Firing up the grill? Take steps to reduce cancer risk

By Michael W. Rosen, M.D.

Who’d have thought that eating burgers from your backyard grill could increase your risk of cancer? Yes, cancer. Studies suggest that grilling may be linked to the disease in two ways:

It affects what we eat. Americans often grill red meats — such as steaks, hamburgers and ribs. We put processed meats — such as hot dogs and sausages — on the grill, as well. Yet, there’s convincing evidence that diets high in these meats — whether or not they’re grilled — are linked to cancer, especially colorectal cancer.

It affects how we cook. Cooking meats at high temperatures — by grilling, broiling or frying, for example — may create cancer-causing substances. Some, called heterocyclic amines (HCAs), form when meat is cooked over high heat. Others, called polycyclic aromatic hydrocarbons (PAHs), form when fat drips onto a hot fire, creating smoke that sticks to meat as it cooks. Evidence that grilling or barbecuing animal foods is a cause of cancer is limited. But, even though it’s not clear how this risk translates to humans, it’s smart to take precautions.

Does that mean you should never have a family cookout again? Of course not. Instead, use these strategies to reduce possible cancer risks. For example:

Rethink your menu. Eat red meats only once in a while, whether or not they’re grilled. And, avoid processed meats altogether, advises the American Institute for Cancer Research. Poultry and seafood haven’t been linked to cancer. But, grilling them can produce HCAs and PAHs, too.

Barbecue fruits and vegetables. Grilling plant foods — unlike grilling meat — doesn’t produce HCAs or PAHs. What’s more, a diet that includes many fruits and veggies may reduce the risk of several cancers. Try grilling peppers, onions, tomatoes, avocados and corn.

Never thought about putting fruit on the grill? Try fruit kabobs with pineapple, peaches and mangoes. They’re delicious!

Minimize flare-ups and charring. This helps reduce the formation of harmful chemicals on meat. Try these tips:

• Choose leaner cuts of meat, and remove all visible fat. Less fat is more healthful. And, it means less dripping and fewer flare-ups.
• Precook meat briefly in the microwave right before placing it on the grill. This means less time on the grill.
• Marinate the meat. Doing so may reduce HCAs.
• Cook food in the center of the grill, with coals pushed to the sides. This helps keep fat and juices from dripping on them and causing flare-ups.
• Spread aluminum foil on the grill. Make small holes in the foil to allow fat to drain.
• Flip meat frequently. It helps reduce the amount of harmful chemicals that form.
• Cut off charred, blackened or burned parts of the meat.

Dr. Michael Rosen is board-certified in internal medicine and hematology. He has been a medical director for OptumHealth for more than 13 years. Dr. Rosen has also had extensive experience in private practice and the field of clinical epidemiology. He currently coordinates the clinical review of health care-related consumer resources created by OptumHealth. In addition, Dr. Rosen provides leadership for OptumHealth’s Cancer Support program, a comprehensive oncology disease management solution.