Meat increases Cancer Risk?

       Welcome to dieting. 

     Are you thinking:

     “I eat meat all of the time, especially grilled.  Wasn’t grilled chicken supposed to be the ultimate health food?”

     Let’s delve into cooking food at high temperatures, and grilling food.  Research shows that cancer will result from Heterocyclic Amines (HCAs), and Polycyclic Aromatic Hydrocarbons (PAHs).

     (HCAs) and (PAHs) are chemicals formed when muscle meat, including beef, pork, fish, or poultry, is cooked using high-temperatures.  High-temperature cooking includes:

• pan frying

• grilling

• any open flame exposure

• above 300 degrees Farenheit

     Laboratory experiments proved these chemicals mutagenic, they cause changes in DNA that may increase the risk of cancer.

• HCAs:

     HCAs are formed when amino acids, sugars, and creatine react at high temperatures.  Heterocyclic amines are formed containing one or more closed rings of carbon and nitrogen.  HCAs are not found in significant amounts in foods other than meat cooked at high temperatures.

 “A number of other food constituents are involved in the formation of HCAs. Antioxidants, ascorbic acid, butylhydroxyanisol, and certain concentrations of mixtures of tocopherols show an inhibitory action, likewise for the inhibitors of nonenzymic browning. Sodium bisulfite for example, totally inhibits the formation of HCAs in canned foods when added at the level of 0.5%. Butylhydroxytoluene, on the other hand, promotes the formation of HCAs of the quinoxaline type. In beef grilled in the presence of soya protein, chlorogenic acid, or cotton grain flour, a reduced mutagenic activity is seen. The inhibitory effect of the soya proteins might be related to the presence of phenolic compounds, or to its water binding capacity, leading to a higher water content in the cooked product with less transport of the precursors to the surface. Certain phenolic compounds more or less complex (tannic acid, quercetol, rutin, catechin, and propyl gallate) seem to reduce mutagenic formations during albumine pyrolysis. Recently, Weisburger research showed that tea polyphenols may represent another approach to lower HCA formation. In addition, flavones reduce the formation of mutagenic agents. This property may be explained by the reduced formation of certain products of the Maillard reaction that are precursors of HA formation. Flavones or flavonols that contain C5, C7 and C4' hydroxyl groups are potent inhibitors of P-450 enzyme activities induced by Aroclor 1254 (P450IA1 and P450IA2), and may potentially be useful as chemopreventive agents against HCA-induced mutagenesis or carcinogenesis. Other products of the Maillard reaction are inhibitors of HCA formation. The possible mechanisms of the antimutagenic effect of Maillard reaction products prepared from xylose and lysine to IQ has been suggested to be due to the interaction of this Maillard product with proximate metabolites of IQ to form inactive adducts and not to inhibit the activity of hepatic microsomal enzymes, direct reaction with intact IQ or interaction with DNA. The presence of iron increases the formation of mutagenic agents, and this increase is opposed by the addition of a chelating agent, EDTA (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1469314/pdf/envhper00334-0048).”

•  PAHs:

     PAHs are formed when fatty juices drip onto the fire, causing flames. These flames contain PAHs that then adhere to the surface of the meat. PAHs can also be formed during other food preparation processes, such as smoking of meats.  PAHs can be found in other charred foods, as well as in cigarette smoke and car exhaust fumes. Polycyclic Aromatic Hydrocarbons contain multiple carbon rings.

(http://www.cancer.gov/about-cancer.”

 “PAHs themselves are relatively non-reactive chemicals toward biological macromolecules under physiological conditions. Rather, they require metabolic activation in order to exert genotoxicity, including mutagenicity and tumorigenicity. Upon entering the body, the cellular defense system attempts to “remove” these foreign substances by metabolism. PAH metabolism in a mammalian system is principally in the liver and is catalyzed mainly by the cytochrome P450 enzymes. Other metabolizing enzymes are also involved. Upon metabolism, PAHs become more polar and water-soluble to be excreted out of the body, thus completing the removal or the biological “detoxification” process. However, metabolism of some PAHs also generates reactive intermediates that are capable of forming covalent adducts with nucleic acids, leading to genotoxicity (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3812823/).”

      Well done, grilled, or barbecued chicken and steak all have high concentrations of HCAs. Cooking methods that expose meat to smoke or charring contribute to PAH formation.

     How to grill healthier:

So, grilling meat, poultry and fish creates these carcinogens.  Protect yourself.  How:

-Use lean cuts of meat- there will be less fat to drip onto the hot grill.

-Fish and chicken also have lower levels of the amino acids that lead to HCA production.

-Remove the skin from chicken.

-Reduce the high heat cooking duration.

-Fish requires less high heat than steak- there's less time for the compounds to form and adhere to your meal.

-Limit exposure to the high heat on the grill.

-Precook meat in the microwave or oven- less grilling time.

-Check the heat temperatures- these carcinogens become toxic at 300 – 325 degrees Fahrenheit. 

-Scrape off the charring.

-Dispose of the charred trimmings that fell off.

-Clean the grill thoroughly- Put the dirty rack into a plastic garbage bag. Add water and dishwashing liquid and leave overnight. Brush off the residue and rinse.

-Use a perforated foil over the grill.

-Marinating meat for 30 minutes limits carcinogen formation.

-Sides of fruits and veggies are rich in naturally-occurring, cancer-fighting phytochemicals.

-Caution: Processed meat, hot dogs and sausages. These increase cancer risks.

 (http://www.huffingtonpost.com/)."

If these recommendations are too much for you, then try the no red meat diet:

“As its name suggests, the no red meat diet excludes all types of red meat, including pork, beef and lamb, though it isn't an officially-named diet. These meats have a reddish color because they contain higher amounts of a protein called myoglobin than white meats, according to the USDA (http://livewell.jillianmichaels.com/red-meat-diet-5284.html).”

     You don’t have to completely cut off red meat, though.  There are some great Italian food recipes that don’t contain red meat. There are some slow cooking recipes you would enjoy as an alternative to grilling meat. 

     Don’t ask yourself:

“Grilled meat is awesome. What am I going to do without barbeque?”

     Instead, reintroduce yourself to dieting.  Put your walking shoes on so you can find your way to a healthier you. 

     Research:

• How to Trim Belly Fat.

• Define DHEA.

• Eating on a Gluten-Free Diet.

• Curve Sugar Addiction.

• Lists of Iron-Rich Foods.

• Have you tried the Paleo Diet.

• Does Hydroxycut work?

• Lists of Low-Carb Diets.

• Why Apple Cider Vinegar?

• 3 Day Diets.

• Delicious Fat-Burning Foods.

• All Diets A-Z

     Giving up grilled food is the start to a new diet, and increased health.