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Grill on! Reducing the risk of cancer.
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Mmmm…If you happen to enjoy a steak now and then, I am sure that your favorite method of cooking is grilling. But according to the National Cancer Institute (www.cancer.gov) heterocyclic amines (HCAs) can form during the process of grilling. HCAs are the carcinogenic chemicals formed from the cooking of muscle meats such as beef, pork, fowl, and fish. They form when amino acids and creatine react at high cooking temperatures. Researchers have identified 17 different HCAs resulting from the cooking of muscle meats that may pose human cancer risk. NCI indicates that studies have shown that people who ate beef four or more times a week had more than twice the risk of stomach cancer than those consuming beef less frequently. What caused researchers to look more carefully into the cooking method of the meat was they found that those who ate their beef medium-well or well-done had more than three times the risk of stomach cancer than those who ate their beef rare or medium-rare.
There appears to be common factors that influence HCA formation. They are the type of food, cooking method, temperature, and time. Temperature is the most important factor in the formation of HCAs. Grilling, broiling and frying produce the largest amounts of HCAs because the meats are cooked at very high temperatures. Baking is done at lower temperatures, so lower levels of HCAs are likely to form; however, gravy made from meat drippings does contain substantial amounts of HCAs. Bummer! THAT is the best part! Stewing, boiling, or poaching is done at lower temperatures, thus creating negligible amounts of the chemicals. These methods also however reduce nutrients and flavor! Other sources of protein such as milk, eggs, tofu, and organ meats have very little or no HCA content naturally or when cooked.
Studies have shown that microwaving meat prior to cooking helps to decrease the HCA levels. Meats that were microwaved for 2 minutes prior to cooking had a 90-percent decrease in HCA content. In addition, if the liquid that forms during microwaving is poured off before further cooking, the final quantity of HCAs was also reduced. Unfortunately, here is no good measure of how much HCAs would have to be eaten to increase cancer risk, and there are no guidelines concerning consumption of foods with HCAs. Further research is needed.
In an interesting article in the August issue of the Journal of Food Science, scientist have discovered that
For those who prefer to create their own marinades from scratch try using cinnamon, oregano, red pepper, ginger, rosemary, thyme, and yellow curry. They are all very high in antioxidants. Don’t know how to start? Take a look at this McCormick’s link @ www.mccormick.com/recipedetail.cfm?id=13479 Here you will find how to make “Super Spice Grilling Blend” with garlic, rosemary, oregano and other herbs. There are recipes for Honey-Pomegranate (yummy), Green Tea and Peach, Triple Citrus Spice and others.
However you plan on reducing your HCA exposure be consistent. Whether microwaving your meats first, change methods of cooking or using marinades, just do it! And don’t forget to be watchful for cancer signs and getting your routine diagnostic tests done (including your colonoscopy).
Healthy Blessings,
Tracy Lynn
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