Does Barbecuing Cause Cancer?

The short, sensational answer is “yes” – research has shown that grilling meats can produce at least two classes of cancer-promoting compounds: polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). Eating red meat and processed meats (read: hamburgers and hot dogs) is also associated with an increased risk of colorectal cancer. Of course, this does not mean you need to swear off backyard cookouts this summer – by making the right choices, you can help minimize your cancer risk.

Decrease PAH and HCA formation

PAHs are found in smoke and burned matter. In grilling, they are usually formed when fat dripping into the heat source flares up, charring the underside of the meat. The resulting smoke also deposits more PAHs into your food. They are the reason why worried moms tell their kids not to eat the charred, burnt bits of meat, even though they are often the best part.

To minimize PAH formation, choose lean cuts of meat, trim any visible fat and use low-fat marinades, such as those that are lemon juice or vinegar-based, to avoid flare-ups. If possible, use a gas grill. Charcoal grills may impart a smokier flavour, but with that flavour comes more PAHs. If you are using a charcoal grill, choose 100% natural charcoal – some non-natural briquettes contain carcinogenic ingredients – and do not use lighter fluid when lighting your coals.

HCAs are formed when amino acids (the building blocks of protein) and creatine (a compound found in muscles) react with each other when meat is cooked at high temperatures. HCAs do not only form on the barbecue – they are also produced when meat is pan-fried or broiled. Fortunately, there are ways to cut down on the HCA levels in your meat:

Marinating your meats – even with commercially available marinades – can help inhibit the formation of HCAs. Boost the flavour and health benefits of your marinade by using antioxidant-rich herbs and spices, like turmeric, hot peppers, garlic, ginger, mint and/or thyme.

Enjoy your steaks at medium-rare or rarer. Decreasing the time that the meat is exposed to high temperatures decreases the formation of HCAs. One study has shown that people who enjoy their meat rare or medium-rare are three times less likely to suffer stomach cancer as those who like their steaks medium-well or well-done.

Pre-cooking your meat for 1-2 minutes in the microwave or flipping frequently are also effective strategies for decreasing HCA formation, but might affect the flavour or texture of your food.

Eat Less Red/Processed Meats

Barbecued chicken, fish and seafood taste just as good on the grill as burgers and hot dogs. Better yet, go vegetarian – since plants cannot produce creatine, your veggie burgers won’t produce HCAs. Vegetables also do not burn as easily, so you will lower your PAH consumption too.

If you just can’t live without a nice, juicy burger, think portion control and moderation. Instead of having two hot dogs for dinner, have one and fill up on sides. Make “sliders” instead of full-sized burgers. In general, the World Cancer Research Fund and American Institute of Cancer Research recommend limiting your red meat consumption to 500 g (18 oz) per week, with very little, if any, processed (i.e. smoked, cured, salted) meats.

Load Up on Cancer-Fighting Antioxidants

In addition to lowering your intake of cancer-promoting compounds and foods, you can also try eating anti-cancer foods at your next barbecue.

As mentioned previously, marinades can inhibit the production of HCAs, and you can boost their antioxidant content by using different herbs and spices. You can choose familiar flavours like garlic and cayenne, or try your hand at exotic cuisine with spices like turmeric, cumin and sesame.

Don’t forget your veggies! Be sure to serve a big, leafy salad at every barbecue. Sliced tomato, caramelized onions and sautéed mushrooms go great on burgers and provide an added boost of nutrients. Asparagus, corn, eggplant and portabello mushrooms can be cooked directly on the grill; cherry tomatoes and chopped bell pepper can be skewered together to make veggie kebabs. You can also steam vegetables – broccoli and cauliflower are particularly high in antioxidants – in a grill basket or in foil packages.

End your meal with fruit! Berries are in season right now and are naturally high in antioxidants – they are great on their own, as a topping for ice cream, or mashed up/made into smoothies before being frozen into popsicles! Grilled fruit is also a pleasant surprise; cut fruit – pineapple, mango, apple and pear are best – into slices and grill for a few minutes per side until heated through. You can also cut them into chunks and thread them on skewers before grilling. Sprinkle with cinnamon or nutmeg for a naturally sweet treat!