Summer is synonymous with outdoor cooking. But behind the aroma of a backyard barbecue lies a complex science of how intense heat interacts with our food. With an overwhelming amount of wellness misinformation circulating online, grounding our seasonal habits in evidence-backed research is crucial for long-term health.
To separate fact from fiction, Elise Cushman, MS, RD, CSO, LD, a board-certified specialist in oncology nutrition at Dartmouth Cancer Center (DCC), shares tips for grilling safely and explains how simple adjustments can lower your cancer risk.
The dangers of charred foods: What happens when we grill?
When meat is cooked at very high temperatures, such as grilling, smoking, broiling, or charring, chemical compounds can form that laboratory studies have linked to cancer through changes in DNA. Two of these compounds are called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
“HCAs develop when proteins in meat react to the intense heat of grilling, broiling, or char-broiling,” explains Cushman. “PAHs are present in the smoke and flames themselves and can stick to the meat when fat drips onto hot coals or grates, triggering flare-ups.”
The iron in animal-based proteins—red meat more than poultry and fish—has been linked to the kind of cellular damage that increases risk of cancer. “This is one reason why organizations such as the American Institute for Cancer Research and the American Cancer Society recommend limiting red meat intake to no more than about 18 ounces per week,” says Cushman.
Good news for veggie lovers
If you're piling your grill with vegetables, fruits, and other plant-based foods, you can breathe a little easier.
"Grilled vegetables and fruit do not form HCA compounds and are perfectly safe to eat," says Cushman.
In fact, adding more fruits and vegetables to your cookout can help create a healthier plate while reducing the amount of red meat you consume.
Elise’s Favorite Grilling Recipes
Marinade
“I love this marinade for beef or chicken. I’ve also poured it over salmon to grill and bake. You can substitute maple or honey for the brown sugar.”
Grilled fruit
“These recipes for grilled peaches and grilled pineapple slices are easy, and I like that they explain the simplicity.”
“Another great option for grilled pineapple is shrimp-and-pineapple skewers. There are a lot of recipes out there, but I like this one for the marinade. Marinades or sauces make skewers delicious. I also like that the recipe explains how to soak the skewer sticks.”
What if food gets burned?
Not many folks like burned food. But it happens.
"If you can't avoid a burned meal, trim as much as you can off the food," Cushman advises.
To reduce burning, she recommends marinating meat before grilling, choosing leaner cuts, and trimming excess fat that can drip into flames and cause flare-ups. Another option is to partially cook meat beforehand and use the grill primarily to finish cooking and add flavor.
She also suggests placing a pizza stone, cast-iron skillet, or a baking sheet pan directly on the grates.
“I get it. When it’s hot outside, turning on an oven is out of the question. I grill pizza on a stone and even bake cookies on a sheet pan on the grill. Using a pan or skillet on the grill eliminates contact with open flames, removing the flare-up hazard entirely and making food safer.”
Tips for cancer-safer grilling
Cushman offers a few simple tips that can help reduce the formation of potentially harmful compounds:
- Cut meat into smaller pieces so it cooks more quickly and spends less time over high heat.
- Choose leaner cuts of meat and trim visible fat.
- Marinate meat before grilling. Studies suggest marinades can decrease the formation of HCAs.
- Avoid excessive charring and remove burned portions before eating.
- Add more vegetables and fruits to the grill.
Also, know your smoke points, and choose the right grilling oil.
“The ‘smoke point’ is the temperature at which an oil begins to smoke, burn, and potentially change composition,” Cushman explains. Oils with higher smoke points include avocado oil, peanut oil, and extra virgin olive oil.
While coconut oil also has a relatively high smoke point, Cushman notes that it burns easily during grilling and is better suited for other uses. "It is magical to make popcorn with!" she says.
Other cooking methods to consider
Grilling isn't the only way to prepare healthy summer meals.
"Slow cooking and sautéing are also great methods to prepare foods," says Cushman.
She also recommends limiting fried foods and ultra-processed foods whenever possible. Steaming and sautéing typically require less added fat and can be healthier alternatives.
The bottom line
Summer cookouts can absolutely be part of a healthy lifestyle. By choosing lean proteins, loading up on fruits and vegetables, using marinades, and avoiding excessive charring, you can enjoy your favorite grilled foods while reducing potential health risks.
“And remember, healthy eating isn't about perfection,” reminds Cushman. “It's about making informed choices while still enjoying the foods and traditions that bring people together.”