Donald 🐝 Grandy PN

5 years ago · 1 min. reading time · ~100 ·

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Grilling Meat and Cancer - Are You Worried? - By John Berardi, Ph.D.

Grilling Meat and Cancer - Are You Worried? - By John Berardi, Ph.D.

Ever heard that grilled meat is harmful to your health?

Carcinogens. Cancer. Scary stuff !!


DOES GRILLING CAUSE CANCER? HOW TO GRILL WITHOUT THE SCARY SIDE EFFECTS IS GRILLING HAZARDOUS TO YOUR HEALTH? The headlines say grilling causes cancer. Are they nght? Well, grilling does produce a couple of chemicals that may increase the risk of cancer. HETEROCYCLIC AMINES Heterocyclic amines (HCAs) form when meat is overcooked or charbroiled HCAs can damage and change DNA. FOUR FACTORS INFLUENCE HCA FORMATION: . Type of food How t's cooked . Temperature How long it's cooked Temperature is the most important of these four. While HCAs begin to form at 212°F (100°C), the truly nasty types start to be made in large quantities at about 572°F (300°C) POLYCYCLIC AROMATIC HYDROCARBONS Polycyclic aromatic hydrocarbons (PAHs) form when meat is charred or blackened, or when fat from the meat drips onto the hot surface of the grill PAH CREATION IS INFLUENCED BY: 1. Temperature of cooking 2. How long food is cooked 3. Type of fuel used in heating 4. Distance from heat source 5. Fat content of the food The hotter and longer a meat is cooked, the more HCAs and PAHs. YOU CAN STILL GRILL! There are some great ways that can allow you to grill delicious food - without the health risks CHOOSE MEAT WISELY Highly-processed meats have a much stronger link to cancer than minmally-processed meats. Use whole, If you like burgers, try minimally processed making your own with If you like sausages, cuts of meat such ground beef, lamb, look for fresh, as steaks, chicken pork, bison, chicken traditionally made thighs, ribs, fresh or turkey versions. fish and seafood. When you can, choose relatively leaner cuts, as fattier cuts drip more lipids into the grill, causing greater PAH formation. USE HERBS AND SPICES MINT FAMILY HERBS decrease HCA formation ONION POWDER can reduce one of the major types of HCAs (PhiP) by up to 94%. TURMERIC can decrease HCA formation by up to 40% FRESH GARLIC can decrease HCA formation by up to 70% ROSEMARY can lower HCA formation by up to 90% in some cases. MARINATE | : ACID-BASED MARINADES can dramatically reduce HCA formation. YOUR MEAT Marinades can lower BEER MARINADES HCA levels by as marinating in dark beer can decrease much as 99%. PAH levels by 53%, whereas a light Pilsner marinade can only reduce PAH by 13%. On the other hand, a sweet BBQ sauce can ncrease HCA formation 1.9 - 2.9 times. But if you are going to use BBQ sauce, put it on at the end of cooking. That way it's less likely to burn and char INCLUDE LOTS OF THESE FRUITS & VEGGIES Foods that inhibit the mutagenic activity of HCAs include: red grapes blueberries spinach Kiwi apples parsley watermelon dried plums cherries STRATEGIZE WHILE COOKING Cut your meat into smaller pieces. Cover the grill with foil to reduce drips and flare ups Cook meat on medium to medium-high heat Flip meat frequently 4 To DON’T OVERCOOK Go with medium-high temperatures, about 375450°F. - WELL-DONE MEDIUM-RARE HCAs and PAHs depend Blackened and charred meat have on temperature plus time. the highest levels of HCAs and PAHs. Welldone meat contains 3.5 times So cut blackened bits off when as many HCAs as medium-are meat. they happen. For the full article explaining this nfographic [NP RR BR TI ree






Everyone is worried about grilling meat and cancer…but should they be? Don’t put away your grill just yet. There are steps you can take to minimize your risk and still enjoy the thrill of the grill. 

Here's what you need to know.


Grilling meat does produce a couple of chemicals that may increase risk of cancer. Scary sounding?


Heterocyclic amines (HCAs) form when meat is overcooked or charbroiled: Creatine, amino acids, and sugars in meat react together with heat.

(Interestingly, this is the same process as the Maillard reaction — the chemical reaction that browns meat and makes it so tasty.)

HCAs can damage and change DNA. Thus, the Department of Health and Human Services places HCAs in the “reasonably anticipated to be a human carcinogen” category. Not good.

Animal research consistently shows that HCAs contribute to cancer development — at least in very large doses. (That “very large dose” part is important.) Likewise, human research shows that eating a lot of HCAs is associated with a higher risk of cancer.

More than 17 different HCAs have been identified as potentially risky for humans.

Four factors influence HCA formation:

  • Type of food
  • How it’s cooked
  • Temperature
  • How long it’s cooked

Temperature is the most important of these four.


Follow these surprising tips to enjoy your backyard barbecue while reducing the health risks.

(Hint: drinking a beer with your burger can help.)



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Take Care Of Your Health Or Your Illness Will

Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com



#Cancer #John Berardi #PAH #HCA #Grilling Meat
Comments

Wayne Yoshida

5 years ago #1

Thanks Donald \ud83d\udc1d Grandy PN - Good to know I can continue grilling, smoking and roasting. Another great reason to avoid ruining meat by cooking to well done!

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