Are you aware that eating burnt meat can increase your risk of developing cancer? It’s true, and it’s been known for quite some time that charred meat contains carcinogenic substances. Those who frequently consume well-done burgers and steaks may be putting themselves at a higher risk for cancer. However, recent research from the Linus Pauling Institute at Oregon State University indicates that pairing your meat with the right food can help offset at least some of that risk.
The study reveals that the protective food you should be eating is spinach. In tests conducted on laboratory animals, this leafy green vegetable — famously known as Popeye’s favorite food — reduced the incidence of colon tumors caused by charred carcinogens by nearly half, from 58 percent to 32 percent.
The researchers found that, while carcinogens in overcooked meat can damage gene expression and cell behavior negatively, the phytochemicals present in spinach may help the body protect itself from the consequences. According to Mansi Parasramka, a postdoctoral scholar with the Institute, “Cancer development is a complex, multi-step process, with damaged cells arising through various means.” The study showed that alterations of microRNAs affect cancer stem cell markers in colon cancer formation. MicroRNAs are tiny factors in cells that play significant roles. However, adding spinach to your meals can help put your cells back on track to better health.
So, how can spinach offer this protection? Spinach is known to be a nutrient-dense food, containing high levels of vitamins A and C, iron, and more. However, its most remarkable attribute in fighting against the carcinogens in burnt meat is its high concentration of phytochemicals, which are plant-based compounds with various health benefits. The main phytochemicals thought to be responsible for spinach’s cancer-fighting properties are carotenoids (such as beta-carotene, lutein, and zeaxanthin) and flavonoids (including quercetin and kaempferol).
Carotenoids in spinach provide antioxidant support that can neutralize potentially harmful free radicals and may prevent them from causing damage to your cells. This antioxidant process can help reduce the risk of developing cancer. Additionally, flavonoids in spinach — specifically, quercetin and kaempferol — have strong anti-inflammatory and anti-carcinogenic properties. These compounds work together to protect your cells and may ward off cancerous changes caused by the ill effects of charred meat consumption.
The takeaway from the research is clear: incorporating spinach into your diet, especially when consuming grilled or barbecued meat, can help reduce the risk of developing colon cancer. However, it is still recommended to avoid consuming excessive amounts of burnt meat. Besides, proper cooking techniques can also make a significant difference in reducing the formation of carcinogens in meat.
When grilling or cooking meat at high temperatures, try to prevent charring by following these simple tips:
- Trim excess fat: One of the primary carcinogens in charred meat, polycyclic aromatic hydrocarbons (PAHs), are formed when fat and juices from the meat drip onto the heat source, causing flames and smoke. By trimming excess fat, you can reduce the formation of these harmful compounds.
- Marinate your meat: Studies have shown that marinating meat before grilling can significantly reduce the formation of both PAHs and heterocyclic amines (HCAs), another class of carcinogenic compounds.
- Cook at lower temperatures: Cooking meat at lower temperatures can help prevent charring, and the formation of PAHs and HCAs. It may take a little longer, but it’s worth the effort for healthier results.
- Don’t press or puncture: When you press or puncture the meat, you’re causing the juices to escape, increasing the chances of flare-ups and charring. Use a spatula or tongs to turn the meat and minimize the risk of carcinogen formation.
- Keep an eye on your grill: Being attentive to your meat’s cooking progress can help you prevent charring or burning. Make sure you’re flipping the meat frequently to avoid overcooking on either side.
In conclusion, dietary choices play a crucial role in cancer prevention. By incorporating nutrient-dense, protective foods like spinach into your meals, you can potentially offset some of the risks associated with consuming burnt meat. However, it is essential to also practice safe and healthy cooking methods to minimize the formation of carcinogenic compounds in your food. So, next time you fire up the grill or cook your favorite steak, remember these helpful tips and consider adding a side of spinach to your plate for a healthier meal.
