DOES GRILLING CAUSE CANCER??
There’s no evidence that grilling causes cancer. But cooking meat at
the high temperatures you use to grill—as well as broil and fry—creates
heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs),
compounds linked with some cancers.
Animal and laboratory studies suggest that HCAs may damage DNA and
spur the development of tumors in cells of the colon, breast, prostate
and lymph system. At temperatures of 350°F and hotter, amino acids and
creatine (a natural compound that helps supply energy to muscles and
nerves) react to form HCAs. PAHs form when fat drips onto hot coals,
creating smoke that settles on food; these compounds have been
associated with increased risk of breast cancer.
But “within the big picture of cancer prevention, there are much
greater risks than grilling,” says Colleen Doyle, M.S., R.D., director
of Nutrition and Physical Activity for the American Cancer Society. For
example, “if you’re 30 pounds overweight, that puts you at much greater
risk for developing a number of cancers [than does eating grilled
meats].”
When you do grill, there are several things you can do to reduce HCAs and PAHs.
BOTTOM LINE: Keep your grill. While some studies
suggest that grilling produces compounds linked with cancer, the risks
associated with eating grilled meats are relatively small when you look
at the big picture.
There’s no evidence that grilling causes cancer. But cooking meat at
the high temperatures you use to grill—as well as broil and fry—creates
heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs),
compounds linked with some cancers.
Animal and laboratory studies suggest that HCAs may damage DNA and
spur the development of tumors in cells of the colon, breast, prostate
and lymph system. At temperatures of 350°F and hotter, amino acids and
creatine (a natural compound that helps supply energy to muscles and
nerves) react to form HCAs. PAHs form when fat drips onto hot coals,
creating smoke that settles on food; these compounds have been
associated with increased risk of breast cancer.
But “within the big picture of cancer prevention, there are much
greater risks than grilling,” says Colleen Doyle, M.S., R.D., director
of Nutrition and Physical Activity for the American Cancer Society. For
example, “if you’re 30 pounds overweight, that puts you at much greater
risk for developing a number of cancers [than does eating grilled
meats].”
When you do grill, there are several things you can do to reduce HCAs and PAHs.
- Grill fish. “Beef, pork and poultry tend to form
more HCAs than seafood because of their higher amino acid content and
longer grilling times,” says Doyle. - Prefer meat or poultry? Trim fat to reduce drips.
- Flavor meats with marinades and rubs. Research in the Journal of Agriculture and Food Chemistry
showed that marinating red meat in beer or wine for two hours
significantly reduced HCAs. Scientists believe the antioxidants in
these marinades block HCAs from forming. Similarly, a Kansas State
University study found that rubbing rosemary, an herb known for its
high level of antioxidants, onto meats before grilling cut HCA levels
by up to 100 percent. Herbs including basil, mint, sage and oregano
may have similar effects. - Pair grilled meats with vegetables, particularly
cruciferous ones. In one study, men who ate about 2½ cups of Brussels
sprouts every day for three weeks reduced their DNA damage
significantly. Cruciferous vegetables, such as broccoli and cabbage,
contain sulforaphane, a compound that may help the body clear
DNA-damaging compounds more quickly.
BOTTOM LINE: Keep your grill. While some studies
suggest that grilling produces compounds linked with cancer, the risks
associated with eating grilled meats are relatively small when you look
at the big picture.
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