Can Fried Meat Pose a Threat to Your Health?

Scientists confirm that fried meat harms health, which is why modern dietary recommendations advise people to emphasize other cooking methods and reduce the frequency of frying food. However, it is important to note that “less often” does not mean “never.” People can occasionally indulge in shish kebab or cook a cutlet in a frying pan. Moreover, following certain rules can help reduce the harm caused by fried meat.

The Risks of Consuming Fried Meat

When meat is cooked, whether it’s on coals or in a frying pan, it produces certain compounds that can potentially be harmful to human health. These compounds include heterocyclic amines, polycyclic aromatic hydrocarbons, and oxidized fats.

Heterocyclic amines develop when amino acids and sugars in the meat are heated to high temperatures, such as when grilling or frying. At the same time, fats in the meat can also become oxidized when exposed to high heat.

Polycyclic aromatic hydrocarbons are created when smoke is produced, usually by melting fat and meat juices that drip onto an open flame or hot surface during cooking.

These compounds can cause oncological diseases in laboratory animals when administered in high doses. Although such studies used doses of substances that were much higher than their content in food.

Regardless, if these compounds have a negative effect on the animal body, there is a possibility of danger for humans as well. Observational studies on humans have shown a link between well-cooked meat and prostate cancer, pancreatic cancer, and colorectal cancer in some cases, while others show no such connection.

Data also suggest that consumption of fried food, including meat, may increase the risk of developing heart disease and type 2 diabetes. Additionally, individuals who consume fried food often tend to eat less vegetables, fruits, whole grains, and drink more sugar-sweetened beverages. Therefore, this effect may be associated with overall unhealthy eating habits rather than just an excess of fried food.

People who eat fried food, including meat, regularly also consume higher amounts of saturated and trans fats, which can negatively impact heart health. In addition, frequent consumption of fried food is associated with the risk of overweight and obesity, as it is typically more calorie-dense and fatty compared to the same ingredients cooked in other ways.

For instance, 100 grams of baked potatoes contain only 93 calories and no fat, while the same amount of french fries from a cafe has 312 calories and 14.7 grams of fat. Similarly, pan-fried beef contains around 196 calories and 15.8 grams of fat, depending on the original fat content of the meat, whereas boiled beef only contains 126 calories and just over 3 grams of fat.

According to the American Heart Association, fried fish cannot be considered healthy. Eating at least two servings of fish per week is beneficial for heart health, but only if it is prepared in other ways besides frying.

What is the recommended intake of fried meat?

Various sources do not provide precise data on the amount of fried meat and other fried foods that can be consumed without causing harm to health. However, consuming fried food four times a week or more is considered frequent.

Therefore, instead of eliminating fried food entirely from your diet, especially if you enjoy it, it is advisable to reduce the frequency of consumption and substitute it with healthier alternatives. WHO recommends cooking and stewing food more often than frying to decrease the amount of saturated fat in the diet. Additionally, replacing some red meat with fish or legumes and increasing the consumption of fruits and vegetables is beneficial for health.

International dietary recommendations suggest that vegetables and whole grains should constitute around 75% of the food intake, while protein foods should only account for 25%, with an emphasis on fish and poultry. This means that fried meat should not be the primary component of one’s diet but it does not have to be completely eliminated. Furthermore, there are certain methods to decrease the formation of potential harmful compounds in fried meat, which we will explore further.

Reduce the adverse impact of fried meat on health

Marinate the meat before frying

An acidic environment does not facilitate the formation of heterocyclic amines. Pre-treating the meat with acid tenderizes it, reducing the required thermal treatment time and lowering the concentration of potentially harmful substances. The effectiveness of preventing the formation of unwanted compounds increases with the acidity level of the marinade.

Antioxidants are present in many liquids used for marinades, including wine, lemon, and berry juices. These substances reduce the oxidation of fats and the formation of heterocyclic amines. Acidic marinades with antioxidants are particularly beneficial. Research indicates that non-alcoholic red wines, such as “Cabernet Sauvignon,” “Tempranillo,” and “Isabel,” are suitable bases for marinades because they are acidic and contain active substances.

Marinades that do not contain acid are also an option. Non-acidic liquids that are high in antioxidants, such as green tea or beer, can be used to pre-treat meat.

You can select any marinade recipe that suits your taste, including those based on vinegar, wine, beer, lemon or berry juice, dairy products, or green tea. The duration for meat to be marinated varies from one to 24 hours, with longer durations being more effective.

Add spices

Spices are believed to contain antioxidants that inhibit the synthesis of heterocyclic amines and the oxidation of fats.

Turmeric is an excellent option. Other effective spices include cloves, cinnamon, oregano, rosemary, ginger, and paprika. Evidence shows that thyme and sumac also have positive effects. Pink pepper is the most effective among peppers.

In summary, ground spices can be added to the meat marinade according to personal preference or rubbed onto the meat before marinating.

Lower the cooking temperature and reduce the frying time

High-temperature cooking of meat may produce dangerous compounds. To minimize this danger, refrain from exposing the meat to open flames and instead fry it over moderate heat on the stove. If you have the ability to control the temperature accurately, it is preferable to set it at 160-200 degrees Celsius (320-400 Fahrenheit).

Searing the meat rapidly before using other cooking methods is acceptable, but it should not be charred. Prolonged frying or high temperatures may cause the finished product to contain elevated levels of toxic compounds. In the event that any charred portions appear on the kebab, it is preferable to remove them and avoid consuming them.

Frequently turn the meat over

If the meat is left on the pan for more than five minutes or exposed to direct heat on one side, it will become intensely heated. Additionally, higher cooking temperatures lead to the formation of more heterocyclic amines and oxidized fat.

To prevent the formation of harmful components, it is best to flip the meat frequently, which lowers the temperature inside without requiring a change in heat level. It is advised to fry the meat at moderate heat and flip it every minute. This approach will result in an internal temperature of approximately 70 degrees Celsius (158 degrees Fahrenheit) for the meat for cooking but not high enough to create harmful compounds.

Protect the meat from smoke

Melting fat and drippings that fall onto burning coals result in the development of polycyclic aromatic hydrocarbons. These substances, along with smoke, infiltrate the meat.

As a result, it is preferable to position the coals on the sides of the meat-laden skewers rather than directly beneath them. It is not required to make sauces from the juice that collects on the baking sheet or in the roasting pan.

Preheat the meat in the microwave before frying

By microwaving the meat prior to cooking, its constituent compounds are partially decomposed. Consequently, the formation of heterocyclic amines during frying decreases by 3-9 times since there are fewer available compounds in the meat to produce them.

This method is also applicable to minced meat, including ground beef and pre-made meatballs. To begin, microwave the meat for two minutes before frying. Discard any released juices and prepare the meat according to your preferred recipe.

Use the right oil for frying

Choosing stable fats and oils that oxidize less at high temperatures is crucial when frying to minimize the release of potentially harmful chemical compounds. Sunflower, olive, soybean, and corn oils are good options for frying.

Refined oils are preferable to unrefined oils since the latter are less stable and start smoking and burning at lower temperatures.

Frying oil should not be reused multiple times and should be changed regularly. Overheating the oil during cooking should also be avoided. The oil in the pan should be well heated but not smoking or burning.