The question
Nutritionist, Here in Kenya we like nyama choma. Is it true that it can cause cancer?
TK
(Note: Nyama choma is the Swahili name for meat cooked over a fire. Similar African foods include braai, bbq, chichinga, suya)
Nyama Choma
Our response
Oh TK, you are about to get me in trouble with a whole lot of people! When meat is cooked over a fire (or high heat for that matter), a chemical reaction occurs between the protein building blocks (amino acids) and creatine (a compound found in muscles). This reaction creates compounds known as heterocyclic amines (HCA’s) and it is these compounds that are believed to cause cancer. In addition to HCA’s, the smoke created by fat dripping into the fire contains chemicals known as polycyclic aromatic hydrocarbons (PAH’s). PAH’s play an active role in the formation of that burnt look on meat and are associated with cancer causing agents. So, to answer your question TK, yes, nyamachoma may increase the risk of developing some forms of cancer including colorectal, stomach, lung, pancreas, breast, and prostate . Does that mean you should avoid all nyamachoma? Not necessarily. There are some basic steps you can follow to significantly reduce your risk.. Here are some of them:
Marinate- Marinades not only add flavour to meat, they reduce the formation of HCA’s by about 90%. Some of the most effective marinades are the ones containing olive oil, citrus juices, garlic, red wine and beer.
Cook in foil- Foil acts as a physical barrier and minimizes the risk of chemicals getting onto the food.
Trim the fat- Taking off visible fat before cooking reduces the amount of fat that can drip into the fire and the consequent formation of PAH’s.
Reduce cooking time by:
- Precooking your meats
- Cooking in small portions
- Turning meat frequently
Thanks for your question TK. Enjoy!
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