Summer is just around the corner and the grilling season has already begun! Some foods simply taste better when grilled, including romaine lettuce,Pineapple, bananas and endive. However, you've probably heard at least once that charred grilled food is harmful to your health and could even increase your risk of cancer. The good news? Research suggests this only applies to meat - not toFruit or vegetables. Below we explain which carcinogenic substances are produced when grilling meat.
How dangerous is charred meat?
According to thatNational Cancer Institute(the US Cancer Institute) when grilling muscle meat, including beef, pork, fish or poultry, two pollutants are formed: the so-called heterocyclic aromatic amines (HAA) and polycyclic aromatic hydrocarbons (PAHs). In laboratory experiments, these chemicals have been shown to be mutagenic, meaning they can cause changes in DNA and also increase the risk of cancer.
HAA are formed when amino acids (the building blocks of proteins), sugar and creatine or creatinine (substances found in muscle) react to high temperatures.
PAHs are formed when fat or meat juice drips onto embers and other hot metal surfaces, causing smoke to form. The smoke contains PAHs, which then stick to cooked meat. However, they cannot accumulate in the muscle meat of fish. PAHs can also be found in other smoked foods as well as in wood smoke, cigarette smoke and car exhaust.
The formation of HAA and PAH varies depending on the type of meat, cooking method and degree of doneness (rare, medium or well done). However, meat that is cooked at high temperatures, especially above 150ºC (like grilling or roasting), or that is cooked for a long time tends to produce more HAA. For example, well-cooked or grilled chicken and steak have high concentrations of HAA.
HAA are not found in significant amounts in other foods. Therefore, eating grilled fruits and vegetables is generally considered safe.
As the National Cancer Institute notes, researchers in several epidemiological studies have found that high consumption of fried or grilled meat was associated with an increased risk of colon, pancreatic and prostate cancer. The German Nutrition Society recommends eating grilled meat no more than once or twice a week.
Rules for healthy grilling
While there are no specific guidelines for HAA/PAH consumption, here are some ways you can reduce your risk of exposure to both pollutants.
1. Turn the meat frequently
According to National Cancer Institute guidelines, fewer HCAs are formed if you do thisGrilling meatturn frequently. Additionally, if possible, try to grill at lower temperatures to avoid charring.
2. Do not let your grilled food char
If charring occurs, try to remove the charred meat parts to reduce exposure to HCAs. The black, crispy crust often seen on the bony edges of ribs or steaks is more likely to contain higher concentrations of potentially carcinogenic substances. It is also advisable to clean the grill grates well to remove any char that has previously formed.
3. Grill fish instead of red meat
Red meat and processed meats are high in fat, meaning they drip onto embers more, increasing the risk of PAH contamination. They also require longer grilling times than lean meats such as chicken, turkey, fish and seafood. While this won’t completely eliminate the risk of HAA exposure, it will definitely reduce it.
To minimize exposure to PAHs, experts recommend choosing lean meats or removing visible fat to reduce the amount that drips through the grates and comes back up in the smoke. To minimize dripping, do not pierce the meat while it is on the grill.
4. Grill more fruits and vegetables
Fruits and vegetables do not contain creatine, so you don't have to worry about HAA or PAHs! If you would like to find out more about “vegetarian grilling”, then you canread this article.
5. Use an electric or gas grill
The smoke from an open fire contains many PAHs. Avoiding direct contact of meat with an open flame or hot metal surface and avoiding long cooking times (especially at high temperatures) can help reduce the formation of HAA and PAHs.
6. First marinate the grilled food
According to an article in the New York Times, marinating meat, poultry and fish for at least 30 minutes can reduce the formation of HAA. The reason for this isn't entirely clear to researchers, but one possibility is some kind of shield effect. "If you put a barrier of sugar and oil between the meat and the heat, the meat will no longer sear," says Nigel Brockton, vice president of research at the American Institute for Cancer Research.
7. Shorten the time on the grill
“The longer you cook something, the longer the chemical reaction takes place and the more HAA is formed,” says Dr. Brockton told NYT. If you partially pre-cook your meat, such as by baking or microwave cooking, the layer of HAA that forms will not be as thick. The same goes for meat that is cut into smaller pieces, such as: B. with skewers, as it cooks faster. Grilling in foil can also help protect food from smoke and speed up cooking time.
Reference:
National Cancer Institute –Chemicals in Meat Cooked at High Temperatures and Cancer Risk
The New York Times –10 Ways to Lower the Cancer Risk of Grilling
American Institute for Cancer Research –Cancer Experts Issue Warning on Grilling Safety
