The Sunday Mail
Chishamiso Michelle Madzudzo
I love the festive season. Uniting around a fire and sharing a superb feast, prime time for grilling, right!
Now we hear that eating braaied meat increases your risk of getting cancer.
This claim is every braai-loving Zimbabwean’s worst nightmare. And it is something we are going to interrogate today.
The Science
Research does show that meat cooked at high temperatures release chemicals that increase cancer risk.
These are HCA and PHA, which are formed during cooking of muscle meats such as beef, pork, chicken, fowl and fish, due to a reaction between amino acids and creatinine at high temperatures.
Associated cancers are those of the colon, prostate, pancreas and stomach.
Lest you feel science is threatening your festivities, there is some good news.
Eating meat once, and once in a while won’t cause cancer. Instead, it is the regular and repeated exposure for decades that add up to make a difference in risk.
The emphasis is not to eat excessive amounts, particularly over a long period of time.
Meat can be a valuable source of nutrients such as protein, zinc, iron and vitamin B12, so simply appreciate that as with anything else, moderation is key.
Healthy Tips
Knowledge is power and now that you know the risks that are involved, here are a few ways to enjoy your braais in a healthier way.
Avoid processed meats: Skip the hot dogs, sausages and bacon, they taste good but carcinogens (cancer causing substances) form when these meats are preserved. They contain monosodium glutamate, preservatives, artificial flavourants and colours that may increase cancer risk. Choose meats like chicken, beef, pork that are uncured.
Keep the flames at bay: Tune your grill at a low heat setting, which makes it less likely for meat to burn. Braai with water to regulate heat so that you do not burn the meat.
Cut back on grill time: Cooking for a long time leads to the formation of carcinogens. It is important to reduce braaing time by employing the following simple methods:
choose meat that cooks fast, like fish
choose smaller cuts of meat such as kebabs, or cut meat into strips
Grill vegetables: You can still enjoy that smokey flavour you love and reduce cancer risk by braaing fruits and vegetables.
They do not release harmful chemicals even when cooked at high temperatures.
Examples include watermelon, mushroom, corn, broccoli, cauliflower, lettuce, asparagus, aubergine, onion, potato, banana, pineapple and pear.
You can also pair your meat with a rich antioxidant salad and steamed vegetables. Remember, the more variety and colour, the more the antioxidants.
Use thin marinade: Marinate meat in beer. Doing this for about four to six hours has been found to significantly lower the cancer causing agents that develop. An alternative is to marinate meat in a thin mixture of vinegar, oil and spices.
Other examples of ingredients that have been shown to be effective are olive oil, lemon juice, apple cider, mustard, garlic, black pepper, oregano and rosemary.
Always avoid thick sugary marinades that may cause charring of meat.
Trim off fat: Remove any excess fat to reduces the amount of PAH produced. Smoke from the braai caused by fat and juices hitting hot coal contains harmful chemicals that can cause cancer.
Use a tong rather than a fork which can pierce meat and cause meat juices to drip into the fire.
Create a barrier: Don’t allow juices to spill and produce harmful smoke and cut back on flame flare ups. Line your grill with aluminium foil or cook on cedar planks.
Chishamiso Michelle Madzudzo is the founder of Talk Cancer Zim. Talk Cancer Zim wishes you a merry Christmas and a happy New Year!
