The Dark Side of Meat
By: Andrew Weil, M.D. Source: AARP The Magazine Date Posted:
Q: Is blackened meat carcinogenic?
A: In a word…yes.
We have long known that cooking animal flesh at high temperatures or for long times causes the formation of cancer-causing substances. This is true of barbecued meat, poultry, or fish, and especially true for blackened dishes. We also know that the more you eat of meat cooked this way, the higher your cancer risk. For example, in the Iowa Women’s Health Study, a large and well-designed population study, a preference for meat cooked well-done was a significant risk factor for breast cancer. Similar data link this preference to increased risk of prostate cancer in men and colorectal cancer in both men and women.
The danger is from animal tissue, not plant tissue. You can eat crisply grilled onions and blackened tofu without concern, but I advise you to take precautions about grilling meat.
First, don’t cook it to the point of blackening. Cut away any charred and very well-done outer portions of barbecued meat, chicken, or fish. Train your palate to enjoy these foods cooked less rather than more.
Do not breathe the smoke of burning meat or that of meat cooking at high heat on a grill; this is also carcinogenic. Use cuts of meat that have less fat to drip and smoke. Use a layer of aluminum foil between the meat and the coals, to stop drips from reaching them.
Try precooking meats, poultry, and fish in the oven, then finish them briefly on the grill to add flavor. Also, smaller portions require less time over the heat.
Barbecue more vegetables, including vegetable protein foods such as tempeh, the tasty soy food that is a staple of Indonesian cooking. It is meaty in texture, mild in flavor, and takes nicely to marinades and sauces.
Marinating flesh foods, even briefly, before throwing them on a hot grill can inhibit the formation of carcinogens. Use marinades with a high moisture content to keep the temperature of the meat down while it cooks. Extra-virgin olive oil and red wine contain antioxidants that enhance the effect, as do a number of seasonings—garlic, rosemary, and sage, for example. Vinegar and citrus juices help, too. For each pound of food, use a half cup of marinade, and make sure it bathes all surfaces.
Finally, drink a cup or two of iced (or hot) green tea when you eat barbecue. It may help your body eliminate any carcinogens you might ingest.
A pioneer in the field of integrative medicine, Andrew Weil, M.D., is a bestselling author and the editorial director of www.drweil.com.
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