BBQ Beyond the Burn: Flavourful Tips to Reduce HCAs & PAHs

Let's avoid burnt BBQ Sausages: & Minimise HCAs & PAHs for a Healthier BBQ

Summer's here, which means BBQ's ! 

I, for one, love a good BBQ, and I wouldn't want to take away from the fun. However, there are some ways to make your BBQs as nutritionally beneficial as possible. It's important to be mindful of the potential downsides of charred or burnt food.

Here's why: When meat reaches high temperatures and develops a blackened char, it creates two potentially harmful compounds: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).

HCAs and PAHs: A Cause for Concern?

HCAs form when amino acids (protein building blocks), sugars, and creatine (found in muscle) react at high temperatures during grilling, frying, or pan-searing. PAHs are formed when fat and juices from meat drip onto the heat source, causing flames and smoke. This smoke then adheres to the surface of the meat.

A recent study published in the journal "Cancer Epidemiology, Biomarkers & Prevention" (March 2024) found that individuals with the highest intake of well-done, charred meat had a significantly higher risk of colorectal cancer compared to those who consumed less charred meat. So let's reduce this risk.

Enjoying BBQs Without the Burn:

The good news is that you can still enjoy the smoky flavours of barbecued meats without compromising your health. Here are some tips

• Marinades are Magic:   Marinating your meat with herbs, spices, and acidic ingredients like lemon juice or vinegar can help reduce HCA formation by up to 50%. Download below doc for marinade recipes.

• Lower the Heat:  Opt for medium heat over your coals or grill, and avoid direct contact with flames. This will help prevent charring.

• Cook Thoroughly, But Not Charred:  Aim for a golden brown colour on your meat, not a blackened char. Use a meat thermometer to ensure safe internal temperatures.

BBQ Marinates.pdf

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