Healthy ways to cook meat: Avoid high, dry heat to reduce cancer and liver risk

How you cook meat can affect your health, not just its taste. Dr Cyriac Abby Philips, also called The Liver Doc, shared on Instagram that cooking meat at high heat, like frying, grilling, or roasting, can create harmful chemicals. These substances may increase the risk of fatty liver, cancer, and inflammation over time. Using gentler methods, such as steaming, poaching, braising, or sous-vide, keeps meat safe, tasty, and easier on your body. By making small changes in the way you cook, you can enjoy your favourite meats while protecting your liver, heart, and overall health.



Why high heat and dry cooking are harmful

When meat is cooked at high temperatures, chemical reactions occur that can produce harmful substances. One of the main culprits is heterocyclic amines (HCAs). These form when creatine or creatinine in meat reacts with amino acids and sugars during high-heat cooking, such as frying, grilling, or roasting above 150°C. HCAs are carcinogenic, meaning they can increase the risk of cancer over time.

In addition to HCAs, high and dry cooking produces poly-cyclic aromatic hydrocarbons (PAHs) and advanced glycation end-products (AGEs). PAHs are created when fat drips onto flames, causing smoke that coats the meat. AGEs form when sugars react with proteins at high heat, contributing to oxidative stress and inflammation. Both compounds can strain the liver and affect heart and metabolic health. Simply put, hot, dry cooking creates chemical stress on the body, which accumulates with repeated exposure.


The healthiest ways to cook meat and make it liver-friendly

Dr Philips emphasizes the importance of lowering the heat and adding moisture. Cooking methods that use gentle heat and liquid reduce the formation of HCAs, PAHs, and AGEs while still killing harmful bacteria like Salmonella and E. coli.

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Some of the safest cooking methods include:

• Steaming and poaching: Meat is cooked in water or steam at moderate temperatures, which preserves nutrients and prevents harmful chemical formation.
• Braising and pressure-cooking: Slow cooking in liquid at controlled heat breaks down meat fibres, enhances flavour, and keeps toxins low.
• Sous-vide cooking: Meat is vacuum-sealed and cooked in a water bath at precise temperatures. Poultry should be cooked at 62–65°C and red meat at 55–60°C for 1–4 hours. This method kills pathogens, preserves moisture, and minimizes HCAs. A quick 30-second sear at the end adds texture and flavour without generating high levels of toxins.

These methods work because moist heat prevents the Maillard reaction from producing high levels of HCAs while still ensuring the meat is safe to eat.



How to grill or barbecue meat safely

Grilling or barbecuing is a popular method but comes with risks if done incorrectly. Dr Philips recommends several strategies to reduce harmful compounds:

• Marinate meat thoroughly: Using acidic ingredients like vinegar or lime along with antioxidant-rich spices such as turmeric, garlic, ginger, rosemary, and thyme can reduce HCA formation by 60–90%. The antioxidants neutralize free radicals that form on hot surfaces.
• Microwave before grilling: Two minutes in the microwave removes creatine-rich drippings, reducing the raw material for HCA formation.
• Flip frequently and manage fat: Avoid charring the meat and prevent fat from dripping onto flames, which generates PAHs. Trim any blackened surfaces.
• Indirect cooking: Place meat on a raised rack or away from direct flames to maintain lower surface temperatures, reducing chemical reactions that produce HCAs and PAHs.

These steps explain why careful grilling works: by controlling heat exposure, reducing smoke, and neutralizing radicals, you can enjoy barbecued meat with fewer toxins.


Avoid deep-frying and limit air-frying for healthy liver

Deep-frying meat at 180–190°C submerges it in hot oil, creating oxidized fats and high levels of HCAs and AGEs. Even air-frying, though slightly better, can still produce some harmful compounds. Dr Philips suggests reserving deep-frying or air-frying for once every two weeks, keeping it an occasional treat rather than a regular cooking method.

The reason is simple: high-heat oil cooking generates oxidative stress, which can strain the liver and contribute to inflammation in the body, increasing the risk of fatty liver and other metabolic diseases.



Daily practices to protect your liver and heart

Cooking meat safely is not only about reducing cancer risk—it also protects the liver and heart by minimizing exposure to inflammatory compounds. Key daily practices include:

• Choose low-heat, moist cooking methods like steaming, poaching, or sous-vide.
• Marinate meat with antioxidant-rich spices before cooking.
• Avoid charring and remove excess fat during grilling.
• Limit deep-fried or air-fried meals to occasional consumption.

By understanding how heat, moisture, and cooking techniques affect meat, you can make simple adjustments that preserve flavour while safeguarding your long-term health. Small changes in the kitchen can significantly reduce the risk of fatty liver, cardiovascular stress, and cancer, making your meals both delicious and protective.


Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.


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