How to Reduce Carcinogens
Reduce Carcinogens While Cooking:
The Secret to Safer, Healthier Meat
Cooking meat is a cornerstone of many animal-based, health-conscious kitchens. But did you know that grilling, broiling, or frying meat at high temperatures can create harmful compounds called heterocyclic amines (HCAs)? These compounds form on the surface of the meat during high-heat cooking and are ingested along with it. Research suggests that prolonged exposure to HCAs may increase the risk of colorectal and other types of cancer.
While that might sound concerning, there’s good news: you can easily minimize HCAs with smarter cooking techniques and a few key ingredients. Not only will this reduce harmful compounds, but it can also enhance the flavor of your meals.
Let’s explore how simple marinades and thoughtful cooking practices can transform your kitchen into a safer, healthier space—without sacrificing taste.
What Are HCAs and Why Should You Care?
HCAs (heterocyclic amines) are formed on the surface of meat during high-temperature cooking methods like grilling, frying, or broiling. They develop when the amino acids and creatine in the meat react to extreme heat.
Here's What You Should Know About HCAs:
Surface Formation: HCAs are most concentrated in the outer, charred portions of the meat. This is why overcooked or heavily grilled meat has higher levels of HCAs.
Not Naturally Present: HCAs are only produced during high-heat cooking processes, so raw or lightly cooked meats will not contain HCAs.
Avoidable Consumption: You can minimize your intake of HCAs by avoiding eating charred or blackened portions of meat and by using homemade marinades or pre-cooking techniques to reduce their formation.
Pro Tip: Cooking meat at lower temperatures helps preserve creatine, which supports muscle gains! That’s why I prefer my meat medium-rare. However, if you source lower-quality meat, I would lean toward cooking it more thoroughly.
This is why I prioritize high-quality meats from trusted sources. In fact, I trust some of my favorite farms so much that I even eat their meat raw! Check out my favorites page to see the farms I love.
Now, let’s continue...
Evidence-Based Marinade Ingredients to Reduce HCAs*
Scientific studies have found several ingredients that can reduce HCAs by up to 90%! Here’s how:
Antioxidant-Rich Ingredients
Antioxidants neutralize free radicals and slow down HCA formation:
Herbs & Spices: Rosemary, thyme, oregano, sage, and turmeric reduce HCAs by 40–80%.
Garlic & Onion: Sulfur compounds inhibit HCAs.
Fruits: Citrus juice, pineapple, and pomegranate offer a tangy, HCA-fighting boost.
Acidic Bases
Acids like lemon juice, vinegar, and yogurt lower the meat’s surface pH, cutting HCA formation by up to 90%.
Healthy Oils
While oils don’t directly reduce HCAs, they prevent burning and excessive charring—key contributors to HCAs. Choose high-quality oils like PJ Kabos olive oil, (use code: BAE5) especially their phenolic-rich Phenolic Shot, for added protection and health benefits.
My Approach on an Animal-Based Diet
I follow a simple animal-based diet—meat, fruit, honey, raw dairy, and animal fats—and avoid vegetables like garlic and onions due to their potential to cause gut inflammation. However, I might consider cooking with them (without consuming them) in the future. For now, I rely on herbs, citrus, and yogurt—ingredients that fit within my diet—to minimize toxins and enhance flavor. While I stick to what works for me now, I’m always open to learning and evolving along the way.
Understanding what goes into your food is essential. Cooking is an art, and the techniques we use can dramatically impact both the health benefits and the flavor of our meals. By being mindful and intentional with our cooking methods, we can focus on quality to maximize nutrition and taste!
Proven Cooking Techniques to Cut HCAs
Pair your marinades with these cooking tips to minimize carcinogens:
Pre-Cook First: Oven-baking meat before grilling reduces high-heat exposure, cutting HCA formation significantly.
Flip Frequently: Regularly turning meat on the grill prevents it from becoming overly charred.
Trim Charred Bits: Burnt sections of meat contain the highest HCA concentrations—ditch them before eating.
HCA-Reducing Marinade Recipe
Here’s an animal-based, easy marinade designed to fight HCAs and enhance flavor! I recently made Juicy Cuban Pulled Pork with Zesty Mojo Sauce, and I thought I’d share this marinade recipe with you.
Ingredients:
1/2 cup freshly squeezed orange juice
1/2 cup freshly squeezed lime juice
1 tsp lime zest
1/4 cup olive oil
1 tsp salt
1/2 tsp oregano
Instructions:
In a bowl, whisk together the orange juice, lime juice, lime zest and olive oil.
Pour the marinade over the pork (or meat of choice), ensuring it is fully coated. Add fresh sprigs of oregano. Cover and marinate in the refrigerator for at least 4 hours, or overnight for the best flavor.
For more on how I cooked this recipe, subscribe to my YouTube channel and hit the notification bell! The full tutorial comes out next week!
Why It Matters for Your Health and Wellness
For those living an animal-based, health-conscious, toxin-free lifestyle, reducing carcinogens like HCAs is a no-brainer. By using antioxidant-rich herbs, acidic bases, and safe cooking practices, you’re not only protecting your body but also embracing vibrant, intentional living.
Cooking & Toxins in the Air (Quick Side Note)
When cooking at high temperatures, toxins like heterocyclic amines (HCAs) and advanced glycation end products (AGEs) form in meat, which are linked to potential cancer risks. But the air in your kitchen can also carry harmful compounds. Cooking methods like grilling or frying release particulate matter, volatile organic compounds (VOCs), and polycyclic aromatic hydrocarbons (PAHs), all of which can affect air quality and respiratory health.
To further reduce toxins in the air, I’ve upgraded my home space to the Jaspr air purifier, (use code: ANIMALBB) which helps filter out harmful particles while cooking.
But that’s a topic for another day…
Conclusion
Cooking meat doesn’t have to come with health risks. By marinating with the right ingredients and practicing smart cooking techniques, you can drastically reduce HCAs, protect your health, and enjoy delicious meals!
Embrace the simplicity of real food, reconnect with your roots, and take intentional steps toward a toxin-free life. Check out my animal-based guide for a more intentional and highly nutritious way of living!
P.S. What’s your favorite marinade ingredient? Let me know in the comments or on social media! Together, we can share tips to make cooking healthier and more flavorful for everyone.
