If you’re looking for lean protein, grilling fish and chicken breasts is an attractive choice. But is grilled meat unhealthy?
You may have heard that roasting meat can increase your risk of cancer. Many wonder if it’s safe to enjoy this summer ritual.
There is a potential risk, but the grilled meat does not have to be off the table.
Understanding the causes of these risks and healthier grilling causes will help you enjoy your favorites grilled this summer.
Why people are worried about grilling meat
Health concerns related to grilled meats mainly come from two compounds that form during high-heat cooking (1):
- Heterogeneous Amines (HCA) It is created when meat proteins, sugars, and substances react over high heat. They are particularly expensive in burnt or blackened parts of the meat.
- Polycyclic aromatic hydrocarbons (PAH) When fat and juice from muscle meat drips into hot surfaces or flames during the grill. Burning fat or juice produces smoke containing PAH and sticks to the meat while cooking. PAH can also be formed during a process like sucking meat.
HCA and PAH are mutagenic. This means that it can cause DNA changes that can lead to cancer (1).
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Is grilled meat unhealthy? This is what science says
Studies have shown that high doses of HCA and PAH can cause cancer in animals (1). However, the amount used in these studies was much higher than what people normally consume through the grill (1).
Due to so many factors, it is difficult to determine a clear link between exposure to HCA and PAH from cooked meat and human cancer (1). Furthermore, PAHs come from other environmental sources as well as food.1).
Still, some observational human studies suggest that eating many wealthy, fried or barbecue meats can increase the risk of colorectal, pancreatic, and prostate cancer (and that the risk of prostate cancer can be increased (1).
Overall, more research is needed to fully understand how HCA and PAH affect our health. But one thing is clear. Cooking meat at high temperatures allows for the creation of these harmful and cancer-causing chemicals (1).
Therefore, adopting healthy grilling practices is a sensible way to make your backyard grill a safer activity.
How to grill meat in a healthier way
Currently there are no clear guidelines on how safe meat consumption is (1).
But that doesn’t mean you need to stop enjoying the grilled meat completely. By fine-tuning your habits, you can significantly reduce your exposure to those unhealthy compounds (1, 2).
Here’s a healthier way to grill:
1. Choose a lean cut of meat
The American Cancer Institute (AICR) advises not only to how you grill it, but also to be aware of the meat you choose.2):
- Limit lean meat Like beef, pork, lamb. High intake is associated with an increased risk of colorectal cancer. If you’re eating lean meat, choose slimmer cuts.
- Avoid or minimize processed meat Hot dogs and sausages. Eating small amounts increases the risk of colorectal cancer. Book these for special occasions.
- Choose meat Most often, like chicken breast, lean turkey burgers, fish and seafood.
Lean meat offers an additional benefit to a healthier grill. They usually cook faster and produce less fat drops, resulting in less smoke and PAH during cooking (3).
If you indulge in greasy meat, cut off any excess fat and remove the skin before cooking. This helps reduce drip and some of the PAH (4).
2. Marinate the meat
Marinating meat means soaking it in a flavorful liquid sauce (marinated) before cooking (marinated)4). But it’s not just about taste. It is also a great way to reduce harmful HCA.
In fact, a marinade that is suitable for preventing HCA formation is more effective than lowering the cooking temperature (2). This makes it an essential step for a healthy grill.
Studies suggest that marinade can reduce HCA formation by up to 90% (5, 6).
Here’s how to marinate meat like a pro before grilling.
- Use an acid marinade: Mix acidic ingredients such as vinegar and citrus juice with olive oil, herbs and spices. Acids change the pH of meat and help reduce the formation of harmful HCA and PAH (2).
- Adds antioxidant-rich herbs and spices. Antioxidants in herbs and spices such as rosemary, garlic, and turmeric can help stop the formation of HCA (4).
- Marinate for at least 30 minutes: Marinating meat, chicken, or fish for a minimum of 30 minutes can significantly reduce HCA production (4).
- Avoid sweet marinades: Skip the marinade with sugar or honey. They are more likely to burn, leading to more carbonization, and can increase the creation of harmful compounds (3, 4).
3. Turn it over frequently to avoid overheating
Leaving meat in a high heat source without frequent flipping can increase the formation of HCA (7). It also can cause more fat and juice to drip from the meat into the grill, increasing PAH from smoke and flare-up (3).
Overcooking meat is another major factor in the formation of HCA, particularly well-made meats (8).
To minimize these risks, be sure to:
- Keep a close eye on the grill (or always share grill duties and participate).
- Turn the meat over more frequently to prevent burning and reduce drip.
- Make sure the meat is fully cooked but not overdoing.
And remove any burnt or blackened parts before serving (1).
4. Use a barrier or indirect heat
Using a barrier or indirect heat during the grill can also help reduce the levels of harmful compounds that form in the meat (7).
Here’s how you practice it:
- Keep your food At least 6 inches from the heat source To minimize direct exposure to flames or hot metal surfaces (3, 7).
- Grill salmon and other foods on cedar boards There is a hole for a protective barrier (3). This allows heat to pass through without direct contact.
- Uses indirect heat Move the charcoal sideways Place the food in the center of the grill (2). In propane grill, the meat is cooked on the side of the flame rather than directly on top.
Avoid using aluminum foil. In particular, adding acids and spices from the marinade allows the aluminium to be leached into the food (9).
5. Limit cooking time and temperature
Reducing grilling times and avoiding high temperatures can help reduce the amount of HCA and PAH formed in food (3, 7).
Below are some tips that can help you limit cooking time and temperature when grilling.
- Thaw the meat in the fridge before grilling to avoid longer cooking times with frozen cuts (3).
- Cooking a little meat in the microwave will also reduce the cooking time of the grill (2). However, to ensure food safety, make sure to grill partially cooked meat immediately.2).
- Smaller parts like Kebabs cook faster and reduce contact with high heat (3).
- Lower heat reduces HCA, PAH, burning and carbonization while keeping the meat juicy2).
But how can you make sure that the meat is cooked safely without relying on longer cooking times or high temperatures? Use a meat thermometer!
Different types of meat have different recommended internal cooking temperatures. Therefore, make sure to check what temperature the meat reaches before removing it from the grill.
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6. Add grilled fruits and vegetables to the mix
Adding fruits and vegetables can help balance the plate and reduce overall meat intake.
Additionally, grilled fruits and vegetables do not produce HCA, making it a safer, more flavorful and nutritious option for cookouts (4).
It is also packed with fibers, micronutrients and plant compounds known as phytochemicals, which are associated with lowering the risk of certain cancers (and4).
However, PAH can be found in other burnt foods, so you should still avoid charging them7).
Need some ideas? Here are some great production options to try out the grill:
- fruit: Pineapple, peach, mangos, plum, apple, pear, watermelon
- vegetables: Asparagus, peppers, corn, eggplant, onions, tomatoes, zucchini
When it comes to fruit, you can skewer the kabob, bake slices on cedar boards, or give it a sweet, smoky flavor.
For vegetables, toss them with olive oil, garlic and your favorite seasonings, then bake them in a basket for easy handling.
Conclusion
Grilling meat produces several harmful compounds (1). However, with the right techniques, meat grilled meat can be a healthy option rich in protein, vitamins and minerals (10).
By choosing lean meats, marinate them, avoiding carbonation and using medium heat, you can taste the grilled protein while minimizing potential health risks.
For a balanced summer plate, don’t forget to round up your meals with grilled fruits and vegetables packed with vibrant, antioxidants.
A post about what you need to know about the health risks (and benefits) of grilled meat that first appears on the MyFitnessPal blog.
