Healthy Cooking: How Marinating Your Steak Could Prevent Cancer

Sharon Moore July 10, 2013

Most of us know that deep frying, grilling and other forms of aggressive cooking destroys the nutritional profile of meats, and worse, make them carcinogenic. But experts propose a better solution: marinate it first. Not only does this technique make the meat softer and more flavourful, it can also reduce its toxicity.

Previous studies show that when meats are cooked at high temperatures, like over an open flame or hot coals, beneficial amino acids are converted into toxic compounds known as heterocyclic amines (HCAs). Similarly, when fats are exposed to an open flame, they produce polycyclic aromatic hydrocarbons (PAHs), another type of toxin. Both HCAs and PAHs are known to cause cancer.

But marinating the meat first could prevent these compounds from occurring, even if the food is cooked over high flame. The reason for this is that marinades contain herbs, spices and other natural substances that are high in antioxidants.

According to a 2012 study published in the Journal of Agricultural and Food Chemistry, marinades exhibit anti-HCA effects when applied to meat. A marinade that contains garlic, ginger, rosemary, red chilli pepper and thyme, is especially effective in preventing the formation of the carcinogenic compounds in meat. Wine that is added in some homemade marinades has also been found to help reduce HCA content in meat. Researchers found that the nutrients in marinades create a ‘barrier’ between the meat and the cancer-causing compounds. In this particular study, marinating meat led to a whopping 74 per cent reduction in the production of deadly HCAs.

Several other studies confirm this result. In a paper published in the Journal of Food Science, certain marinades have been examined for their beneficial effects. The ‘Caribbean’ marinade for instance, reduced HCA formation by 88 per cent, herb-based marinade reduced it by 72 per cent, and the ‘Southwest’ marinade, by 55 per cent.

Another study which appeared in the journal Food Control suggests that applying marinade to meat before cooking could help significantly reduce its PAH content.

Natural, homemade marinades are the best

Whilst commercially produced marinades are often a convenient choice, most of them contain preservatives, and high levels of sugar and sodium, which counter the beneficial effects they offer. Nothing beats the homemade marinade that is made from the freshest ingredients. You can find a lot of sources from cookbooks and over the internet, featuring hundreds of marinade recipes. You can also experiment using your favourite herbs and spices!

Source of this article:

How marinating your meat can help you avoid getting cancer