Grilling is a staple of warm-weather living, bringing people together over great food and outdoor gatherings. While it's a favourite way to cook, certain grilling methods can produce compounds you may want to limit for long-term health. The good news is that with a few simple adjustments, you can enjoy a healthy BBQ without sacrificing flavour. 

In this article, we'll explore practical tips to help reduce carcinogens while still enjoying all the best parts of grilling season. 

How Can I Make BBQ Healthier?

Reducing Carcinogens

Heterocyclic amines (HCAs) form when meat proteins and sugars react under high cooking temperatures. Some HCA's are mutagenic and known carcinogens. Carcinogens are substances that can cause mutated cell growth. Grilled meat carcinogens have been linked to colorectal, pancreatic, breast, and stomach cancers. The good news is that there are ways to minimize HCA formation when grilling meat. Continue reading to learn more. 

Rare vs Well-Done

First off, the more well-done the meat is, the longer it is on the grill, and the more charred it becomes, the more carcinogenic potential it has. In other words, learn to love a medium-rare rather than a well-done steak, and you are already on your way to cultivating a healthier grill. Lean meats produce fewer fat flare-ups during grilling. Consequently, they generate fewer HCAs and polycyclic aromatic hydrocarbons (PAHs), which form in barbecue smoke. However, chicken and fish can still develop these compounds when overcooked. Fatty meats, including beef and pork, generally produce higher HCA levels.

Cooking Temperature & Time Matter

Cooking time and temperature affect carcinogen formation. Faster, hotter cooking creates more charring and increases HCA and PAH production. Some ways to grill healthier meat, then, are to keep the temperature low and steady and flip the meat frequently to prevent one side from burning. Another way to prevent charring is to grill meat in the middle of the burner while only turning on the heat source on either side. By utilizing these methods, you will also produce less carcinogenic smoke.

The Importance of Marinade

Not only does marinating add flavour and make meat more tender, but research is now showing that it may also help to minimize HCA formation. Marinades can help to draw out chemical precursors of carcinogens. Try to marinate your meat for 12-24 hours before cooking. There is also some research to suggest that the lower the pH of the marinade, with acidic marinades having the ability to denature some of the proteins in the meat before it is placed over the heat, may also be related to a lower carcinogenic potential. This makes lemon juice a healthy and tasty addition to any marinade. Herbs such as basil, rosemary, mint, thyme, sage and oregano may also help to block the formation of HCA's. Try to avoid oils, such as olive oil, in marinades. Over the high heat of the BBQ, these only seem to add to the carcinogenic content of the meat.

Clean Your Grill Regularly

Keep your grill clean, so there are no charred and highly carcinogenic material stuck to the grill, which will then transfer to your food the next time you use it. Also consider spreading aluminum foil over the grill (shiny side up), making sure to cut a hole for the fat to drip through. This helps to eliminate charring and reduce the potential for carcinogens to form on meat.

Beyond Meat, Grill Veggies Too

Lastly, don't forget your veggies. Grilling fruit and veg will not create these carcinogenic chemicals and can be just as tasty and satisfying. Try a grilled portbello mushroom on your burger bun, or veggie skewers. Throw in some pineapple chunks for a little variety. Remember to include as many bright and varied colours on your plate as possible. Bright red and orange peppers, zucchini, onions, broccoli and tomatoes are all excellent options for grilling, and all high in antioxidants.

Final Thoughts

Enjoying a healthy BBQ is all about making mindful choices, from how you prepare your food to how you cook it. By using these techniques, you can significantly reduce potential risk and make every BBQ delicious and better for your long-term health.