Women who have had breast cancer are being advised to steer clear of meat grilled, barbequed or smoked in order to increase post-cancer survival time.  This is the advice from a recent study from the University of North Carolina at Chapel Hill who researched 1,508 women who had breast cancer. 

To gauge the intake of grilled, barbequed or smoked meat, the women were asked about their intake in each decade of life and in which season of the year the meat was most frequently consumed.  Five years later, the women were interviewed once again for a follow-up asking them the same questions. 

One of the main findings of the research was that when compared to women who had a low consumption of meat intake, women consuming a high amount of grilled/barbecued and smoked meat before a breast cancer diagnosis had a 23 percent increased mortality risk.  Also found was that women who continued to consume a high intake of grilled/barbequed and smoked meat after their diagnosis had an all-cause mortality risk elevated by 31 percent.

The defining link between breast cancer and meat intake

What appears to be the driving force of increasing a rise in breast cancer cases is a compound known as polycyclic aromatic hydrocarbons (PAHs) that in the past have been associated of contributing to a rise in this disease.  Other research has also found a compound called heterocyclic aromatic amines (HAAs) which has also been associated with increasing cancer. 

PAHs connection with grilled/barbequed and smoked meats is that when these meats are cooked at high temperatures is when these compounds along with other cancer-inducing chemicals (HAAs) are produced. 

The PAHs are lipophilic or fat-seeking and get stored in the fat tissue of the breast.  They have been shown to possibly increase the risk for breast cancer because they appear to directly interact with genes and cause damage to DNA. 

How to reduce PAHs when grilling meat

Grilled meat is a favorite food for many and is not likely going away anytime soon.  But the concerns over the chemicals produced such as PAHs and HAAs when grilling are legitimate and need to be addressed.  Red meat such as beef and lamb can be part of a healthy diet – they contain important nutrients of protein, iron, zinc, and B vitamins of niacin, vitamin B6 and vitamin B12.  But when these meats are grilled/barbecued or smoked is when they may become a possible health risk. 

For those who like the taste of grilled meat, everyone wants to be able to still enjoy this food but without the worry of ingesting too many PAHs or HAAs.  The goal is to maximize the nutritional value meat has to offer while minimizing their possible cancer risk.   In order to do this, here are tips on how to reduce the formation of the compounds of PAHs and HAAs:

·         Marinate meat before grilling helping to tenderize and add flavor but also to reduce the formation of PAHs and HAAs.  Marinades which are typically made of oil, vinegar and other herbs and spices, coat the meat forming a barrier against the formation of those compounds and protect the meat from charring.

·         Cut off and do not eat charred pieces of meat.  Charring causes the formation of HAAs which have been linked to cancer in animal studies. 

·         Don’t press burgers down onto grill grates, where juice can drip and cause flare-ups depositing these compounds onto the meat.

·         Cook meat over a medium flame instead of a higher temperature which will help prevent the formation of HAAs and PAHs while still allowing the internal cooking temperature to be reached.

·         Precooking the meat in the oven can help reduce the amount of time necessary for grilling or smoking.

·         Before cooking, remove meat from the marinade, shaking off the excess.  Use a paper towel to pat dry and to help promote browning.

·         Avoid sugary glazes and sauces, which can burn easily. 

·         Keep portions sizes small at 3-4 ounces.