I’m about to break some unfortunate news – BBQ’d meat has been shown to contain carcinogenic compounds. Yes, carcinogenic. Substances called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) are chemicals formed when muscle meat (such as beef, pork, fish, and poultry) is cooked using high-temperature methods, such as pan frying or grilling directly over an open flame.
The Good news…
If you love a BBQ but fear the potential carcinogens that come with chargrilled meat, the Brassica family may allow you to have your ‘meat’ and eat it to! The cancer risk associated with cooked meat is reduced in populations who ALSO consume brassica vegetables regularly. Why? Researchers think it’s because the brassica family is rich in a class of phytochemicals called “isothiocyanates”, which just happen to be AMAZING for stimulating the detoxification of food carcinogens. Yet again, nature’s got us covered :)
A recent study confirmed that combining meat with cabbage before cooking significantly lowered mutagenic activity of fried burgers. The researchers fried up some pork mince patties, and when they added cabbage, a significant amount of ANTI-carcinogenic compounds were formed! These compounds help to detoxify the mutagenic amines formed by heating meat, thus rendering it less harmful.
So what are the brassica veggies?
- Cabbage
- Cauliflower
- Brussel sprouts
- Broccoli
- Kale
- Kohlrabi
- Swede
- Turnips
- Collard Greens
The great thing is you can apply this principle to many recipes to reduce your cancer risk! Put some cauliflower on your chicken skewers, opt for a side of broccoli with your steak, eat your BBQ fish on a bed of kale. Easy!
Until next time,
Stacey.
