There’s nothing like a barbecue with family and friends. It's a great opportunity to enjoy the company of the people we love in the open air with delicious food. However, before you start grilling, it's important to know that there are many mistakes you might be making that endanger your health—some even increase your risk of developing cancer! Meat contains amino acids and sugars, and when grilled at high temperatures, they produce molecules called heterocyclic amines (HCA), which are the same compounds found in cigarette smoke. It's known that they are carcinogenic, but not everyone is aware of this danger when grilling, nor of the ways in which they can reduce their intake and thus protect the body from cancer. That’s why we’ve prepared the following guide for you, in which you'll discover the 7 mistakes you should avoid when barbecuing.
1. You're using store-bought marinade
Not every marinade is dangerous, but if you see sugar or corn syrup in the ingredients list, you should be cautious. In fact, honey can also be dangerous when grilling, so a homemade marinade with honey isn't 100% safe either. It's better to stick to marinades without sweeteners, for example, based on vinegar, lemon juice, and spices, especially those that combat cancer, like rosemary, mint, oregano, thyme, and basil. If you still want a slightly sweet flavor, add teriyaki sauce to the marinade—a study conducted at the Cancer Research Center in Hawaii found that it releases 67% less HCA than other sweeteners. The same study found that turmeric and garlic can also help, reducing the release of HCA from grilled meat by 50%. On the other hand, marinades with sugars can triple the amount of HCA released from the meat during grilling.
2. You're wrapping food in aluminum foil
It's easy to grill potatoes or fish inside aluminum foil on the barbecue, but it's also dangerous. Aluminum can leach into the food when exposed to high heat like that on a barbecue, which can accelerate dementia, as proven in a study conducted in 2011. The leaching of aluminum into food was found in the study at levels considered very dangerous according to the World Health Organization. Instead of aluminum foil, you can use a grill basket, which is a simple and perfect solution to the problem.
3. You're using non-stick accessories that aren’t Teflon
Whether it’s the spatula or the grill grid, non-stick tools make cleaning easier but expose you to perfluorooctanoic acid, which has been linked in studies to weight gain, hormonal problems stemming from the thyroid gland, and poisoning of the brain, liver, kidneys, and prostate. If you still want to use non-stick accessories, it’s recommended to stick to Teflon products, which can withstand heat up to 260 degrees Celsius without posing a danger. Keep this in mind, though - it’s important to know that your grill can exceed this temperature, as grilling can reach up to 550 degrees F (290 degrees Celsius) when the grill is covered. I don't have to tell you that's horribly hot.
4. You're not pre-cooking the meat
Experts from the American National Cancer Institute recommend pre-cooking the meat before grilling, which shortens the time needed for the meat to be fully cooked on the barbecue. Pre-cooking can prevent fat from dripping onto the grill, which in turn reduces the amount of smoke that is released, containing polycyclic aromatic hydrocarbons that are considered carcinogenic and associated with various health problems. If you’re barbecuing in your backyard, you can partially cook the meat, not fully, on a pan or in the oven, and then transfer it directly to the grill for a quick finish.
5. You're not enjoying grilled vegetables and fruits enough
Meat is usually the default choice for most people when it comes to barbecuing, but you can also enjoy grilled vegetables and fruits without any concern of carcinogenic substances because they don’t contain the compounds that cause their release and don’t drip fat that releases carcinogenic smoke. The possibilities are endless, and it’s highly recommended to try grilling pineapple, peach, melon, pear, tomato, banana, figs, and more—it’s simply delicious!
6. You're grilling the meat directly on the burners
The problem with grilling meat is not necessarily the grilling itself, but the high temperature at which it’s done, The truth is that there’s no problem starting with a high temperature, but when in the middle of grilling, it’s better to reduce it and turn the meat frequently to prevent it from burning and releasing carcinogenic substances—even every minute. You can also turn off the burners directly under the meat and leave only the side burners on, so the grill functions more like an oven and reduces the risk of burning the meat.
7. You're eating the burnt parts
Some people enjoy the taste of charred and burnt meat, but if you’ve overcooked the meat, it’s recommended to “peel off” the burnt pieces, as these are the most dangerous to your health. Even a “well-done” steak is considered more dangerous than a medium-rare steak, so it’s always best to avoid burning the meat and opt for a relatively low level of grilling.
8. You're not paying attention to smoke inhalation
Inhaling smoke from the grill can be harmful, especially over prolonged periods. The smoke contains various potentially dangerous substances, including polycyclic aromatic hydrocarbons (PAHs) and, in the case of charcoal grills, carbon monoxide. These can irritate your lungs and potentially contribute to long-term health issues. To minimize risks, always position your grill in a well-ventilated outdoor area and try to avoid standing directly over the grill or in the path of the smoke while cooking. Pay attention to wind direction and position yourself upwind when possible.
Additionally, you can reduce smoke production by using lean meats, keeping your grill clean, and using a drip pan to catch fat and juices. If you're grilling for extended periods, consider using long-handled utensils to maintain distance from the smoke, and be mindful of smoke entering your home through open windows or doors.
9. You're not using a meat thermometer
Relying on visual cues ("eyeballing it") or timing alone can lead to undercooked meat, which poses health risks, or overcooked meat, which may contain even more harmful compounds as we've discussed. Always use a reliable meat thermometer to ensure your food reaches safe internal temperatures without overcooking.
