Still. What you eat is only one piece of the puzzle, especially when it comes to cancer prevention. What happens to the food before it hits your plate also matters. We're talking about how you're cooking your food.
Dr. Jain points out that these meal-prep choices happen daily, and you may have a preferred method you use consistently. "Small differences in food prep can add up over time and influence long-term health, including cancer risk," Dr. Jain says.
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The Popular Cooking Method To Limit, Oncologists Warn
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"Charring foods, including meat, fruit and vegetables, can produce heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which can cause DNA damage in cells, increasing the risk of developing cancers, especially colorectal cancer," says Dr. Anton Bilchik, MD, Ph.D., a surgical oncologist, chief of medicine and the director of the Gastrointestinal and Hepatobiliary Program at Providence Saint John’s Cancer Institute.
"HCAs form when muscle proteins, like meat, poultry and fish, are exposed to high temperatures," Dr. Goy says. "PAHs are created when fat drips onto flames or hot surfaces, producing smoke that adheres to food."
What you shouldn't do? Freak out, as hard as it is after seeing all of the above. "There’s no need to panic—just don’t make it routine," Dr. Jain says.
"There’s no clear cutoff," Dr. Jain adds. "Risk appears to be related tohow often and how long someone is exposed over time. An occasional charred meal is unlikely to meaningfully raise cancer risk, but making heavily charred foods a regular habit may."
Related: The 1 Type of Food Oncology Dietitians Are Begging Everyone To Eat More
Related: ‘I’m an Oncology Dietitian—Here Are the 5 Foods I Always Have in My Kitchen’
6 Expert-Backed Tips for Safer Cooking
Steaming and poaching to preserve vitamins and antioxidant compounds, promote digestibility and nix HCA and PAH formation.Baking and gently roasting vegetables and lean proteins at lower, controlled oven temperatures helps avoid HCA/PAH-generating smoke and direct flame.Stir‑frying/quick sautéing with minimal oil to shorten cooking time (score!) and preserve nutrients and texture. Slow‑cooking at lower temperatures for tender, easy‑to‑swallow dishes (Dr. Bilchik adds that these dishes are go-to options for chemotherapy patients experiencing mucositis, taste changes, and fatigue.)Marinating with acids (lemon, vinegar, yogurt) and herbs when grilling to reduce harmful compound formation.Use olive or canola oil and season with herbs, garlic, citrus and spices instead of relying on butter and processed sauces.
And if something gets charred while you're playing around with new cooking methods in the kitchen? Just scrape it off and try again.
Related: ‘I’m a Breast Oncologist—This Is the One Food I Wish Women Over 50 Would Eat Less Of'
Sources:
Dr. Anton Bilchik, MD, Ph.D., a surgical oncologist, chief of medicine and the director of the Gastrointestinal and Hepatobiliary Program at Providence Saint John’s Cancer InstituteDr. Andre Goy, MD. a Hackensack Meridian John Theurer Cancer Center physician-in-chief and vice president of oncologyDr. Shikha Jain, MD, FACP, a triple board-certified hematologist and oncologist and an associate professor at the University of Illinois Cancer Center,Chemicals in Meat Cooked at High Temperatures and Cancer Risk. National Cancer Institute.Cancer: Carcinogenicity of the consumption of red meat and processed meat. World Health Organization.Mitigation of heterocyclic amines, polycyclic aromatic hydrocarbons, and acrylamide in air-fried chicken and beef: effects of cooking methods and marinades. Food Science Biotechnology.Hence then, the article about the popular cooking method oncologists are begging people to limit was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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