In 2009, 82 percent of households in the U.S. had barbecue grills or smokers on their porches and patios according to the Hearth, Patio and Barbecue Association. All of those households are at risk when they light up their grills. As with other problematic cooking methods, such as deep frying, cooking with charcoal has known health hazards. Despite the dangers, you can still barbecue occasionally with confidence while also taking steps to minimize the inherent downsides.
Meat
The HPBA reports that grilled hamburgers and steaks are what Americans choose to barbecue 80 to 85 percent of the time. If you are among those who eat meat, you increase your odds of developing cancer by 50 percent over those who choose not to, according to HelpGuide.org. The high fat and low fiber content of meat cause the most damage.
Barbecued Meat
High temperatures from grilling, pan-frying or broiling cause cancer-causing compounds, called heterocyclic amines to form. According to the Physicians Committee for Responsible Medicine, some meats cause more HCAs to form than others. Because they take longer to cook than steak, chicken breasts produce 14,300 units of HCA, while steak produces 810 units. Nonetheless, the Physicians Committee for Responsible Medicine lists chicken and steak, along with pork, salmon and hamburger among the five worst foods to barbecue.
Charring
Beyond HCAs, grilling over charcoal also causes other cancer-causing chemicals from flare-ups to splatter onto the meat that do not occur in meat that is pan fried. Called polycyclic aromatic hydrocarbons these chemicals are associated with higher risks of stomach cancer, according to the Physicians Committee for Responsible Medicine.
Safer Grilling Choices
Anything you do to minimize flare-ups and the time that meat spends over the hot coals will minimize your risk of both HCAs and PAHs. For example, cook smaller pieces of meat, such as kabobs or pre-cut steaks, to reduce cooking times. Choose leaner cuts of meat to reduce fat flare-ups. Flip your meat frequently to reduce the heat the meat absorbs. And try pre-cooking meats in the microwave before grilling, a technique that the Harvard Health Letter says can decrease HCAs by 90 percent.
Other techniques suggested by a 2011 U.S. Department of Agriculture Fact Sheet to minimize your risks include removing visible fat from meats, moving coals so they are not directly under meat and cutting off charred portions from the meat before serving. Finally, experiment with grilled fruits and vegetables to take meat out of your grilling equation.
References
- Hearth, Patio and Barbecue Association: Grilling Facts and Figures
- University of California, Berkeley Foundations of Wellness: How to Lower Your Cancer Risk
- Hearth, Patio and Barbecue Association: Fun Facts about Barbecue
- HelpGuide.org; The Anti-Cancer Diet; Maya Paul, et al.; April 2010
- Physicians Committee for Responsible Medicine; The Five Worst Foods to Grill; August 2005
- Harvard Health Publications; Tips for Safer and Healthier Grilling, from the Harvard Health Letter; June 2007
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