The hidden risk on your plate: BBQ meat and bowel cancer

Barbequing meat is an iconic Australian past time, but studies have shed light on a potential health risk associated with this beloved cooking method: an increased risk of bowel cancer.

As research continues to evolve, experts are sounding the alarm about the link between high-temperature cooking of meat and the formation of carcinogenic compounds that may increase bowel cancer risk.

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Understanding the link between grilled meat and bowel cancer

According to the World Health Organisation (WHO), processed and red meats have been classified as Group 1 and Group 2A carcinogens, respectively, meaning there is either sufficient or probable evidence that these foods can cause cancer in humans.

The World Cancer Research Fund (WCRF) recommends: If you eat red meat, limit consumption to no more than 500gm cooked weight per week.

But it’s not just the meat itself — the way it’s cooked matters, too.

When meat is grilled, especially over an open flame or at high temperatures, it can produce potentially harmful compounds:

• Heterocyclic amines (HCAs): Formed when muscle meat is cooked at high temperatures.

• Polycyclic aromatic hydrocarbons (PAHs): Created when fat drips onto the fire, causing flames and smoke that coat the meat.

• Both HCAs and PAHs have been shown to damage DNA and may contribute to the development of cancer.

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Reducing your risk while enjoying your food

You don’t necessarily have to give up meat or barbecuing entirely.

Here are some practical ways to lower the cancer risk:

1. Use marinades: to protect your meat from burning and charring. Acidic ingredients like vinegar, wine or citrus juice alter the pH of the meat, which reduces the formation of HCAs and PAHs. Avoid sugary marinades that easily burn. Studies show that rosemary, garlic and turmeric lower HCA levels.
2. Cook at lower temperatures: Opt for baking, steaming, or slow-cooking rather than high-heat grilling.
3. Pre-cook meats: Microwaving meat for a few minutes before grilling can reduce HCA formation.
4. Avoid charring: Trim off blackened or burnt parts of meat before eating.
5. Flip frequently: Turning meat often can reduce HCA formation.
6. Grill vegetables: Grilling veggies instead of meat avoids HCAs and PAHs altogether.
7. Serve more vegetables and salad with your meat: the antioxidants, fibre and phytonutrients in vegetables will help to counter potential carcinogenic formation reducing your bowel cancer risk.

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Try this marinade on your next BBQ with red meat or chicken.

Chimichurri is a tangy, vibrant Argentinian oil-based sauce or marinade.

1 cup Fresh parsley

1 tbsp Dried oregano

4 cloves Garlic

1-2 tsp Red pepper flakes optional

½ tsp Smoked paprika

¼ cup Red wine or sherry vinegar

½ cup Extra-virgin olive oil

½ tsp Sea Salt

Combine all ingredients except oil in a food processor. Blend until finely chopped. Transfer to a bowl and add oil. Set aside for an hour or overnight. Coat your meat before BBQ.

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Conclusion

Barbecuing meat may be delicious, but it’s important to be aware of the potential risks.

By making informed choices and adopting safer cooking methods, you can still enjoy your favourite meals while protecting your long-term health.

Bowel cancer is often preventable, and dietary habits play a key role in reducing your risk.