The problem with grilled meats and HCA formation -
how to counteract carcinogens and make meat healthier
by Mike Geary - Certified Nutrition Specialist
Author of the best seller: The Top 101 Foods that FIGHT Aging
Most people aren't aware that when you cook meat (whether it's
grilled, broiled, or seared) there are carcinogenic compounds
that can form called HCA's (heterocyclic amines).
Now don't panic...you ingest various carcinogens all the time,
even with some vegetables. You can always protect yourself with
more antioxidants.
Please Note: When you cook meat in a water base as opposed to
grilling, broiling, or searing, you eliminate the HCAs. So for
example, meats cooked in a soup, or meats cooked in a crock pot
will not have the problem of the carcinogenic HCAs and is a
healthier way to cook meat.
But let's face it... grilled meat tastes awesome and there's no
way I'm giving up my grass-fed steak from the grill, or my
grass-fed burgers!
That's why it's important to know that there's a way you can use
spices to both counteract, and also drastically reduce the
carcinogens formed when you grill meat...
If you're going to grill meats, marinating meats for hours beforehand
in liquid mixtures that contain rosemary and other herbs/spices can
dramatically help to reduce HCA's (heterocyclic amines), which are
carcinogenic compounds that can form when meats are grilled.
So using rosemary, thyme, garlic, oregano and other spices in a meat
marinade before grilling meats can drastically reduce any carcinogens
that normally would form on grilled meat.
The antioxidants in rosemary and thyme from a marinade were
specifically cited in studies at being powerful inhibitors of HCA
formation when grilling meats. But it was also noted that other
spices such as garlic, oregano, and others can help to prevent HCA
formation as well, so I suggest using a variety, which tastes
great anyway!
One more important point about grilling meat:
Remember that the more well-done a meat is cooked, the higher
concentration of carcinogenic HCA's can form, so rare, medium-rare,
or medium are healthier choices than well-done.
I've never understood why anybody would want to ruin a good steak
by burning it to oblivion anyway. But hey, if you're one of those
folks that likes your steaks well-done, just remember that you're
eating a lot more carcinogens than a steak that's cooked less, so
make sure to load up on your antioxidants (spices, teas, berries,
etc) to help combat those extra carcinogens.
Washing down your barbequed meal with a glass of unsweetened iced tea
(rich in antioxidants) and also a good salad with lots of raw veggies
can provide the antioxidants needed to counteract the effect of HCAs
in your body from grilled meat.
By the way, even charring vegetables on the grill creates different
carcinogens such as acrylamides, so don't think that the negative
effect of charring only applies to meats.
Hey, we all love a great barbeque, so no need to give that up just
because of HCAs or acrylamides, but at least now you know how to
counteract the effects of these in your body to protect yourself,
and also how to use spices to drastically reduce the formation of
HCAs on grilled meat!
Lastly, remember that you can use superfoods such as spices, herbs,
fruits, veggies, and even some animal-based superfoods to fight
against cancer development, reduce high blood pressure, prevent
diabetes, prevent heart disease, and even BOOST your metabolism
for a flatter stomach.
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