While between 5-10% of all cancer cases are attributed to genetic problems, researchers attribute 90-95% to environmental factors and lifestyles, and when it comes to cooking and diet, you can simply avoid the risk factors and replace them with food safety steps. the basic.

Research indicates that about 30-40% of cancer cases around the world can be prevented by following a healthy lifestyle and diet that predominates with fruits and vegetables, according to the American National Library of Medicine.

Barbecue

The meat drips with melted fat during grilling, which we see as a distinctive smoke that carries the well-known smell of barbecue, contains the chemical compound PAHs (polycyclic aromatic hydrocarbons), a compound scientifically proven to cause cancer in laboratory animals.

Grilling and roasting produces this chemical when meat is exposed to high temperatures (300 degrees Fahrenheit or higher) for long periods.

When barbecue smoke envelops meat cuts during the cooking process, it transfers that chemical compound to the meat, which may cause colon, pancreatic and prostate cancer, according to NutritiousLife, which is concerned with healthy eating patterns.

Safe grill

Researchers advise several steps to avoid the emission of carcinogens in meat, starting with buying a piece of lean meat, as it is the main ingredient that interacts with flame in the production of carcinogens. Black layer if cooked on charcoal or barbecue.

Meat should be seasoned with herbs and spices such as turmeric, basil, rosemary and thyme, which contain antioxidants that prevent the formation of carcinogens.

To avoid the release of carcinogens in meat, one must choose a piece that is fat-free (Deutsche Welle).

Deep frying

Some foods react to different temperatures to form new chemicals. When some vegetables, such as potatoes and breadcrumbs, which are used to package fried chicken at high temperatures, are heated, they can produce a chemical called acrylamide.

According to studies published in the WebMed Medical Journal that conducted on mice with added acrylamide in their drinking water, all experimental mice developed cancer, so the researchers recommended not to expose humans to large amounts of acrylamide to avoid developing cancer.

To avoid the emission of acrylamide to food, you can limit the intake of food prepared by frying and roasting, specifically roasted foods that become dark brown instead of golden brown, or avoid deep frying.

Processed meats

Sausages, salami and luncheon meat, and any meat that has been manufactured through salting, steaming or smoking, especially with added artificial flavors, contains substances that can increase the chances of colon cancer, according to the WebMed Medical Journal.

Experts reached this opinion by looking at more than 800 studies published in many universities, and one of them, conducted by the University of Glasgow, indicated that eating processed meat can increase the chance of breast cancer.

Nitrite is used in processed meat as a preservative to curb bacteria that grow in meat, as confirmed to BBC Future, Dr. Kate Allen, Executive Director of Science and Public Affairs at the World Cancer Research Fund, "It is not only nitrates that cause cancer. The way food is cooked, as nitrates in processed meat react with proteins (amino acids in particular) when cooked at high temperatures, and this leads to the formation of cancer-causing chemical compounds.

Eating processed meat can increase the chance of breast cancer (pixels).

Vegetables should not be reheated

Despite all this anger about processed meat, some people may think that it is the main source of nitrates in our diet, but in fact only about 5% of the nitrates in the European diet come from processed meat, compared to more than 80% of vegetables.

Spinach, celery, beets, turnip and carrots are among the nitrate-rich vegetables that are healthy in their fresh state without being cooked or exposed to heat, but when reheated after being cooked for the first time, these nitrates can turn into nitrites so that these dishes contain known carcinogens.

Chickens too

The US Agriculture Authority food safety standards included directives not to reheat chicken, and researchers have set simple rules for cooking chicken, the first of which is not to leave it raw outside the refrigerator even if it is to defrost, while this process must be done through a gradual reduction in temperatures where The frozen chicken is placed in the refrigerator the night before cooking. The cooked chicken is covered and served within an hour of cooking.

And upon reheating, it is precisely heated at a temperature not less than 75 ° C / 165 ° F, and it is reheated only once, otherwise it is used cold with the authorities.

The researchers added that it is not allowed to mix cooked chicken with a new, raw one because this contaminates the meal with bacteria that cannot be disposed of.

Extensive research has revealed that a diet consisting of fruits, vegetables, spices and whole grains may contribute significantly to cancer prevention.