ACCORDING to the Cancer Association of South Africa (CANSA), cooking certain meats at high temperatures creates chemicals that may increase the risk of cancer.
Some of these chemicals are not present in uncooked meats.
Among these are Heterocyclic Amines (HCA’s), a cancer-causing chemical formed during the cooking of muscle meats – beef, pork, fowl, and fish. HCA’s form when the building blocks of proteins (amino acids) and creatine react at high cooking temperatures.
High consumption of well-done, fried, or braaied meats are associated with increased risk of colorectal cancer, pancreatic cancer and prostate cancer.
Sugars present in certain marinades may also form HCA’s and Polycyclic Aromatic Hydrocarbons (PAH’s) during high temperature cooking.
These chemicals can also form when braaing meat over a charcoal or wood fire when fat and juices from the meat drip onto the fire causing flames and smoke.
AGEs
When proteins are cooked with sugars in the absence of water, Advanced Glycation End Products (AGEs) are formed. AGEs are implicated in many age-related and chronic diseases such as:
• Cancer
• Type II diabetes mellitus
• Cardiovascular diseases
• Alzheimer’s disease
• Deafness
• Blindness
Protective measures when braaing
• Prepare the grill properly – smoke from the grill contains potential cancer causing chemicals.
• Avoid direct exposure of meat to an open flame.
• Avoid prolonged cooking times of meat.
• Use microwave oven to cook meat prior to exposure to high temperatures.
• Continuously turn the meat over while it is exposed to a high heat source – this substantially reduces HCA formation.
• Eating charred, well-done meat on a regular basis may increase one’s risk of pancreatic cancer.
• Select lean proteins like skinless chicken or turkey breast, flank steak and fish. When you do braai meat, trim any excess fat from the meat, as less fat means less smoke.
• Avoid eating processed meats. If you choose to eat processed meats, choose those with the lowest level of HCAs and PAHs.
HCA and PAH limits
The maximum ‘safe’ daily intake of HCAs and PAHs in food has not been established, however the following can be done to reduce your exposure to HCAs:
• vary the methods of cooking meats.
• microwave meats more often, especially before frying, broiling, or braaing.
• refrain from making gravy from meat drippings.
