The summertime BBQ season has officially here. While heating the grill, the last thing on your mind should be the potential for cancer, yet cooking red meat at a high temperature can lead to the formation of carcinogens, which are chemicals that cause cancer.
There have been few studies done on the possible link between grilling and an increased risk of cancer; nonetheless, meats cooked at high temperatures may develop two different types of carcinogens known as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).PAHs are produced when meat fat drips, smokes, and adheres to the surface of the meat, whereas 2 HCAs are produced when a reaction takes place between animal proteins and heat.
Marinating meat before grilling it can reduce some carcinogens by over 90 percent, according to research that was published in 2008, and this piece of advice has lately made its way back into the spotlight thanks to social media.
According to J. Scott Smith, Ph.D., chair of the food science graduate program at Kansas State University and the person in charge of the research, the reaction that leads to the formation of HCAs only happens on the first three to four millimeters of the surface of the flesh.
According to what Smith shared with Verywell in an email, "Adding a surface marinade that contains antioxidants can dramatically inhibit the reactions."
Antioxidants can prevent harm to cells and can be discovered in foods such as berries, citrus, and spices.4 Before grilling the meat, certain experts suggested marinating it in lemon juice, basil, or mint.3 However, according to Misagh Karimi, MD, a medical oncologist specializing in gastrointestinal malignancies at the City of Hope Orange County Lennar Foundation Cancer Center in Irvine, California, it has not been established that a simple marinade may eliminate all of the cancer risk associated with grilling.
Then, to keep your health in check while you are enjoying your summer barbecue plans, what should you do? When it comes to responsibly grilling meat, we consulted with a few specialists.
Marinate with Caution
According to Karimi, even if brushing a marinade onto the meat won't eliminate all cancer risks, marinating the meat for thirty minutes before grilling it may still minimize some danger of carcinogens from accumulating.
"The question, which is still being investigated, is to what extent the antioxidant ingredients in marinade lower those harmful compounds and the level of risk reduction they might provide," Karimi said in an email to Verywell. "The question is to what extent the antioxidant ingredients in marinade lower those harmful compounds."
There is a need for additional research to verify this notion; however, marinades that are produced with herbs that are members of the mint family, such as rosemary, thyme, basil, and oregano, maybe the best bet because these herbs are high in antioxidants.5
He also recommended waiting until the very end of the cooking process to add sauces to lower the risk of charring.
HCAs are created when foods including meat, poultry, and fish are cooked at high temperatures and given a charred appearance. These substances have the potential to cause DNA damage in ways that raise the risk of getting cancer, as he said.
Veg Out
Organizing a barbecue with only plant-based foods is yet another method for lowering carcinogen intake. This is because vegetables do not produce HCAs when grilled.
According to Bethany Doerfler, MS, RDN, a GI research specialist and clinical dietitian at the Digestive Health Center at the Northwestern University Feinberg School of Medicine, grilling thinner cuts of meat or fish can be helpful even if you don't want to go vegetarian.
It should be noted that these chemicals can be produced by any animal protein. However, Doerfler told Verywell that chicken and fish naturally create lower levels of these cancer-causing chemicals compared to beef, pig, and lamb.
Reducing your consumption of meat, in general, may also have positive effects on your health. According to several studies, eating patterns that include a lot of red and processed meats are linked to an increased likelihood of developing cancer, cardiovascular disease, and passing away.6
Doerfler also suggests partially cooking the meat in the microwave first so that it can spend less time on the grill. This allows the meat to retain more of its natural juices.
"Any shortcut that is going to reduce the length of time that your meat is being cooked over intense high direct heat will help you," she said. "Any shortcut that is going to reduce the time that your meat is being cooked over intense high direct heat."
The United States Department of Agriculture warns that putting partially cooked meat in the refrigerator could encourage bacteria to proliferate, which could result in food poisoning. As a result, the USDA recommends that you immediately transfer the meat to the grill.
According to Doerfler, if you wish to forgo the process of par-cooking, you can also try placing the meat on foil or setting the food on a higher rack to decrease the amount of time it is exposed to open flames. Both of these options are viable options.
She explained, "It is possible to grill, but you don't want the meat to have direct face time with the charring flame."
Attempt It at a Lower Heat
It is also possible that turning down the temperature of the grill will be helpful; however, you should still plan on the meal taking somewhat longer to cook.
According to research conducted in 2015, lowering the temperature of the pan in which meat is being cooked could potentially reduce the production of HCAs.7 Even while this discovery was not directly connected to grilling, it may imply that cooking meat at lower temperatures may prevent the generation of carcinogens.
Toss It Over
According to Karimi, turning the meat frequently while it's cooking can reduce the amount of charring that occurs and assist prevent the formation of carcinogens.
There is no predetermined time to flip the food; however, it is important to maintain a close eye on the grill and to rotate the meal a few times while it is being cooked.
Researchers have not yet determined how frequently one would have to grill meat for carcinogen ingestion to become a problem. This is even though grilling meat may appear to be unhealthy.
The most important thing to remember is that everyone's risk of developing cancer is different, and the best method to minimize that risk is to limit your exposure to potential carcinogens. He advised that grilling should not be done for every meal and that when it was done, less browned meat should be eaten.