What You Need to Know About the Health Risks (and Benefits) of Grilled Meat

If you’re looking for lean protein, grilling up fish or chicken breast is an appealing choice. But is grilling meat unhealthy?

You might have heard that grilling meat can raise the risk of cancer. Many people wonder if it’s safe to enjoy this summer ritual.

While there are potential risks, grilled meat doesn’t have to come off the table.

By understanding what causes those risks and how to grill healthier, you can enjoy your grilled favorites this summer.

Why People Worry About Grilled Meat

The health concerns linked to grilled meat mainly come from two compounds that form during high-heat cooking (1):

• Heterocyclic amines (HCAs) are created when proteins, sugars, and substances in meat react at high heat. They’re especially high in charred or blackened parts of meat.
• Polycyclic aromatic hydrocarbons (PAHs) form when fat and juices from muscle meats drip onto hot surfaces or flames while grilling. The burning fat or juice produces smoke containing PAHs, which then stick to the meat as it cooks. PAHs can also form during processes like smoking meats.

HCAs and PAHs are mutagenic. That means they can cause changes to DNA that may lead to cancer (1).

Is grilling meat unhealthy? Here’s what the science says

Studies have shown that high doses of HCAs and PAHs can cause cancer in animals (1). But the amounts used in these studies were much higher than what people would normally consume through grilling (1).

It’s hard to determine a clear link between exposure to HCAs and PAHs from cooked meats and cancer in humans because there are so many factors involved (1). Plus, PAHs come from other environmental sources, not just food (1).

Still, some observational human studies suggest that eating a lot of well-done, fried, or barbecued meats may raise the risk of colorectal, pancreatic, and prostate cancers (1).

Overall, we still need more research to fully understand how HCAs and PAHs affect our health. But one thing’s clear—cooking meat at high temps can create these harmful, cancer-causing chemicals (1).

So, adopting healthy grilling practices is a smart way to make your backyard grilling a safer activity.

How to Grill Meat in a Healthier Way

Right now, there are no clear guidelines on how much grilled meat consumption is safe (1).

But that doesn’t mean you need to stop enjoying grilled meat altogether. By tweaking your habits, you can greatly reduce your exposure to those unhealthy compounds (1, 2).

Here’s how to grill healthier:

1. Choose lean cuts of meat

The American Institute for Cancer Research (AICR) advises being mindful about the meat you choose, not just how you grill it (2):

• Limit red meats like beef, pork, and lamb. High intake is linked to an increased risk of colorectal cancer. Choose leaner cuts if and when you do eat red meat.
• Avoid or minimize processed meats such as hot dogs and sausages. Even eating small amounts increases colorectal cancer risk. Reserve these for special occasions.
• Opt for leaner meats like chicken breast, lean turkey burgers, fish, and seafood most often.

Leaner meats offer added benefits for healthier grilling. They typically cook faster and create fewer fat drippings, so they generate less smoke and PAHs while cooking (3). 

If you indulge in fattier meats, trim the excess fat and remove any skin before cooking. This helps reduce some of the drippings and PAHs (4).

2. Marinate your meats

Marinating meat means soaking it in a flavorful liquid sauce (a marinade) before cooking (4). But it’s not just about flavor—it’s also a great way to reduce harmful HCAs.

In fact, marinating is more effective at preventing HCA formation than simply lowering the cooking temperature (2). This makes it an essential step for healthy grilling.

Studies suggest that marinades can reduce HCA formation by up to 90% (5, 6).

Here’s how to marinate meat like a pro before grilling:

• Use acidic marinades: Combine an acidic ingredient like vinegar or citrus juice with olive oil, herbs, and spices. The acid changes the meat’s pH, which helps reduce the formation of harmful HCAs and PAHs (2).
• Add antioxidant-rich herbs and spices: Antioxidants in herbs and spices like rosemary, garlic, and turmeric may help stop HCAs from forming (4).
• Marinate for at least 30 minutes: Letting meat, poultry, or fish marinate for a minimum of 30 minutes can greatly reduce the production of HCAs (4).
• Avoid sugary marinades: Skip marinades with sugar or honey. They burn easily and can lead to more charring, increasing the creation of harmful compounds (3, 4). 

3. Flip frequently and avoid overcooking 

Leaving meat on a high heat source without frequently flipping it can increase the formation of HCAs (7). It can also cause more fat and juice to drip out of the meat and into the grill, increasing PAHs from smoke and flare-ups (3).

Overcooking meat is another major factor in the formation of HCAs, which are particularly high in well-done meats (8).

To minimize these risks, be sure to:

• Monitor your grill closely (or share grill duties so it’s always attended). 
• Flip your meat more often to prevent burning and reduce dripping.
• Ensure the meat is fully cooked but not overdone.

And make sure you remove any charred or blackened portions before serving (1).

4. Use a barrier or indirect heat

Using a barrier or indirect heat while grilling can also help reduce the level of harmful compounds forming in your meat (7).  

Here’s how you can put it into practice:

• Keep food at least six inches from the heat source to minimize direct exposure to flames or hot metal surfaces (3, 7). 
• Grill salmon or other foods on cedar planks with holes for a protective barrier (3). This lets heat pass through without direct contact. 
• Use indirect heat by moving charcoal to the side and placing food in the center of the grill (2). On a propane grill, cook meat to the side of the flames rather than directly over them.

Try to avoid using aluminum foil. It can leach aluminum into food, especially with the addition of acid and spices from your marinade (9).

5. Limit cooking time and temperature

Reducing grill time and avoiding high temperatures can help reduce the amount of HCAs and PAHs forming in your food (3, 7). 

Here are some tips to help you limit cooking time and temperature when grilling:

• Thaw meat in the fridge before grilling to avoid longer cooking times with frozen cuts (3).
• Pre-cooking meat a bit in the microwave also reduces cooking time on the grill (2). But make sure to grill partially cooked meat immediately to ensure food safety (2).
• Smaller portions like kebabs cook faster, reducing contact with high heat (3).
• Lower heat reduces HCAs, PAHs, burning, and charring while keeping meat juicy (2).

But how can you make sure your meat is safely cooked without relying on longer cooking times and high temperatures? Use a meat thermometer!

Different types of meat have different recommended internal cooking temperatures. So, be sure to know what temperature your meat should reach before taking it off the grill.

6. Add grilled fruits and vegetables to the mix

Adding more fruits and vegetables can help balance your plate and reduce overall meat intake.

Plus, grilling fruits and vegetables doesn’t produce HCAs, making them a safer, flavorful, and nutritious option for cook outs (4).

They’re also packed with fiber, micronutrients, and plant compounds called phytochemicals that have been associated with a reduced risk of certain cancers  (4).

But, you should still avoid charring them, as PAHs can be found in other charred foods (7).

Need some ideas? Here are some great produce options to try on the grill:

• Fruits: pineapple, peaches, mangos, plums, apples, pears, watermelon
• Vegetables: asparagus, bell peppers, corn, eggplant, onions, tomatoes, zucchini

When it comes to fruits, you can skewer them for kabobs or grill slices on a cedar plank for a sweet and smoky flavor.

For vegetables, try tossing them with olive oil, minced garlic, and your favorite seasonings, then grill them in a basket for easy handling.

The Bottom Line

Grilling meat does cause the creation of some harmful compounds (1). But with the right techniques, grilled meat can still be a healthy option, rich in protein, vitamins, and minerals (10). 

By choosing lean meats, marinating them, avoiding charring, and using moderate heat, you can savor the taste of grilled proteins while minimizing potential health risks.

Don’t forget to round out your meal with vibrant, antioxidant-packed grilled fruits and vegetables for a balanced summer plate. 

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