Grilling and frying red meat at high temperatures produce two main types of cancer-causing chemicals:
⃣ Heterocyclic amines (HCAs):
These chemicals form when amino acids (the building blocks of protein) and creatine (a substance in muscle) react at high cooking temperatures, especially during pan-frying or grilling. HCAs can damage DNA and are linked to an increased risk of several cancers, including colorectal, breast, prostate, and stomach cancers.
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‼ Polycyclic aromatic hydrocarbons (PAHs):
PAHs develop when fat and juices from meat drip onto an open flame or hot surface, creating smoke. This smoke carries PAHs, which can then stick to the surface of the meat. Like HCAs, PAHs can also cause DNA mutations and contribute to cancer development.
Among all types of meat, fried bacon is considered the worst offender for accumulating carcinogenic HCAs during cooking. The high fat content in bacon causes it to splatter and smoke, creating even more harmful compounds that can stick to the meat.
Grilling and frying red meats like beef and pork also produce significant amounts of these cancer-causing chemicals. The longer and hotter the cooking process, the more these compounds build up. In one study, women who ate chicken that was cooked for longer periods faced up to a five-fold increase in breast cancer risk compared to those who consumed chicken cooked for shorter durations.
Processed meats such as sausages and hot dogs are also problematic since they often contain added nitrates and nitrites, which can convert into cancer-causing substances when heated. Frequent consumption of these meats has been linked to higher rates of colorectal and stomach cancers.
How to identify high level of HCAs and PAHs in high temperature cooked meats?
You can often identify high levels of HCAs and PAHs in foods by looking for dark, charred, or blackened areas on the surface of the meat, which signal intense chemical formation. Strong smoky flavors or a burnt crust also suggest higher amounts of these compounds.
What Steps to be taken to reduce carcinogenic HCAs and PAHs in cooked meats?
✅ Choosing to cook meat at lower temperatures, such as baking or steaming, can help reduce these risks.
✅ Marinating meat before cooking has also been shown to lower the formation of HCAs.
✅ Additionally, trimming excess fat before cooking can reduce flare-ups and charring, further decreasing carcinogen exposure.
✅ To reduce exposure, avoid overcooking or charring meat and trim off any blackened parts before eating.
Keynote
To protect your health, it is recommended to limit your intake of fried, grilled, and heavily processed meats and instead focus on low fat white meats like chicken, fish or plant-based protein sources cooked in safer ways. Being mindful of both the type of meat and cooking method can play an important role in lowering your cancer risk.
