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5 Tips to Reduce Cancer Risk When Enjoying Barbecued Meat

Although grilled meat is delicious, the grilling process can generate carcinogens.

9 September, 2024

A study has found that the amount of benzopyrene created from the meat slices in a kebab during grilling is equivalent to 500 cigarettes. Similarly, consuming a portion of charcoal-grilled meat is equal to smoking 50 cigarettes. While many may consider these numbers exaggerated, it is undeniable that grilling is an unhealthy cooking method.

When grilling, the proteins and oils in the food break down into harmful substances such as benzopyrene and heterocyclic amines due to the burning of charcoal. These substances are detrimental to our health and are known carcinogens.

Benzopyrene, in particular, is a toxic substance that can cause mutations, deformities, and cancer in humans. During the grilling process, when fat is heated above 160 degrees Celsius, it breaks down and forms benzopyrene. This substance then mixes with the grilled food and subsequently enters our stomach and intestines.

Heterocyclic amines are another group of carcinogenic compounds that form during grilling, especially with meats such as chicken, beef, pork, and fish. The longer the grilling time and the higher the temperature, the more heterocyclic amines are produced.

Therefore, the more you consume foods containing these carcinogens, the higher your risk of developing cancer. Grilled food, despite its appeal, is one of those things that should be enjoyed in moderation.

Methods to Reduce the Risk of Cancer When Eating Grilled Meat

1. Wrap the Meat in Aluminum Foil

When meat is grilled directly over charcoal, the burning of fat and protein releases carcinogens like benzopyrene, which adhere to the food and pose health risks when consumed. Wrapping the meat in aluminum foil before grilling helps contain the fat, reducing the formation of these harmful substances. Additionally, foil-grilled meat tends to be juicier and more tender.

It is important to ensure that seafood and meat are thoroughly grilled, as they may harbor harmful bacteria such as Vibrio parahaemolyticus (causing cholera) that can only be eliminated at temperatures above 80 degrees Celsius. These foods can also contain parasitic eggs, and consuming undercooked meat has been linked to liver fluke infections. Therefore, it is advisable to grill seafood and meat thoroughly.

2. Drizzle with Lemon Juice

Lemon juice is rich in vitamin C and antioxidants, which can help mitigate the harmful effects of carcinogens in grilled meat while enhancing its flavor.

3. Serve with Garlic-Dressed Cucumber Salad

A garlic-dressed cucumber salad is the perfect accompaniment to grilled meat. Cucumbers are rich in vitamin C, which can inhibit the formation of carcinogens, while garlic has well-known anti-cancer properties, helping to eliminate cancer-causing agents in the body. As garlic is not suitable for heating, it should be finely chopped and mixed with other seasonings to create a dressing for the cucumber salad, thus maintaining its anti-cancer benefits.

4. Wrap the Meat with Green Vegetables

The chlorophyll in green vegetables effectively reduces the toxicity of carcinogens. The higher the chlorophyll content, the more effective it is in counteracting the mutagenic effects of these harmful substances.

Green leafy vegetables are rich in vitamins and inorganic salts, and when paired with grilled meat, they create a nutritionally balanced meal. Wrapping grilled meat in lettuce or endive not only enhances the flavor but also provides health benefits. However, it is important to note that grilling green vegetables diminishes their anti-cancer properties.

5. Serve with Fresh Fruits and Vegetables

Fresh fruits and vegetables are excellent sources of vitamins and minerals, particularly vitamin C, which can inhibit the formation of carcinogens and help detoxify the harmful substances in grilled meat. When grilling meat, consider serving it with a side of fresh fruits like tomatoes, sour sop, or mangoes, as they are rich in vitamin C and their sweet-sour flavors complement the grilled meat perfectly.

According to Nguoiduatin.

Frequently asked questions

There are several ways to reduce the risk of cancer when consuming barbecued meat. Firstly, it is important to marinate your meat before grilling as this can help reduce the formation of harmful compounds. Secondly, try to flip the meat often during grilling and avoid exposing it to direct flames. Keeping a healthy diet and lifestyle, maintaining a balanced diet with plenty of fruits and vegetables, and limiting your intake of red and processed meat can also lower the risk.

Marinating meat before grilling can help reduce the formation of harmful compounds, such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are known to be carcinogenic. Marinades act as a barrier between the meat and the grill, and certain ingredients in marinades, such as herbs, spices, and acids, can help inhibit the formation of these harmful compounds.

Frequently flipping the meat during grilling helps to cook it evenly and prevents charring. Charring occurs when the meat is exposed to direct flames and high temperatures for prolonged periods, leading to the formation of PAHs. By flipping the meat often, you reduce the exposure to direct heat and lower the risk of these harmful compounds forming.

To reduce the risk of cancer, it is recommended to limit your intake of red and processed meat. Healthy alternatives include poultry, fish, tofu, and beans. These alternatives provide protein and other essential nutrients without the same level of risk associated with red and processed meat.

A balanced diet that includes a variety of fruits and vegetables is crucial in cancer prevention. Fruits and vegetables are rich in antioxidants, fiber, and other nutrients that have been shown to reduce the risk of cancer. They help protect the body’s cells from damage and inhibit the formation and growth of tumors.