All of us crave for a good, piping hot meal. However, you’d be surprised to know that for some foods, cooked too long or even to very high temperature become harmful. Overcooking certain foods results in the formation of certain substances that could potentially lead to cancer. Particularly important to note this as most the food is prepared to long durations, or with high-heat cooking methods in Indian cooking. But never fear, because a little knowledge and a few simple tips and tricks will allow us to enjoy our favorite dishes still. Let’s explore this topic and learn how to cook our food safely.
What happens to food when it is overcooked?
When food is cooked too long or at extremely high temperatures, some rather interesting things happen. The food does not just burn; it chemically changes. New substances are formed that were not there originally. Some substances from this process give overcooked food a particular taste and odor. At the same time, others can even prove unhealthy for our bodies.
One group of harmful substances thus formed is known as “advanced glycation end products” or simply AGEs. These are products when sugars in food react with proteins at high temperatures. Others are found in the “heterocyclic amines” group or simply HCAs. These will be produced when meat is cooked at very high temperatures for a long period. Third one in this list is “polycyclic aromatic hydrocarbons” or simply PAHs. These are the ones produced when the fat of meat drips into the hot surfaces, creating smoke.
All of these agents-Age, HCA, and PAH-have been linked to carcinogenicity or an elevated risk of cancer. They can bind to our DNA, cause damage, and provoke a response through inflammation within our bodies. Over time, this will lead to the development of cancer cells.
Which Indian foods are most likely to get overcooked?
In Indian cooking, several dishes entail long cooking periods or high heat. These methods will certainly give our food the excellent flavor it deserves; however, they can also increase the potential to form harmful elements if we’re not careful. Here are some familiar Indian dishes that pose as risky if overcooked:
Tandoori food: Moveable, baked foods like chicken or naan are cooked in the tandoor, a scorching oven. HCA and PAH will begin to form if the meat is held for over a certain period.
Kebabs: Meat cooked at high temperatures, especially due to charring, in seekh kebab or shish kebab, is attributed to HCAs and PAHs.
Fried foods: Samosas, pakoras, or bhajias fried to very dark/burnt can contain AGEs.
Roasted papads. Oh, the mouth-watering taste, which, if allowed, will be burnt, containing AGEs.
Biryani. If the bottom layer of rice in biryani is allowed to burn or become too crispy (what we call “kandar”), it can contain AGEs.
Dal: If dal is cooked for a long time until it becomes thick and dark, it can also form AGEs.
So, remember that these foods aren’t bad in themselves; it’s only when they’re cooked or burnt over that they become problematic. Correct cooking techniques will enable us to relish all these beautiful dishes without adverse consequences.
How do I tell if the food’s overcooked?
Knowing when it is overcooked would prevent the formation of unhealthy byproducts. Here are the signs to look out for:
- Color: If food darkens to a very brown or black state, it is overcooked. This is especially true of meats, breads, and fried foods.
- Texture: Overcooked food can be very hard or dry. For instance, overcooked chicken may be tough enough not to chew.
- Smell: Burnt food smells different. If your kitchen is filled with a heavy, acrid odor when you try to cook, it may already mean your food is overcooked.
- Smoke: If your pan smokes a lot, it might be too hot with burning food.
Tasting may be one of the best ways to tell if food is undercooked. Overcooked foods have a bitter or more unpleasant taste. So, if you take a bite that is just unpleasant or bitter, it may have been overcooked.
An excellent general guideline is that it is always better to undercook (especially with vegetables) rather than overcook slightly. You can cook food a bit more, but you cannot “uncook” it once it’s overdone.
Some of the healthiest methods include:
Luckily, we can use many nice and healthy cooking methods. Here are a few ideas:
Steaming: This is a great way to steam vegetables and fish. Food is gently cooked without burning it down. You can cook very delicious steamed idlis or dhoklas this way.
Boiling is probably the most secure way of cooking most foods. However, do not let it boil for too long, as vegetables lose their nutrients very fast. Boiling is perfect for cooking dal or making soups.
Stir-frying: It is yet another high heat technique of cooking, but carried out at a pace so fast. As the food is always shifting its position, it never gets time to become burnt. It’s perfect for preparing quick vegetable dishes.
Slow cooking: Cooking at a very low heat in a slow cooker or for a really long time will tenderize the food and prevent it from burning. It’s brilliant to cook curries or stews this way.
Roasting on lower temperatures: Avoid using a low temperature instead of a high one and leave it for longer. This will give you the same flavor without the risk of burning.
Remember the golden rule: cook until it is done, not overdone. With practice, you’ll learn to cook your favorite dishes just right.
Can we add ingredients to our food to make it safer?
Absolutely! Indian cooking uses many ingredients that can protect our food from forming unhealthy substances during cooking. Here are a few:
Turmeric: This deep yellow spice in most Indian preparations is loaded with tremendous antioxidant power. It prevents damage from AGEs and other free radicals.
Garlic and Onions: The bulb upon which most Indian dishes start, aromatic as they are, pack compounds that neutralize free radicals produced in cooking.
Ginger: Like turmeric, ginger is antioxidant and helps protect our cells from damage.
Green Tea: This one is not added to food but it can be taken while eating to counter some of the byproducts of overheating in cooking processes.
Leafy Greens: Add any one of the leafy greens like spinach or methi to the food. They contain antioxidants and prevent cells from damage.
While these ingredients can help, do not think that they are a substitute for proper cooking. Avoid overcooking first and foremost.
What are some practical tips for avoiding overcooking while cooking Indian food daily?
Now, let us move on to some practical tips we can apply to our everyday cooking:
Use a timer: If you do most of your cooking high heat, use a timer while cooking. That way, you won’t forget to frequently check on your meal so that the possibility of overcooking is reduced.
Lower the heat: Though a recipe asks for a high flame, medium or low flame usually also works and is less likely to burn.
To Marinate: This means letting the meat soak in some sort of flavor, which helps remove harmful substances that may form. You can marinate chicken in yogurt before making tandoori chicken.
Flip often: While grilling or pan frying, keep turning the food so that one part is not charred too much or burnt.
Remove charred parts: If some of your foods get burnt, cut those parts out before eating.
Moist heat cooking: It is less likely to produce harmful chemicals, such as steaming or boiling, during moist heat cooking.
Preparing meat before grilling: When you prepare kebabs, pre-cook the meat in the oven, then grill it. This will minimize exposure to high heat.
Keep your cook surfaces free of char: To minimize reeks, ensure your cooking surfaces are clean. Char can stay on your grill or pan and quickly pass to new food.
Use herbs and spices: Most Indian spices, such as turmeric and ginger, have properties that prevent unwanted substances from forming.
Do not reuse your oil: If you deep fry, never use it again. Fresh oil never smokes or burns.
If followed, these tips will drastically reduce the amount of cooking that results in harmful substances being formed.
But can we still enjoy our favorite delicacies?
Totally! That does not mean we’ll change everything we eat overnight or quit the goodies. Indian food can be vibrant, incredibly diverse, and delicious—absolutely part of a healthy diet. It’s all about moderation and mindful cooking.
We can still enjoy our tandoori chicken, but we’ll maybe cook it slightly shorter or at a lower temperature. We can still make those crispy dosas that we enjoy so much, but we shall not let them get too dark. We can relish our dal, but we will watch it to avoid overcooking it.
After all, food is not just nutrition—it is everything related to culture, tradition, and pleasure. Small changes in cooking styles can retain the flavor and cultural significance of our beloved dishes without sacrificing our health.
What’s the takeaway?
The art of cooking is like any other art. It, too, needs daily attention and practice. In this case, attention is not paid to how cooking is done. Attention to temperature, cooking time, and appearance as the food cooks should be a priority.
Knowing the risks of overcooking and the simple steps to avoid it, we can enjoy delectable, rich Indian dishes without jeopardizing our health. So, remember: just a little caution in the kitchen goes quite a long way in keeping meals both delicious and nutritious.
Remember these tips the next time you are standing in the kitchen, preparing either to whip up a quick dal for dinner or preparing a feast in which you will serve a special occasion. Your food will be just as tasty but with the added satisfaction of knowing you’re cooking in ways that are good for your health. Happy cooking!
REFERENCE LINKS:
- https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cancer-and-food
- https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/cancer-myths/can-eating-burnt-foods-cause-cancer
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/cancer/cancer-diet-foods-to-add-and-avoid-during-cancer-treatment
- https://www.jeevandayee.gov.in/MJPJAY/RGJAYDocuments/LiveWell/The%20Anti%20Cancer%20Diet.pdf
- https://health.clevelandclinic.org/anti-cancer-diet