fatty meat, increase vegetables and lean meat for grilling
Another way to reduce cancer-causing substances is to include more vegetables in the grilling menu as vegetables do not produce HCAs when grilled.
According to Dr. Bethany Doerfler, a GI research expert and clinical nutritionist at the Digestive Health Center at Northwestern University’s Feinberg School of Medicine, if you don’t want to go fully vegetarian, grilling lean meat or seafood is also beneficial.
All animal proteins have the potential to produce these compounds. But by nature, poultry and fish produce fewer cancer-causing compounds than beef, pork, and lamb.
Try lower temperatures with grilled meat
Dr. Doerfler also advises to pre-cook the meat in the microwave to save grilling time. Reducing the cooking time at high direct heat would benefit health.
Additionally, if you want to skip the pre-cooking step, try placing the meat on parchment paper or raise the food on a higher wire rack to reduce direct contact with the flame.
Turning off the grill can also be helpful, so plan for a longer cooking time.
A study from 2015 found that reducing the pan temperature when cooking meat can reduce the formation of HCAs. Although this finding is not directly related to grilling, it also shows that cooking meat at a lower temperature can reduce the development of cancer-causing substances.
Flip the meat evenly when grilling
According to Dr. Karimi, flipping the meat frequently while grilling can also reduce the process of charring and prevent the formation of cancer-causing substances.
There is no specific rule for how long to flip, but it is best to keep an eye on the grill and flip the food a few times during cooking.
Eating too much grilled meat is not good for health, so limit the consumption of grilled dishes and avoid eating charred pieces of meat.
According to Giadinh.net
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