How to Decrease Carcinogens in Cooked Meat

Carcinogens are substances which might cause, increase the risks of, or promote cancer. How to decrease carcinogens in cooked meat has recently been of particular concern and debate in light of the WCRF/AICR Second Expert Report, Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective which found that, "The evidence that red meats and processed meats are a cause of colorectal cancer is convincing" (p. 141, 146, 148). The Expert Report further explains that, "Charring or cooking meats over open flame generates heterocyclic amines (HCAs) and polycyclic hydrocarbons (PAHs), which may cause cancer" (pg 152). Based on the findings of this expert report, there are a variety of different ways consumers can decrease or limit the amount of carcinogens when cooking meat.

The AICR suggests that it's not necessarily how you grill, but what you grill. Since the most convincing evidence is related to red meats and processed meats, the AICR says consumers should limit red meat to less than 18 ounces a week. Processed meats like hot dogs, sausage, bacon, and cold cuts should be avoided as well. While it is extremely unlikely that the All-American Hamburger and Hot dog will be going out of fashion anytime soon, there are a few simple things to keep in mind when grilling or cooking meat.

Choose the lesser of evils.

If you're at a cookout where the menu is hamburgers and hot dogs, skip the hot dog since it's a processed meat. A better choice would even be to bring a vegetarian burger and let the host or hostess grill that for you. Grilled chicken is another great alternative.

Skip the Well-Done.

Charred and blackened parts of the meat contain the most carcinogens. These should not be consumed. Charred parts should be scraped off or meat should be flipped routinely to ensure even cooking and less chances of the meat being burned or scorched.

Go for lean.

Choose lean meat selections and trim off any excess fat.

Precook in the microwave.

Meat that has been precooked in the microwave, requires less actual cooking time on the grill. Reducing the amount of time on the grill can also reduce the amount of potential carcinogens found in the meat.

Marinade.

Some new research suggests that meat which has either been soaked in a marinade or had a marinade applied to it might protect or coat the meat so that HCAs might be reduced.

Add some garlic.

While it may not ward off vampires, the Expert Report also states that "garlic probably protects against colorectal cancer" (p.119). Add some garlic to your marinade or search for marinade recipes that list garlic as an ingredient.

Grill vegetables or fruits instead.

If you really like to grill, simply change your menu. Since grilling vegetables and fruits produces no HCAs or PAHs, these items do not pose a potential risk for cancer and can be enjoyed in excess.

Try grilling corn on the cob inside the shuck. Wrap Vidalia onions inside aluminum foil and sprinkle them with a little bit of olive oil before grilling them. Pineapple, cherry, and sweet potato kabobs are delicious too and full of great antioxidants!

Use a Three Section Plate.

Picnics and cookouts often use the handy tri-sectioned plates. Fill the largest section and one of the small sections of the plate with vegetables, fruits, salads, and grains. The smallest remaining section should be reserved for a small serving size of meat.

Walk it off.

Try not to be so hard on yourself when you give in to an occasional indulgence. Even the Expert Report shows that physical exercise plays a vital role in a person's overall health and well-being. After you enjoy a grilled cheeseburger or hotdog, take a walk after dinner. Not only will your stomach be happy, but your heart and the rest of you will be happier too!

The bigger picture.

While grilling meat generates the substances that may cause cancer, also called simply HCAs and PAHs, it is important to look at the bigger picture.

Grilling alone is a single factor.

While the WCRF/AICR report might caution that their figures are estimates and "cannot be exact," and adds that "causes of cancer often interact with one another to increase or decrease risk," the report further goes on to explain that when trying to figure out cancer, things do not always add up to 100% exact scientific hard fact.

However, since the more convincing evidence was found in red meats and processed meats, making healthier dietary selections over the long haul is truly what should be taken into consideration and impressed upon consumers.

Mother knows best?

Whether it's Mother Nature our own mothers, the Expert Report vaguely seems to echo the mothers who urge their children to get outdoors and play, eat more vegetables and fruits, and stay away from candy and soda pop.

Perhaps these mothers were really on to something?

Works Cited

World Cancer Research Fund / American Institute for Cancer Research.
Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective.
Washington DC: AICR, 2007

The Expert Report is available in its entirety online for viewing in a PDF file and as a free download at: http://www.dietandcancerreport.org/

Additional Resources

The American Institute for Cancer Research

The New American Plate

The Drawbacks of Grilling Meat - Prostrate Cancer Foundation

Tips help limit carcinogens when grilling meat