Reducing Cancer Risk While Grilling

Does Grilling Cause Cancer?

No. Grilling does not cause cancer directly. It can, however, increase a person’s risk of developing cancer. Cooking meat over any open flame, or even intense heat, can introduce carcinogens into the food. Carcinogens are substances that have been linked to higher cancer occurrences. Grilling has been linked to two main carcinogens:

• Heterocyclic aromatic amines (HCAs): These form when amino acids and creatine, which are found in meat, react to high temperatures. The longer meat is exposed to heat, the more HCAs form.
• Polycyclic aromatic hydrocarbons (PAHs): These are produced when fats burn in flame and can attach to meat. Grilling may also expose chefs to airborne PAHs in smoke.

Some carcinogen exposure is not an automatic guarantee of developing cancer. Repeated exposure, however, may increase a person’s risk of cancer later in life. This is especially true for individuals who are already at a higher risk for the disease.

Who Is at Risk for Cancer?

Anybody can develop cancer. Research has shown, however, that certain risk factors can increase a person’s chances of cancer. The most significant risk factors include:

• Old age
• Genetic predisposition
• Chronic inflammation
• Heavy alcohol or tobacco usage
• Obesity
• Unhealthy diets
• Physical inactivity
• Exposure to radiation
• Exposure to cancer-causing chemicals

These risk factors apply to most types of cancer. Specific types of cancer, such as breast cancer or lung cancer, also have their own unique risk factors. It is important for at-risk individuals to reduce whichever risk factors are within their control. This includes taking precautions while grilling.

Steps to Reduce Cancer Risk While Grilling

Fortunately, there are several measures grillers can take to reduce their carcinogen exposure. The American Institute for Cancer Research (AICR) recommends the following steps when grilling:

Meat Selection

First, avoid processed meats. Even small amounts of processed meat, including hot dogs, sausages, ham, and bacon, can increase a person’s risk of colon cancer when eaten regularly. Similarly, eating large amounts of red meat can also increase colon cancer risk. The safest choices are, therefore, seafood or fresh white meats like chicken.

Go Lean

One of the major grilling carcinogens, PAHs, is produced by burning fat. Therefore, less fat creates fewer carcinogens. Grillers can choose naturally lean meats to reduce their cancer risk, or they may trim fat before cooking. They should also cook meat in the center of the grill and flip it frequently. This will limit the burning of any remaining fat.

Go Green

Vegetables do not contain the muscle proteins that react with heat to create carcinogens, particularly HCAs. Therefore, adding vegetables to a meal can be an effective way to reduce carcinogen exposure. The AICR recommends filling at least two-thirds of the plate with plant-based foods. As a bonus, this creates a healthier nutritional balance and a more colorful dish.

Marinate

Grillers can also reduce carcinogens by marinating their meat. The marinade forms a barrier between fats and heat. In addition, many marinades feature antioxidant ingredients that can protect against production of carcinogens. For best effect, use a vinegar-, citrus-, or wine-based marinade, and let the meat soak for at least 30 minutes.

Small Cuts

The longer food is exposed to heat and flame, the more carcinogens are produced. To reduce cooking times, grillers are encouraged to use smaller cuts. Thin-sliced meats and burgers will cook through faster than thick steaks. Alternatively, mix small pieces of meat with cut vegetables in a grilling pan or on kebabs.

Pre-Cook

Of course, small pieces aren’t always preferable. At times, grillers may want to serve a big steak. When cooking thicker cuts, it can help to pre-cook the meat in the oven or on the stove. While the meat can be finished on the grill to create the desired char, pre-cooking will reduce how long meat is exposed to an open flame.

Learn More About Cancer and Grilling at RCCA

While grilling can increase a person’s cancer risk, it remains safe with the right precautions. Find out more about cancer risks and how to reduce them at Regional Cancer Care Associates. We serve patients at more than 20 locations across New Jersey, Connecticut, Massachusetts, Maryland, and the Washington, D.C., area. To learn more about cancer and grilling, contact us today at an RCCA location near you.

Frequently Asked Questions About Cancer and Grilling

Does grilling food cause cancer?

Grilling does not directly cause cancer. Cooking meat over high heat can, however, introduce cancer-causing agents into the food. This can increase your risk of developing cancer, including colorectal cancer. You can reduce your cancer risk by selecting non-processed, non-red meats, using small cuts or pre-cooking large ones, marinating, and mixing grilled meats with vegetables.

What is colorectal cancer?

Colorectal cancer is cancer that forms in the colon (large intestine) or the rectum. It is one of the most commonly diagnosed cancer types in the United States. Eating a diet with a lot of processed meats, which often contain preservatives, has been linked to increased colorectal cancer risk.

What screening options are available for colorectal cancer?

Colon cancer screening is an important component of early detection. Screening options include colonoscopy, flexible sigmoidoscopy, and computed tomography (CT) colonography. Ask your doctor about these screenings.

What cancer types are treated at RCCA?

RCCA’s medical oncologists and hematologists have expertise in treating all forms of cancers, including colorectal, breast, lung, prostate, and more. They also treat blood disorders. RCCA’s conveniently located, community-based offices provide patients with access to the most advanced treatments, including targeted therapy and clinical trials.