Desi Talk

www.desitalk.com – that’s all you need to know 18 LIFESTYLE July 25, 2025 Does Red Meat Cause Cancer? Here’s What The Science Says I I’ve heard eating a lot of processed meats like hot dogs or sausages causes cancer, but what about red meat in general like hamburgers and steaks? Should I cut down on these too? A: I can’t tell you with full certainty that eating red meat will increase your cancer risk – only that the data is concerning enough that the benefits of frequently eating red meat don’t outweigh the risks. Red meat consumption in America varies widely. A 2023 analysis of National Health and Nutrition Exami- nation Survey data found that about 45 percent of the population ate zero beef on any given day, whereas 12 percent account for half of the total beef consumed by the entire country. You don’t need to eliminate red meat, but I do advise my patients to limit it: Aim for no more than three serv- ings a week (a serving is around 3 to 4 ounces), because that’s the range most studies indicate is less likely associ- ated with cancer. To put this in perspective, if you eat one 12-ounce steak for dinner, you could get close to that limit in a single meal. And to be clear: I’m talking about red meat in general like steaks and hamburgers. With processed red meats like in hot dogs or sausages, where the health risk is even greater, I advise cutting down as much as possible. THE BENEFIT OF MARINATING RED MEAT If you are going to eat red meat, try this science- backed trick to reduce potential carcinogens: Marinate it one hour before cooking. Here’s why: In 2008, researchers at Kansas State University marinated beef round steaks in three mari- nades prepared with antioxidant-containing spices. Then they grilled them. Interestingly, a Caribbean-inspired marinade, with thyme, red and black pepper, allspice, rosemary and chives, lowered carcinogens by the highest amount – 88 percent. But all three marinades decreased carcinogens. The researchers suspected this occurs because the marinade was seared instead of the meat directly, which could theoretically reduce the formation of carcinogens. It also may be because the marinades contained two or more spices from the mint family, which are rich in ben- eficial plant compounds called polyphenols. HOW TO COOK HEALTHIER RED MEATS Specific carcinogens can spontaneously form when meats are cooked at high temperatures, said Mariana Stern, a cancer epidemiologist at the Keck School of Medicine of the University of Southern California. A few simple tips can help: 1. Avoiding charring, smoking or cooking meats at very high temperatures, like with grilling or pan-searing. Try to keep the heat under 400 degrees Fahrenheit and minimize direct exposure of meat to an open flame. Slow- cooking meat is a great option. Make sure that the meat reaches a safe internal temperature to prevent foodborne illnesses (145 to 165 degrees Fahrenheit depending on meat type), Stern said. 2. Marinate your meat beforehand. The 2008 study analyzed wet marinades made with a combination of soybean oil, water, vinegar and spices. But other studies have found that marinades with honey can also effective- ly reduce carcinogen formation when cooking meats. 3. Harmful chemicals often concentrate in meat drip- pings, including those used to make gravy. Use a drip pan rather than letting drippings encase the meat. 4. Flip your meat often. This can reduce chemical formation as opposed to just leaving it on the heat source without turning it over. 5. Lastly, I advise picking leaner cuts of meat and eating grass-fed beef, which has higher quantities of omega-3 fatty acids, which are unsaturated fats, when possible. There’s no data to suggest these will directly influence your cancer risk, but they may be better for your heart. Leaner cuts of meats have long been recom- mended due to the risks associated with higher saturated fat content and increased cholesterol. WHAT SHOULD I EAT INSTEAD OF RED MEAT? Perhaps what’s even more important than cutting out red meat is what you choose to replace it with. “While no diet can eliminate cancer risk entirely, limit- ing red meat and emphasizing a whole-food, plant-based diet can help reduce it,” said LindseyWohlford, a regis- tered dietitian at the University of Texas MD Anderson Cancer Center. By Trisha Pasricha, MD, MPH Ask Sahaj: How Do I Keep My Boundary-Stomping Parents From Ruining My Home? D ear Sahaj: How can I get my Indian parents to respect boundaries? I am the youngest of two daughters, unmarried, but I am a surgeon who retired early for health reasons. My parents will move in with me when they can no longer live independently. Every time they visited in the past, they have taken over my home and ignored my boundaries in every pos- sible way. My dad dug up plants I put in the garden to move them where he preferred. My mom rearranged my kitchen to suit her and brought things from her home to store in my closets. They ignored my strict directive to not bring anything moldy from their home and to clean anything they wanted to keep before bringing it. (I have a strong autoimmune reaction to the mold at their home, and it triggered a disease that is not in remission.) Now they’re supposed to be moving in with me?!? How can I keep them from ruining my home (they are hoard- ers) and my happiness?When I lay down rules, they ig- nore them. When I push back, they get mad or shut down. They lie that they are following my instructions. They lie about so many things, even ones that harm them (like whether Mom is checking her blood pressures). I am doing everything I can to keep them healthy, as the one with medical expertise, but they are not doing the same for me, and I’m stressed and angry. Can this situa- tion be salvaged? – Not even the favorite child NETFC: Can this be salvaged? Yes, only if you stop trying to salvage it on their terms. You cannot fix this by getting your parents to suddenly become reasonable, respectful or different people. If you keep waiting for them to “get it,” or keep trying to manage their behavior, you will stay stressed and angry. Instead, shift the question from “How can I get them to change?” to, “What do I need to stay well, and how do I build a structure that protects that – with or without their cooperation?” Ultimately, you have to figure out what “salvaged” means to you. Is it finding a way to be okay with them continuing to disrespect your space and choices? Or is it finding ways to set more firm boundaries? How have you been communicating your needs so far? The biggest mistake I see people make with bound- ary setting is naming them once and then letting them go. Or waiting for others to just “get it” without having to explicitly ask for what you need. In many Indian fami- lies, disagreeing or being direct with elders can feel like betrayal or disrespect, but you can frame your boundar- ies in a way that is loving. Start a proactive conversation now: “I love you and want to help take care of you. When I imagine you moving in with me, I have a few worries, and I want to make sure we can have a plan that creates a comfortable space for all of us.” This can help you then name what these concerns and needs are. You can also be deferential to your parents without giving in to them. This may sound like, “I respect you both and I want to care for you, but in doing so, I have to protect the home environment to stay healthy. I’m asking you to support me in that, so I can keep supporting you.” Consider making the boundary external so your parents are less likely to take it as a personal slight. For example, shifting the blame to a neutral “third party” (like a doctor or your older sister), may get them to comply more read- ily. You want to be clear about what you need, and you can also consider asking them what they will want and need to feel comfortable in your home. This can help you understand how you can give them some things, while staying firm about others. For example, you can offer to clean up a section of the garden for your dad to have as his own, or you can clean out one cabinet in the common space for your mom to use as storage. With that said, you don’t have to give in to things you absolutely don’t want to. Be prepared for escalation and how you can handle that. Prepare yourself to set a firm boundary with a consequence – one in which they do not move in with you. After explicitly stating your concerns and needs, you may say, “This is the only way I can care for you safely. If this doesn’t work, I understand and I want to help you find another arrangement.” This may bring up difficult emotions for you, like guilt and shame, that can hinder your ability to set boundaries for yourself. Given your sign-off and the resentment that you already seem to feel, I would encourage you to consider work- ing with a professional who can help you plan for these tough conversations and manage the beliefs and feelings that come up. Finally, you want to get clear on a specific timeline and logistics. For example, are they moving in more immedi- ately or is that years away still?What happens if you get into a relationship, get married, move or get a pet? How can you share some of the load with your sibling? Just because you are a medical professional doesn’t mean you should be their doctor. Think through these differ- ent scenarios so that no turn is left unturned before they move in and you can enlist support and ground rules beforehand. By being proactive, you can design a plan that works for you, rather than constantly reacting and resenting when your boundaries are crossed. And please remember: Cultural loyalty should not cost you your sanity, health or home. Sahaj Kaur Kohli is a thera- pist and the creator of Brown Girl Therapy. -TheWashington Post By Sahaj Kaur Kohli PHOTO:@sahajkaurkohli.com - Continued On Page 20