* Research has shown that some methods of cooking muscle meats such as beef, pork, chicken, and fish can form carcinogens (chemicals which may cause cancer) such as heterocyclic amines (HCAs).
* HCAs form when amino acids in proteins chemically react combine with creatine in muscles at high cooking temperatures.
* Studies have shown that an increased risk of developing colorectal, pancreatic, and breast cancer is associated with high intakes of well-done, fried, or barbequed meats and HCAs may be the reason.
* Researchers at the National Cancer Institute (NCI) as well as by Japanese and European scientists have identified 17 different HCAs resulting from the cooking of muscle meats that may pose human cancer risk.
* Various studies have found that people who ate their beef medium-well or well had a three times higher incidence of stomach cancer than those who ate rare or medium rare beef.
* Frying, broiling, and barbecuing produce the largest amounts of HCAs because meat cooks at very high temperatures.
* Research has found that cooking at 250°C versus 200°C (482°F versus 392°F) increases HCA formation by 300%.
* Oven roasting and baking typically done below 150°C form much lower levels of HCAs however, gravy made from meat drippings does contain substantial amounts of HCAs.
* Stewing, boiling, or poaching are done at or below 100°C (212°F) produces negligible amounts of HCAs.
* Foods cooked a long time (“well-done” instead of “medium”) by other methods will also form slightly more of the chemicals.
* Partially cooking meats in the microwave oven before flame grilling or barbecuing will reduce the amounts of HCAs and helps to decrease mutagens by destroying precursors.
* If you microwave defrosted meats for at least 2-3 minutes at full power prior to cooking them, you can reduce HCA formation by up to 90 percent, and even more if you pour off the juices formed during microwaving prior to further cooking.
* Do not eat gravy made from meat drippings. Many simple recipes exist to make “gravy” such as caramelizing some onions in olive oil, adding some nice mushrooms, and then adding water and boiling the mixture to form a gravy. Starch can be added to thicken if desired. This type of gravy will not contain HCAs.
