There has been a huge confusion in air regarding ‘Is consumption of
tandoori, grilled, roasted red meat safe of carcinogenic?’ Here I am trying to
give you some clarity on this topic.
Harmful Chemicals:
Heterocyclic amines, or HCAs, and polycyclic aromatic hydrocarbons, or
PAHs, are chemicals formed when meat is cooked at high temperatures over an
open flame, according to the National Cancer Institute. HCAs form when the
amino acids, sugars and creatine in meat react at high temperatures, while PAHs
form when fat and juices from meat grilled over an open flame drip onto the
fire, resulting in PAH-containing flames that adhere to the surface of meat.
HCAs & PAHs increase the risk factor for cancer.
Three groups of foods can form
cancer-causing chemicals when grilled and blackened:
·
all
meats such as beef, lamb and pork
·
poultry
such as chicken and turkey
·
fish
and shellfish
What
to do to keep your family safe?
The
safest thing to do is to give up grilling, frying, cooking at high
temperatures, and overcooked and well-done meats
·
Cook
with less intense heat and lower temperatures with all cooking methods
·
Use
hardwood chips from hickory and maple which burn cooler than softwoods such as
pine and fir
·
Use charcoal
briquettes, which burn at lower temperatures
·
Be
sure to oil your grill to keep food from sticking
·
Keep
your grill clean
·
Scrape
off all the charred residue every time you cook so that you don't transfer
carcinogenic chemicals to your food the next time you use it
·
Avoid
well-done meats
·
Avoid
the blackened and charred areas
·
Use
lower temperatures on the grill
·
Use
thinner cuts, which cook quickly
·
Flip
the filets before they are charred
·
Trim
the fat before cooking
·
Use
leaner cuts
·
Remove
the skin from chicken and salmon
·
Defrost
all meat before grilling
·
Cut
meats up into cubes, which cook very quickly
·
Don't
cook directly over coals, move them to the side
·
Keep
the grill rack farther away from the food rather then right on top of the coals
·
Avoid
having flames come in contact with the food
·
Use a
drip rack to catch the fat
·
Remove
food from the grill as soon as it is cooked
·
Don't
put cooked food back onto plates used for raw meat, poultry or fish due to
bacteria
Use
Alternate Cooking Methods
·
Bake
(but do not overcook)
·
Cook
with liquid: boil, steam, poach, stew
·
Slow-cook
food at low temperatures in the oven so that it is thoroughly cooked and
moist and then put it on the grill briefly to just sear it.
Use
Marinades
·
Marinated
foods produce less HCAs and PAHs when cooked. Some research shows that
marinating your meats not only makes them taste better, but also reduces the
production of carcinogens.
·
Marinades
include olive oil, soy sauce, vinegar, mustard, lemon juice, orange juice,
garlic, salt, pepper, cooking wine, herbs and spices
·
Remember
that extra marinade that you may want to use as sauce must be heated
thoroughly for at least three minutes before serving over cooked food to kill
any bacteria present from being in contact with uncooked meat, poultry or fish.
·
Always
marinate food in the refrigerator to keep levels of bacteria low.
So moderate consumption of grilled and
tandoors and roasted red meat reduces the risk of Cancer in future. Thus chose
nutritious food to savour your taste buds and to stay healthy. For all such
solutions to your health related confusions feel free to contact me in my
e-clinic.
~Dt. Deepalekha Banerjee
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