Have Your Steak and Eat It Too
Is there a more ubiquitous summer aroma than the smell of barbecue? Charred smoke drifting over the neighbours fence. Food tinged with a soft crunch of charcoal. Sweet caramelised onions topped with tomato sauce...
So good.
But as with any delicious food, questions lurk about the health effects of barbecued foods.
Is it safe? Does it cause cancer? What about barbecued vegetables? Are other forms of cooking safer?
These questions have resulted from studies investigating Advanced Glycation End products (AGEs) and their association with barbecued foods. AGEs generate oxidative stress and inflammation within our body and are associated in a variety of chronic diseases such as cancer, diabetes, and cardiovascular disease.
The reason AGEs are produced in cooked foods is due to the Maillard reaction – a chemical reaction that causes barbecued foods (and cooked foods in general) to brown and become more flavoursome.
But it’s not all doom and gloom! And you don’t have to survive on salad alone over barbecue season. Let’s decipher fact from fear to ensure you can have your steak and eat it, too.
A brief nerd-out on the Maillard reaction
The Maillard reaction occurs in foods that are cooked at very high temperatures. It causes amino acids in the food to alter due to their interaction with sugars. This reaction produces AGEs, which are carcinogenic compounds involved in aging and the development of degenerative diseases.
Does the Maillard reaction only affect red meat? What about chicken and fish? What about vegetables? WHAT ABOUT TOASTED MARSHMALLOWS?!
The Maillard reaction affects all chargrilled meats. This means AGEs are produced to some degree depending on how the meat is cooked, and how “well-done” it is cooked. Meats such as beef, pork, and poultry have the highest level of AGEs when barbequed, fried, or roasted, followed by lamb, fish and eggs (1).
Few studies have looked at the production of AGEs in chargrilled vegetables. However because vegetables are composed of different compounds compared to meat (ie: less proteins, less fat), they appear to form relatively fewer AGEs when cooked. It’s important to note this depends on the style of cooking, and how crispy you like your veggies.
And yes, toasted marshmallows undergo the Maillard reaction, too. So does your morning toast. Roasted coffee beans. Fried eggs. Stout beer. Hard cheese… Pretty much all the foods that make up a delicious breakfast.
Is there a safe limit for how much barbecued food I can eat?
Currently there are no guidelines regarding how much barbecued meat can be eaten on a regular basis, but the Australian Dietary Guidelines state a safe consumption of “lean, cooked red meat” is a maximum of 455g per week (2). This can be divided however you like. For example, you might enjoy two 220g steaks per week; you might eat a small 65g steak each day; or you might prefer a few snags and burger patty over the weekend.
If you are a fan of a well-done steak, it might be best to save this dish for special occasions and focus on other meats – and safer cooking methods – for most of your other meals.
Can I minimise the risk of AGEs?
Absolutely! Cooking with moist heat helps reduce the formation of AGEs. This includes steaming, simmering, and stewing. Another option is to marinate the meat in an acidic solution such as lemon juice or vinegar for an hour before cooking.
Other methods that help reduce the production of AGEs include cooking at lower temperatures, avoiding prolonged high-temperature cooking (particularly on an open flame/barbeque), flipping meat regularly during pan frying, and removing burnt bits of food prior to eating.
But red meat is a great source of protein and iron. How do I balance my intake to eat these nutrients but reduce my risk of disease?
Red meat is a great source of protein, iron, zinc, and vitamin B12 – nutrients particularly important if you exercise regularly. These nutrients can be found in plenty of other foods if you want to avoid red meat, however if you love eating steaks n’ snags on a regular basis, try to follow the Aussie Dietary Guidelines to reduce your risk of disease. As mentioned above, the guidelines encourage no more than 455g of red meat a week, inclusive of beef, pork, and lamb (even though lamb produces lower AGEs than chicken when cooked at high temperatures. Nutrition is never-ending contradictions!)
It’s also important to cook your meats appropriately – steaming, simmering, and stewing more often than grilling, barbecuing, and frying.
Pairing your meats with plenty of vegetables, fruits, and/or whole grains is another fantastic way to reduce your risk of disease as these foods are low in AGEs and have extensive research showing their ability to help lower the risk of disease.
If I reduce my red meat intake, what other foods I can eat to get enough protein and iron?
There are many options available to you! Check out this link which will give you a list of both protein-rich foods and iron-rich foods that are not red meat.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6600625/#:~:text=Beef%20and%20cheese%20were%20found,AGEs%20than%20lower%20fat%20cheeses
https://www.eatforhealth.gov.au/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and