The Health Risks and Benefits of Grilled Meat: What You Need to Know
Grilling fish or chicken breasts can be an excellent choice for a lean protein source. But is grilling meat unhealthy?
You may have heard that grilling meat can increase cancer risk, leaving many to wonder if it’s safe to enjoy this summer tradition. While there are potential risks, grilled meat doesn’t have to be off the menu.
By understanding the causes of these risks and adopting healthier grilling practices, you can still enjoy your favorite grilled dishes this summer.
Why People Worry About Grilled Meat
Health concerns about grilled meat stem from two harmful compounds formed during high-heat cooking (1):
- Heterocyclic Amines (HCAs): These form when proteins, sugars, and other substances in meat react at high temperatures. They are particularly concentrated in charred or blackened parts of the meat.
- Polycyclic Aromatic Hydrocarbons (PAHs): These form when fat and juices from the meat drip onto hot surfaces or flames, producing smoke that deposits PAHs onto the meat. PAHs can also form during processes like smoking meat.
Both HCAs and PAHs are mutagenic, meaning they can cause DNA changes that may lead to cancer (1).
Is Grilling Meat Unhealthy? Here’s What the Science Says
Studies show that high doses of HCAs and PAHs can cause cancer in animals (1). However, the amounts used in these studies were much higher than what people typically consume from grilling.
It’s challenging to establish a clear link between HCAs, PAHs, and cancer in humans due to numerous factors. Additionally, PAHs come from other environmental sources, not just food (1).
Some observational studies suggest that consuming well-done, fried, or grilled meat may increase the risk of colorectal, pancreatic, and prostate cancers (1).
While more research is needed, one thing is clear: cooking meat at high temperatures can generate these harmful compounds. Adopting healthier grilling practices can make your backyard barbecue safer.
How to Grill Meat in a Healthier Way
There are no definitive guidelines on how much grilled meat is safe to consume (1). However, you don’t have to give it up entirely. By making a few adjustments, you can significantly reduce your exposure to harmful compounds (1, 2).
Here’s how to grill healthier:
1. Choose Lean Cuts of Meat
The American Institute for Cancer Research (AICR) emphasizes the importance of the type of meat you choose, not just how you grill it (2):
- Limit red meat like beef, pork, and lamb, which are linked to an increased risk of colorectal cancer. Opt for leaner cuts when you do consume red meat.
- Avoid or minimize processed meats like hot dogs and sausages, which are associated with higher cancer risks. Save them for special occasions.
- Choose leaner proteins like chicken breasts, turkey burgers, fish, and seafood most often.
Leaner meats cook faster, produce less fat drippings, and generate less smoke and PAHs (3).
2. Marinate Your Meat
Marinating meat before grilling isn’t just for flavor—it also helps reduce the formation of harmful HCAs. Research shows that marinating can reduce HCA production by up to 90% (5, 6).
- Use acidic marinades: Combine vinegar or citrus juice with olive oil, herbs, and spices. Acids help reduce HCA and PAH formation (2).
- Add antioxidant-rich herbs and spices: Ingredients like rosemary, garlic, and turmeric can further prevent HCAs (4).
- Marinate for at least 30 minutes: This significantly reduces HCA production (4).
- Avoid sweet marinades: Sugary marinades can burn easily, increasing harmful compound formation (3).
3. Flip Frequently and Avoid Overcooking
Leaving meat on high heat without frequent flipping increases HCAs and PAHs. Overcooking also raises HCA levels, especially in well-done meat (8).
- Flip meat often to prevent charring and reduce drippings.
- Ensure meat is fully cooked but not overdone.
- Trim off any burnt or blackened parts (1).
4. Use a Barrier or Indirect Heat
Reducing direct exposure to flames can lower harmful compound formation.
- Keep food at least six inches from the heat source (3).
- Use cedar planks or aluminum foil as protective barriers (3).
- Cook with indirect heat by placing food to the side of the flames (2).
5. Limit Cooking Time and Temperature
Shorter cooking times and lower temperatures reduce HCAs and PAHs.
- Thaw meat before grilling to reduce cooking time (3).
- Partially cook meat in the microwave before grilling (2).
- Grill smaller portions like kebabs (3).
- Use a meat thermometer to ensure safe internal temperatures.
6. Add Grilled Fruits and Vegetables
Grilling fruits and vegetables adds nutritional value and balances your meal. They don’t produce HCAs and are rich in fiber, vitamins, and antioxidants, which may reduce cancer risk (4).
- Fruits: Pineapple, peaches, mangoes, plums.
- Vegetables: Asparagus, peppers, onions, mushrooms, zucchini.
The Bottom Line
Grilling meat can produce harmful compounds, but with the right techniques, it can still be a healthy part of your diet. By choosing lean cuts, marinating, avoiding charring, and using moderate heat, you can enjoy grilled proteins while minimizing health risks.
Round out your meal with antioxidant-rich grilled fruits and vegetables for a balanced and delicious summer barbecue.
This article originally appeared on the MyFitnessPal Blog.
