The Relationship Between Grilling Meat and Cancer

Many experts agree that grilled meat carries a cancer risk because cooking releases chemicals increasing cancer risk, called Heterocyclic Amines and Polycyclic Aromatic Hydrocarbons .

Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH) are chemicals formed when red meat, poultry and fish are cooked by methods such as grilling, directly exposed to high heat and flame.

Laboratory experiments have proven that HCAs and PAHs are mutagenic , meaning they cause cells to undergo mutation and change DNA, thereby directly increasing cancer risk as carcinogenic chemicals .

How do HCA and PAH form?

• HCAs form when amino acids, sugars and creatine in meat react to high heat; PAHs form when fat and juices drip onto coals during grilling and the resulting smoke settles on meat. Smoked meats have therefore also been observed to contain PAHs.
• HCAs occur mainly in meat and derivatives, whereas PAHs also occur in other smoked foods and vehicle exhaust gases. 
• For HCA formation, cooking method, temperature and duration matter. Formation begins above 100 degrees, and HCAs become most dangerous above 300 degrees.
• For PAH formation, besides temperature and duration, factors include the charcoal or wood used, distance from flame and meat fat content.

Although eating grilled meat carries cancer risk, it is possible to enjoy barbecues by making cooking as healthy as possible.

- Related Topic: Red Meat: Pros and Cons

Healthy grilling is possible! You can greatly reduce smoke harms by considering the following

Choose meat correctly

Processed and factory-produced meats carry the highest cancer risk. Prefer fresh red meat and poultry from a butcher. Making your own meatballs from fresh minced meat is healthier than buying ready-made ones. Choose meat with less fat for grilling.

Do not hesitate to use aromatic herbs and spices

Aromatic herbs and spices have the more important role of protecting health besides adding flavor.

Herbs such as mint and rosemary have been observed to reduce HCA formation by up to 90%.

Onion and garlic also reduce HCA formation by 70% to 90%. Using turmeric when marinating can reduce it by up to 40%.

Marinate your meat

Marinating is not only about flavor; it can reduce HCA formation by up to 99%. Acidic marinades containing vinegar and lemon greatly reduce HCA levels. Use barbecue sauce after cooking.

Honey and sweet barbecue sauce marinades cause 1.9 to 2.9 times more HCA formation.

Consume more greens and fruit with meat

Greens and fruits preventing HCA formation:

• Red Grapes
• Blueberries
• Kiwi
• Watermelon
• Prunes
• Cherries
• Spinach
• Parsley

Cook meat correctly

• Cut meat into small pieces before cooking.
• Marinate your meat.
• Cook at medium-to-high heat.
• You may precook meat in a microwave before grilling; afterward, grilled meat has been found to produce much less HCA.
• Turn meat continuously to reduce exposure to flame and smoke.
• Cook meat to medium; well-done meat carries a risk of 3.5 times more HCA formation than medium meat.
• Always cut off and discard blackened, overcooked parts; burned areas contain the most PAH and HCA.