The unmistakable aroma of food grilling is a staple of summer, but experts caution that this popular cooking method may pose health risks. High-temperature cooking or grilling meat over an open flame can produce harmful chemicals, notably heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which have been linked to cancer.
“HCAs and PAHs are potential carcinogens, which means they might increase cancer risk,” explained Darin Detwiler, PhD, a food policy expert at Northeastern University College of Professional Studies. However, occasional barbecues are not necessarily hazardous to your health, according to experts.
Understanding the Risks
HCAs and PAHs form when meats such as beef, pork, fish, or poultry are cooked at high temperatures or directly over an open flame. HCAs result from chemical reactions within the meat itself during high-heat cooking. In contrast, PAHs are produced when meat fats drip onto the flame, creating smoke that deposits these chemicals onto the meat’s surface. PAHs are also present in cigarette smoke and car exhaust.
“Consuming these chemicals can lead to DNA damage, which may increase cancer risk,” Detwiler said. Although HCAs and PAHs are most concentrated in grilled meats, other charred foods, like vegetables and bread, can also contain PAHs, albeit in lower amounts.
Factors Influencing Risk
Several factors can influence an individual’s susceptibility to HCAs and PAHs:
Genetics: Some people have genetic variations that affect their ability to process these chemicals, making them more vulnerable to their effects.
Existing Health Conditions: Individuals with compromised immune systems or chronic diseases, such as cancer or diabetes, might face higher risks.
Age and Lifestyle: Older adults and those with poor dietary habits or unhealthy lifestyles may also be at greater risk.
Additionally, processed meats, such as hot dogs and sausages, have been classified as carcinogenic by the International Agency for Research on Cancer. Red meat has also been deemed probably carcinogenic, independent of the cooking method.
The Evidence on Grilling
While there is evidence linking high consumption of well-done or barbecued meats to certain cancers, such as colorectal, pancreatic, and prostate cancer, research findings are mixed. Some studies show a correlation between HCAs and cancer risk, while others do not.
Marion Nestle, PhD, MPH, a nutritional sciences professor at Cornell University, notes that while the risk from a single exposure is minimal, repeated exposure to these chemicals may increase cancer risk.
Safer Grilling Practices
To minimize health risks while enjoying grilled foods, consider these tips:
Use a Gas Grill: Gas grills produce fewer harmful particulates than charcoal grills.
Prevent Flare-Ups: Trim excess fat from meats and use aluminum foil to shield food from direct flames.
Choose Lean Cuts: Leaner meats generate less smoke and fewer harmful compounds.
Avoid Overcooking: Precook meat in the microwave or oven before grilling to reduce exposure to high temperatures.
Prevent Charring: Flip meat frequently and remove any charred parts before eating.
Incorporate Vegetables: Grilled vegetables generally contain fewer HCAs and PAHs than meat.
By adopting these practices, you can reduce your exposure to harmful chemicals and continue to enjoy the flavors of summer grilling with a greater sense of safety.
