Preparing Healthy Food: Reducing Carcinogens

Many of us are rightfully concerned with the nutritional content of the foods we eat, but we may not realize that the way food is prepared also affects its healthfulness. This is especially important now with more people cooking at home due to the COVID-19 pandemic.

Certain cooking methods for meat, especially those with high-heat exposures like frying, roasting, and grilling, may present health risks due to the formation of potential carcinogens. These carcinogenic chemicals, called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), are formed when meat is charred or cooked over a high heat. Research suggests that when large quantities of these carcinogenic chemicals are consumed, inhaled, or even absorbed by the skin, the risk of human cancer may increase. Small amounts of grilled meat are likely safe, but people with a history of cancer or those who eat a lot of meat should be cautious.

One way to potentially make grilled meats safer to consume is to prepare it with antioxidant-rich marinades. Marinades with herbs and flavorings such as garlic, ginger, thyme, and rosemary may help break down some of the muscle in the meat and prevent the formation of carcinogenic compounds during cooking.

The Institute for Functional Medicine (IFM) recommends guidelines for grilling food in their IFM Toolkit, available on their website. These include choosing lean meats, trimming fat from meat, avoiding charring, and using marinades.