Ottawa Sun

One of the greatest pleasures of summer is being able to finally take advantage of the nice weather and get outside for a barbecue. That being said, it’s important to remember that cooking meat at high temperatures produces harmful carcinogens. Fortunately, there are a few simple precautions we can take to reduce the harmful effects of these toxins.

Cooking at high temperatures (above 400F) causes major changes to the molecules in food, especially if it’s a food such as meat that is high in protein and fat. At these high temperatures, the large quantities of creatine found in the meat’s muscle cells chemically bond with the amino acids of the protein to form heterocyclic amines (HCAs), a chemical reaction you can easily imagine by picturing it charring on the grill. These HCAs are a highly toxic substance because they are able to bond to DNA and cause genetic mutations that can trigger the growth of cancer.

Epidemiological studies on this issue have shown that a high consumption of well-cooked meat is associated with an increased risk of developing pancreatic, prostate, stomach and breast cancers.

The fat found in meat can also play a role in the toxicity caused by cooking at high temperatures. Fat that drips onto the fire during cooking provides extra fuel for the flames and increases the amount of HCAs produced by the charring. The heat from the fire also causes the fat to oxidize, a process that produces toxic compounds such as malondialdehyde, a substance that can also lead to DNA mutations and increase the risk of cancer.

Luckily for barbecue aficionados, it is possible to reduce your exposure to the toxic compounds generated by cooking by simply avoiding the most charred parts of the meat. In some cases, though, this strategy can be difficult to put into practice: hamburgers, for example, are a major source of carcinogenic compounds because ground meat chars easily and the entire serving is usually eaten.

There are real ways of reducing the amount of carcinogens produced by cooking meat. Studies have shown that it’s possible to drastically cut the amount of HCAs by simply marinating meat in herbs such as rosemary, thyme and oregano, or in known antioxidants such as garlic, onions or red wine.

A recent study found that antioxidants were also able to interfere with the accumulation of malondialdehyde from meat fat. Researchers showed that meatballs made with ground meat containing a mix of spices high in polyphenols (garlic, paprika, rosemary, oregano) had 70% less malondialdehyde after cooking than plain meatballs with no spices.

In addition, the study found that people who ate the spiced meatballs had 50% less malondialdehyde in their urine, which suggests they were exposed to lower amounts of this toxic substance. It’s important to remember that the barbecue originated in the West Indies where meat was marinated with spices and herbs, which is exactly what these scientific studies are now showing us.

Once again, it goes to show the importance of our human tradition of developing empirical knowledge based on thousands of years of culinary experimentation. It turns out it really is worth using spices and herbs more often.

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ANTI-CANCER RECIPE

Bocconcini and Strawberries with Ginger and Pepper

7 oz (200 g) bocconcini (fresh mozzarella balls)

12 large strawberries

Vinaigrette:

1 Tbsp. (15 ml) lemon juice, freshly squeezed

1 tsp. (10 ml) crushed black pepper

3 Tbsp. (50 ml) balsamic vinegar

1 Tbsp. (15 ml) maple syrup

1/4 cup (60 ml) walnut oil

1 Tbsp. (15 ml) fresh ginger, grated

1 Tbsp. (15 ml) water

Mesclun mix (optional)

Cut the strawberries and cheese into thick slices and put aside.

In a small bowl, mix together all of the ingredients for the vinaigrette.

Marinate the cheese for 30 minutes in half of the vinaigrette.

On a serving dish, arrange the strawberry and cheese by overlapping and alternating the slices. You can also arrange them around a serving of mesclun mix.

Pour the remaining vinaigrette over the dish and serve immediately. Makes 4 servings.

Source: Marlene Gagnon, teacher at the Ecole hoteliere de la Capitale in Quebec City