It's summer--and prime time for backyard barbeques. But before you fire up that grill, you may want to whip up a simple marinade. Not only will it add wonderful flavor to your food, but may provide protection against dangerous cancer-causing agents, as well.
National Cancer Institute (NCI) studies found that compounds called heterocyclic amines (HCA’s) are formed in muscle meats during cooking at high temperatures. HCA’s are created when amino acids (the building blocks of proteins) and creatine (a chemical found in muscles) react at high heat. The resulting chemicals, 17 of which researchers have identified, may up your risk of developing colorectal, pancreatic, lung and breast cancers.
The good news is that even briefly marinating foods is effective in reducing the amount of HCAs—in some cases, as much as 92 to 99 percent. Researchers have found that spices, herbs, garlic, vinegars, teas and other plants contain powerful antioxidant substances that help to neutralize heterocyclic amines.
Make your grilled goodies healthier by marinating first, cooking at a lower temperature for less time (not well-done), and opting for grilled veggies--which produce no HCAs.
Ward, M.H., et al. 1997. Risk of adenocarcinoma of the stomach and esophagus with meat cooking method and doneness preference. International Journal of Cancer 71(March 28):14-19.Layton DW, Bogen KT, Knize MG, et al. Cancer risk of heterocyclic amines in cooked foods: an analysis and implications for research. Carcinogenesis 1995; 16(1):39-52. Muscat JE, Wynder EL. The consumption of well-done meat and the risk of colorectal cancer. American Journal of Public Health 1994; 84:856-8. Snyderwine EG. Some perspectives on the nutritional aspects of breast cancer research. Food-derived heterocyclic amines as etiologic agents in human mammary cancer. Cancer 1994; 74:1070-7. Salmon CP, et al. 1997. Effects of marinating on heterocyclic amine carcinogen formation in grilled chicken. Food Chem Toxicol 35:433-41.