The Burning Truth about Barbequing The primary culprits are HCAs (heterocyclic amines), which are recognized carcinogens that form when meat, poultry, and even fish although to a much lesser extent are cooked at high temperatures. Meat contains protein, which is made up of amino acids. When meat is exposed to the heat of grilling, barbecuing or frying, HCAs are created. Several human studies suggest there is an increased risk for various types of cancers related to consuming foods that contain these carcinogens. Four factors influence that influence HCA formation are type of food, cooking method, temperature, and time. These HCAs are created from a reaction from the animal protein during the browning process. However, they are not just on the surface of the meat such as charred bits. HCAs come from a heat-induced reaction within the muscle and are actually embedded within the cooked meat. Temperature is the most important factor in the formation of HCAs. Frying, broiling, and barbecuing produce the largest amounts of HCAs because the meats are cooked at very high temperatures. One study conducted by researchers showed a threefold increase in the content of HCAs when the cooking temperature was increased from 392째F to 482째F. Oven roasting and baking are done at lower temperatures, so lower levels of HCAs are likely to form, however, gravy made from meat drippings does contain substantial amounts of HCAs. Cooking with liquid such as boiling, steaming, poaching, or stewing are done at or below 212째F; cooking at this low temperature creates negligible amounts of the chemicals. Foods cooked a long time ("well-done" instead of "medium") will form slightly more HCAs. Other forms of HCAs come from over cooking cheese when making nachos, lasagna and pizza. Even burnt toast can produce significant levels of HCAs. Other tips to help prevent the formation of heterocyclic amines (HCAs) - Keep the heat low, keep meat away from direct heat, remove grizzle and/or fat before cooking and avoid charring or burning
- If you have multiple burners use the indirect method of cooking. Place the meat, poultry or fish on the on the cold middle burner of the bbq allowing the hot burners on the left and right do the work.
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- Keep meat portions small so that they only spend a brief time on the grill, like kabobs with fruits and vegetables - Marinating meats for 30 minutes before putting them on the grill can significantly reduce the amount of HCAs. Research has shown that an olive oil, lemon juice and garlic marinade cut HCA levels in chicken by as much as 90%. Six hours of marinating in beer or red wine cut levels of two types of HCA in beef steak by up to 88% compared with a steak that was not marinated - Remove any burned parts of the meat before eating. Adding veggies to your plate will provide a healthy dose of antioxidants - Since meat and poultry produce the most HCAs because they contain the most amino acids and creatine, which are converted into HCAs. Cooking with seafood produces much less and plant foods like veggie burgers, fruits, and vegetables produce little or no HCAs Ian Harris is a Registered Nutritional Therapist, Natural Nutrition - Clinical Practitioner, Certified Food Psychology Coach, Certified Wellness Coach and Personal Chef. As well, Ian holds many other certification and specialties within nutrition and specializes in Lifestyle and Weight Management. Ian Harris has a bi-weekly health column in the Arnprior Chronicle Guide has written for the Canadian Association of Natural Nutritional Practitioners, has been heard on local radio and has been featured on local television. A Healthy Tomorrow Starts Today! What Are You Weighting for? – Ian Harris
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