Beware: Red meat seared at high temperatures can increase your risk of heart disease and more

Food plays a major role in disease progression and prevention. Experts have long told us that there are many foods that can contribute to chronic ailments like diabetes, hypertension and heart disease. If you avoid certain foods, you can considerably bring down your risk of many diseases. Red meat is one such food that experts have constantly warned against. But apparently, how this is cooked can also have a bearing on your health.

From MasterChef to MKR, the world’s best chefs have taught us how to barbeque, grill and pan-fry a steak to perfection. But while the experts may be seeking that extra flavour, new research from the University of South Australia suggests high-heat caramelization could be bad for our health. Conducted in partnership with the Gyeongsang National University the study found that consuming red and processed meat increased a protein compound that may increase the risk of heart disease, stroke, and complications in diabetes.

Avoid grilling, roasting or frying red meat

The research provides important dietary insights for people at risk of such degenerative diseases. When red meat is seared at high temperatures, such as grilling, roasting or frying, it creates compounds called advanced glycation end products, or AGEs, which when consumed, can accumulate in your body and interfere with normal cell functions. Consumption of high-AGE foods can increase our total daily AGE intake by 25 per cent, with higher levels contributing to vascular and myocardial stiffening, inflammation and oxidative stress, all signs of degenerative disease.

High intake of red meat contributes to disease progression

Published in Nutrients, the study tested the impacts of two diets – one high in red meat and processed grains and the other high in whole grains dairy, nuts and legumes, and white meat using steaming, boiling, stewing and poaching cooking methods. It found that the diet high in red meat significantly increased AGE levels in blood suggesting it may contribute to disease progression. Largely preventable, cardiovascular disease (CVD) is the number one cause of death globally. In Australia, it represents one in five of all deaths. While there are still questions about how dietary AGEs are linked to chronic disease, this research shows that eating red meat will alter AGE levels.

Slow cooked meals are the best options

Researchers say the message is pretty clear: If we want to reduce heart disease risk, we need to cut back on how much red meat we eat or be more considered about how we cook it. Frying, grilling and searing may be the preferred cooking methods of top chefs, but this might not be the best choice for people looking to cut their risk of disease. If you want to reduce your risk of excess AGEs, then slow cooked meals could be a better option for long-term health.

So, if you love red meat and cannot do without it, at least cut down your intake. Have it occasionally. Also be conscious of how you cook it. Let it cook slowly and enjoy the flavor of this food to the fullest.

Beware: Red meat seared at high temperatures can increase your risk of heart disease and more

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Beware: Red meat seared at high temperatures can increase your risk of heart disease and more

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