It has been revealed that cooking methods that are widely considered “healthy” such as grilling, baking and airfryer may cause the formation of chemical compounds that increase the risk of cancer, diabetes and premature aging due to high heat. According to experts, the problem is not just frying; Almost every cooking method exposed to high heat carries similar risks.
According to the news of Huffington Post Studies show that foods cooked at temperatures above 280 degrees Fahrenheit (about 138°C) form compounds called advanced glycation end products (AGEs), which accumulate in the body over time and are associated with various chronic diseases.
The chemistry behind the fried look
Table of Contents
The browning process, which gives dishes a golden color and crispy texture, comes with a health cost. According to Sharon Collison, a dietitian from the University of Delaware, AGEs compounds formed when sugar and proteins react at high temperatures increase the risk of cardiovascular diseases and Type 2 diabetes in the long term.
Experts state that any food whose surface becomes fried or crispy triggers this chemical process. This includes grilled meats, baked vegetables and foods cooked in the airfryer.
The risk in the grilling method is not limited to browning. When meat fat drips onto flames or hot coals, the resulting smoke carries carcinogenic substances called polycyclic aromatic hydrocarbons (PAHs) and sticks to the food again.
Dr. from Bespoke Concierge MD. Michael Ednie notes that grilling can increase the carcinogenic risk from PAHs by three to fivefold. It is stated that especially meat with high fat content increases this risk even more.
Airfryer is safe but not without risks
Airfryer devices prevent the formation of PAHs by preventing the oil from coming into contact with the flame. However, since frying continues at high temperatures, the formation of AGEs is not completely eliminated with this method.
Experts emphasize that the airfryer is safer than deep-frying, but it still carries risks with long-term and frequent use.
The type of food, as well as the cooking method, determines the risk level. According to dietitian Milette Siler from UT Southwestern Medical Center, any animal protein cooked at high temperatures can lead to the formation of carcinogens. The highest risk is seen in processed meats; This is followed by red meat.
Chicken and fish are considered lower risk, while vegetables produce far fewer harmful compounds when cooked at the same temperature. The reason for this is that vegetables do not contain oil and do not create smoke caused by dripping oil.
Frequency is also a risk factor
Research shows that consuming meat cooked at high temperatures several times a week significantly increases the risk of Type 2 diabetes. Compared to consumption limited to once a week, this risk increases to 28 percent.
Experts point out that not a single meal, but eating habits over many years determines the health risk.
Experts emphasize that it is not correct to say that occasional barbecue or oven meals directly cause cancer. It is stated that the risk of cancer is shaped by the combination of cooking method, food type and general diet.
Risk; It increases with diets that include frequent consumption of red or processed meat, cooking foods until they become charred, and foods processed at high temperatures.
Risk can be reduced with small changes
According to experts, some simple measures can significantly reduce the formation of harmful compounds:
- Acidic marination: Marination with vinegar, lemon juice, yoghurt or wine reduces the formation of AGEs.
- Avoiding sugary sauces: Marinades with high sugar content, such as barbecue sauce, increase the risk.
- Shorter cooking time: It is recommended to cut the meat into small pieces and not over-fry it.
- Pre-cooking: Short-term use of microwave before grilling shortens the contact time with fire.
- Low heat methods: Boiling, steaming, stewing, sous vide and slow cooking methods are among the safest options.
Source: Newspaper Oxygen
