VCU RamStrong Well-being blog

Grilling & Cancer Risk

From Massey Cancer Center: Lauren Dessaure, VCUHS Dietetic Intern; Samantha Haswell, Clinical Nutrition III, Outpatient Oncology Dietitian, Integrative Health Dietitian

As the summer progresses and the weather continues to provide beautiful outdoor conditions, grilling becomes a popular way to cook our meats and vegetables. Grilling also lends a feeling of togetherness and community for many people, not to mention the delicious flavor grilling adds to food! When it comes to grilling, specifically meats, there is a risk that your favorite barbeque item will quickly become harmful to your health. Read below for how grilling can be harmful for your overall health and ways to prevent cancer forming compounds from forming while still enjoying grilled foods!

What We Know About Grilling & Cancer:

• When meats are grilled, substances that cause cancer, polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), can form and these substances interfere with the way cell DNA is replicated and expressed. This causes cell damage and can make the person eating the food more at risk for developing cancer.
• Processed meats like sausages and hot dogs, along with red meat, have the highest level of cancer forming compounds when grilled. For this reason, these foods should be avoided.
• There is clear evidence that diets high in red meat contribute to developing colorectal cancer.
• Plant foods, like fruits and vegetables, do not produce cancer causing substances so they are safe to eat
  grilled!

What We Can Do to Eliminate or Lower Cancer Causing Compounds from Forming:

• Marinate meats before cooking to slightly protect from the number of cancer-causing substances that form. Marinating meats before grilling can also add tons of flavor to your finished product!
• Skip the meat and opt for veggies as vegetables do not produce cancer causing substances and are packed with fiber and substances called antioxidants which have cancer fighting properties.
• Cook meats and veggies first in the oven or on the stove, then transfer to the grill for a few minutes to get some of the desired grill flavor on your product. This helps to reduce the amount of time your grilled item is actually exposed to the grill, reducing the amount of cancer compounds from forming!

Bottom Line:

• Limit your consumption of animal protein and opt to fill your plate with your favorite colorful and flavorful fruits and veggies this summer!
• Add flavor to meats and veggies by marinating them well before grilling and precooking your meats so they only have to stay on the grill for a short period of time.
• Anytime you’re consuming meat, always choose lean cuts of meat with little fat!

References:
AICR. (2014, May 1). Guide to healthy grilling. American Institute for Cancer Research. Retrieved April 7, 2023,
from https://www.aicr.org/news/guide-to-healthy-grilling/
Helpful Resources:
• Chemicals in Meat Cooked at High Temperatures and Cancer Risk
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet