Before You Grill or BBQ

Summer is finally here and this is something you have to know before you start up that grill!

We know red meats like pork, lamb and beef are considered to be Group 2A carcinogens or "probably carcinogenic (cancer causing) to humans" and avoiding or decreasing the consumption of these types of meats is important for cancer prevention strategies. 

But - it's not just the type of meat that can be important but the way the meat is cooked that can also increase cancer risks. In fact, cooking meats at high temperatures like grilling, stir frying or barbecuing can increase production of cancer causing compounds like heterocyclic amines (HCA’s) and polycyclic aromatic hydrocarbons (PAH’s).  

Here are a few strategies to help decrease your exposure to these cancer causing compounds:

• Marinade:
• marinades may minimize carcinogens including: citrus juice, beer, onion, garlic, herbs, spices, etc.
• marinade at least 30 minutes before cooking (just doing this can help decrease production of compounds as much as 50-80% or more!!)
• don’t use sugar: sugar seems to increase production of cancer causing compounds
• use honey to sweeten: unlike sugar, honey was shown to decrease cancer causing compounds
• Flip often:
• flipping often can increase internal temperature shortening cooking time (less time on the grill = less cancer causing compounds)
• just the action of flipping meat can also help decrease the amount of carcinogens produced
• Avoid burnt portions:
• remove burnt portions and avoid using meat drippings for gravy to reduce exposures
• Decrease time on grill:
• medium and well done meats tend to form more HCA's - try to cook to a lower cook (ie. rare/medium rare etc) OR
• precook before putting it on the grill
• Clean grill before and after:
• to get rid of any build up and exposures to these compounds
• Lower temperature:
• when cooking in the pan try to keep the temperature below 300F (ie. medium to low heat depending on stove top settings)
• Pair with lots of plant foods:
• pairing meats with veggies/fruits can help decrease the negative impact of meats and boost nutrient value. Teas can also help do the same.

Cancer prevention strategies have to be multi prong in order to boost their impact on your health but it doesn’t have to be complicated.  Simple strategies like these can be impactful too!

Wishing you a healthy and lovely summer!

Sources:

1. Cross AJ, Sinha R. Meat-related mutagens/carcinogens in the etiology of colorectal cancer. Environ Mol Mutagen. 2004;44(1):44-55. doi: 10.1002/em.20030. PMID: 15199546.
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9. www.cancer.gov. Accessed May 2023.