The outdoor cooking season is in full swing. What do experts actually say about grilling, smoking and cancer risk? The question has taken on new relevance as pellet grills, offset smokers and ceramic cookers are among summer’s hottest cookout trends.
"I don't tell people they need to stop grilling or smoking food," says Sudarsan Vishnu Kollimuttathuillam, M.D., a medical oncologist and hematologist at City of Hope Orange County Lennar Foundation Cancer Center and City of Hope Seacliff. "For many families, those meals are part of summer traditions. My advice is to understand a few easy ways to reduce risk and then enjoy those gatherings."
Here are six things to know before firing up the grill or smoker:
Can grilling or smoking food increase cancer risk?
"When people ask whether grilling causes cancer, what we're really talking about are compounds that can form when meats are cooked at high temperatures," Dr. Kollimuttathuillam explains.
Two of the most studied are heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs can form when amino acids and sugars in meat react at high temperatures. PAHs can form when fat and juices drip onto flames, hot coals or heating elements, creating smoke that deposits compounds back onto food.
The more charred and burnt-edged the steak is, the higher the likely concentration of HCAs.
Laboratory studies have shown that HCAs and PAHs can damage DNA and increase cancer risk in animals exposed to high levels. Human studies have produced more mixed results, making it difficult to determine exactly how cooking methods influence cancer risk.
Is smoking food different from grilling?
Yes. While both methods can expose food to smoke and heat, they typically do so in different ways.
Grilling usually cooks food quickly over higher temperatures. Smoking generally relies on lower temperatures and longer cooking times. Because smoking uses less direct heat, it may produce fewer HCAs. However, smoke itself can contain PAHs, which may settle on food during cooking.
"Many people assume that low-and-slow cooking automatically eliminates all concerns," says Dr. Kollimuttathuillam. "The reality is more nuanced because smoke is still part of the cooking process."
Does an occasional barbecue significantly increase cancer risk?
Probably not. One of the biggest misconceptions is that a single grilled meal or backyard barbecue dramatically affects cancer risk.
“Apart from genetics and family history, cancer risk is shaped far more by long-term habits than occasional indulgences,” says Dr. Kollimuttathuillam. “Factors such as tobacco use, excess alcohol consumption, physical inactivity and overall dietary patterns will have a greater impact over time than an occasional summer barbecue.”What can people do to reduce potential risks?
Several simple steps may help reduce the formation of potentially harmful compounds during cooking:
- Avoid excessive charring and trim away heavily burned portions of meat.
- Trim excess fat and control flare-ups that create additional smoke.
- Marinate meats before cooking. Research suggests marinades made with citrus juice, vinegar, herbs and spices may help reduce HCA formation.
- Use moderate temperatures when possible and avoid prolonged exposure to direct flames.
- Flip foods more frequently during cooking.
- Use a food thermometer to avoid overcooking.
Are processed meats an added concern?
Research has consistently linked regular consumption of highly processed meats such as hot dogs, bacon, sausage and deli meats with an increased risk of colorectal cancer. The disease is also being diagnosed with increasing frequency and severity in people under 50, although the reason behind the increase is uncertain.
“Processed meats are one among multiple factors thought to contribute to the rise in early-onset colorectal cancer,” says Dr. Kollimuttathuillam.“ This does not mean you will get cancer if you eat processed meats, but they should be eaten sparingly. Even better: choose a healthier alternative like chicken, fish or plant-based protein.”What are some healthier barbecue options?
One of the easiest ways to make any barbecue healthier is to expand the menu beyond meat.
Grilled vegetables such as peppers, onions, zucchini, mushrooms, asparagus and corn can add flavor, color and nutrients to a meal. Fruits such as peaches and pineapple can also be grilled and served as a healthy side dish or dessert.
Unlike meat, fruits and vegetables do not form HCAs when grilled. They also provide fiber, vitamins and naturally occurring plant compounds that support overall health. Plant-based proteins such as tofu can also be grilled and provide an alternative to red and processed meats.
"A healthier barbecue doesn't have to mean giving up your favorite foods," Dr. Kollimuttathuillam says. "But research shows that cancer risk is affected by lifestyle choices over time. Get in the habit of including healthy cooking methods and good-for-you food options at your next cookout."
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