Barbecue safely to minimize risk of cancer

Grilling at high temperature can create cancer-causing compounds.

By: Jaclyn Tersigni 

Grilling in the backyard on a sunny day is one of summer’s most simple pleasures. But it doesn’t come without concerns: When meat is cooked at high temperatures on a barbecue, it can create carcinogens. And carcinogens can cause cancer.

“We’re doing research on the compounds formed when cooking meat, poultry and fish at high temperatures and their role in increasing cancer risk,” says Fauzia Hemani, senior coordinator of prevention with the Canadian Cancer Society’sOntario office.

“The carcinogenic compounds that are created are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), some of which are associated with certain kinds of cancer,” Hemani explains. “Cooking at a high temperature and having HCAs present could increase your chances, for instance, of colorectal cancer.”

The formation of HCAs and PAHs is linked to the type of meat, how it’s cooked and whether it’s cooked to a rare, medium, or well-done level. And the compounds are created differently; HCAs form when certain elements of the muscle protein react with high heat, while PAHS are the result of fat and juice from meat dripping onto open fire and causing flames.

Barbecuing isn’t the only culprit. “It could be frying or broiling at higher temperatures,” Hemani says.

Meat that is cooked at high temperatures for long periods of time and is well done will have higher levels of HCAs; meat that is exposed to smoke or that is charred will have high concentrations of PAHs.

But barbecue lovers don’t have to give up the grill entirely — there are ways to reduce the risks and minimize exposure to HCAs and PAHs.

Choose lean cuts of meat. “When the fat is leaner, there is less juice and melted fat dissolved on your grill,” Hemani says. “It doesn’t increase the smoke.”

Reduce grilling time. “Microwave meats that would take a lot longer to cook or break down your steaks into skewer kebabs. It’s quicker to cook through.”

Try something different. “Swap meat for grilled vegetables, fruit, and veggie burgers,” Hemani suggests. “Most experts agree that HCAs usually come only in muscle proteins.”

Clean the grill. “If you have a dirty rack, you’re transferring your leftover chemicals from the grill [to your food].”

Use a marinade. “Studies have shown that marinating meats can prevent the formation of cancer-causing chemicals. Try using an oil-free marinade that contains a strong acid like balsamic vinegar or lemon juice,” Hemani says. It’s thought that a marinade may help form a protective barrier.

Try different cooking methods. “Cook at lower temperatures by braising, stewing, steaming, or roasting more often.”