Who invited the Bogeyman to my Barbecue?
Is there any connection between eating barbecued meats and increased cancer risk? Probably. Is it any reason to toss out your Weber for good? Definitely not!
Every year as barbecue season gets under full swing, the barbecue bogeyman raises his ugly head. Despite hundreds of thousands of dollars spent in Canada, the US and many other countries on research there is still no absolute direct link between increased consumption of grilled meats and fish and increased cancer risk in humans. There are certainly a lot of preliminary studies that would have us chucking the entire barbecue season, but there are as many conflicting or at least mitigating reports that have prevented our national health agencies from issuing an all-out ban.
What we do know for certain is that cooking meats and fish at high temperatures to the point of being well-done causes the production of at least 17 different heterocyclic amines (HCAs) which (in extremely high doses) have been clearly linked to increased cancer in lab animals. The longer cooking time and higher temperatures used to grill, broil or pan fry meats increases the amount of these amines which are a break-down products of amino acids found in muscle meats. These amines cause mutations in human DNA.
Another result of cooking fats at high temperatures is the production of polycyclic aromatic hydrocarbon, PAH, which is found in charred meat, smoke from juices dripping on the coals or lava rock and the fat drippings themselves. These products are known mutagens and also cause cancer in lab animals.
Various studies have closely studied women with breast cancer, and have concluded that women who consistently eat well-done and flame-broiled meats run a four-fold risk of developing breast cancer over those who eat medium done or prefer roasted or poached meats. There have been many other studies that have made connections between increases in colon, stomach and even prostate cancer with the increased consumption of well-done meats. But, genetic pre-disposition also plays a huge role, as do other environmental factors, life-style choices (exercise, smoking, stress), degree of exposure to other known risk factors such as pesticides and the whole diet profile of an individual. Obviously, not one food can be pin-pointed as the ultimate villain.
But where there is smoke, there is bound to be fire. We would be foolish to ignore some simple, common sense suggestions to reduce our exposure to any potential cancer-causing agents. The advice given by Canadian and American cancer agencies make sound sense. Eat grilled meats and fish in moderation and increase consumption of fruits and vegetables. (They’ll try any excuse to get us to eat our spinach!). Not only will a better rounded diet naturally incline us to eat less meat, there are many substances in plants such as antioxidants, that are known to inhibit production of HCAs, and vegetables are not susceptible to the production of HCA when grilled. Ground cherries, grapes or plums can be incorporated into ground meat to greatly reduce HCA production, with little effect on flavour. Fruit sauces are a good choice for use on grilled meats and fruit juices can be used in marinades. Marinade reduces HCA production in two ways: by reducing grilling time needed because of its tenderizing properties and some of its components, possibly garlic, soy , lemon juice or other acidic ingredients, reduce production of HCA.
Of course, you are going to eat that meat anyway, so here are the other recommendations. Clean off the grill before cooking to remove any left over charred meat bits. Grill at moderate temperature on the highest shelf. Trim off all fats before cooking, and cut off any charred meat before eating. Use the indirect barbecuing method whenever possible and use an aluminium drip pan to prevent fat dripping on the fire. Never use the meat drippings to make a sauce or gravy. Pre-cook meats in the microwave for a few minutes just before grilling: not only does this lessen grilling and exposure time, but micro waving itself reduces the level of HCA precursors. Flip the meat often and don’t leave your grill unattended. Be ready with a water-bottle to douse flare-ups. Eat all meats (except ground beef) medium to medium rare.
Finally, take the Canada Food Guide seriously.
There are preliminary studies showing that drinking beer,
sake and white wine may inhibit HCA activity. So, have a
cold one while keeping an eye on your barbecue and relax.
Remember, stress is also a factor linked to increased cancer
risk!