A Tolerance Kitchen article
Mince is one of the most versatile and affordable staples in British kitchens, providing the base for classic family dishes like cottage pie and bolognese. Unfortunately, the same thing that makes mince so versatile is also the same reason that mince will almost always be higher in histamine than a non-minced meat. It all comes down to surface area.
In this article, one in our Kitchen Clock series, we'll look at the science behind why mince is higher in histamine than a standard cut of meat and provide some practical tips for you at home and in the supermarket.
Why a Large Surface Area Raises Histamine Levels
To understand this, let's have a quick reminder of histamine forms in food. Meat does not naturally contain a high level of histamine. Rather, the histamine is created when bacteria in the air break down an amino acid that is present in meat called histidine. This process of breaking down histidine into histamine is accelerated by time and temperature, and is true for all types of meat and fish.
Because this reaction occurs when the meat is exposed to the air it primarily occurs on the surface of the meat, which is where mince becomes an issue. The process of mincing the meat dramatically increases its surface area, which in turn increases the amount of histidine exposed to bacteria that can convert it into histamine. Whereas a steak has a surface area that is essentially the size of the cut, when it is minced its surface area is multiplied literally hundreds of times over.
This is why a packet of mince can develop histamine much faster and to a much greater extent than a steak with the same ‘use by’ date.
What to Look For at the Supermarket
The first step always starts at the point of purchase. On top of looking for the quality that you want, make sure you're also thinking about your purchases through a histamine lens as well.
- The “Use By” Date: In the UK it's a legal requirement to display a "use-by" date on meat. While there are some foods where we might think it's OK to push this a little bit, if you are your histamine levels then this should be a hard cut off date for mince. The closer it is to its use by date the more time there has been for histamine to develop. Always choose the packet with the longest date possible
- Vacuum-Packed vs. The Butcher’s Counter: The standard plastic-wrapped trays of mince in supermarkets are often vacuum-packed. While this process removes oxygen to slow the growth of spoilage bacteria and extend shelf life, many histamine-producing bacteria don’t need oxygen to grow. While the meat is safe to eat (in terms of not being past its use by date) it may have been sitting in its own juices for days, allowing histamine levels to rise. A good local butcher can be your greatest ally. You can ask them to mince a fresh cut of meat for you on the spot
Practical Tips for Your Kitchen
How you handle mince in your own kitchen is just as important as what you buy. The below is a framework for best practice, but as ever it is all about finding what works for you.
- Buy and Cook on the Same Day: The simplest rule is to minimise storage time at home is, if possible, to buy your mince on the day you intend to cook it
- Get It Home and Chilled Fast: You should look to minimise the time that your meat spends outside of a fridge. Make meat the last thing you pick up off the shelves, and you should consider buying a cooler bag to keep in your car to keep your meat chilled on your journey home. Once home, get the mince into the fridge immediately
- Cook It Thoroughly: This is a crucial food safety point. While cooking kills the bacteria, it’s important to remember that cooking does not destroy or reduce the histamine that has already been created
- Cool and Store Leftovers Immediately: The common habit of letting a hot pan of bolognese cool on the hob for an hour or two can be a major problem. This time spent in the temperature ‘danger zone’ (between 8°C and 63°C) is when histamine production can go into overdrive. To cool leftovers quickly, transfer them into shallow containers and get them into the fridge as soon as possible (ideally within 90 minutes)
- The 24-Hour Leftover Limit: With mince-based dishes it is wisest to consume any leftovers within 24 hours. If you want to keep them for longer your freezer is your best friend. Freeze individual portions immediately after cooling
What About Frozen Mince?
The frozen aisle could be your secret weapon. Commercially frozen mince is often ‘flash frozen’ very soon after being processed. This industrial method stops the clock on histamine development far more effectively than a home freezer can.
This means a pack of frozen mince can often be a lower-histamine choice than a ‘fresh’ pack that has been on the shelf for a couple of days. When you’re ready to use it defrost it safely in the fridge and cook it straight away. Do not refreeze raw meat once it has been defrosted.
Putting It All Together
Mince is not a ‘bad’ food, but its physical properties mean it requires more care and attention than other cuts of meat. By understanding the science behind histamine accumulation you can take back control and continue to enjoy those comforting meals with more confidence.
For individuals with a diagnosed DAO deficiency, managing histamine from food is key. Your body’s primary tool for breaking down dietary histamine is an enzyme called diamine oxidase (DAO). It is possible to supplement this enzyme. Our DAO food supplement, Aperitif, is designed to be taken prior to ingesting histamine-rich food or drink.
The above content has been created with the input of a range of dietitians and sources. Following a low histamine diet should always be done alongside a qualified dietitian. Your own unique intolerances may make you more susceptible to certain foods than others, and long term adherence can lead to deficiencies in other important nutrients. You can find a list of trusted histamine practitioners here, all of whom offer 1:1 online sessions to help you get started and work with you to create a personalised diet.