Last week, we talked about some of the dangers associated with grilling food outdoors. We focused on the more immediate risks associated with grilling, such as burns, fires, and food safety. Today, we are going to talk about more long-term health risks associated with grilling. Let’s get started.
Can eating foods grilled outdoors increase your risk of cancer?
Unfortunately, the answer is yes. Carcinogens (cancer-causing agents) can be formed by high heat and smoke.
When muscle meats (like beef, pork, chicken, or fish) are cooked at high temperatures, two types of potentially cancer-causing compounds can form:- Heterocyclic amines (HCAs) – Created when amino acids and creatine react under intense heat. HCAs form especially on charred or well-done meat and have been linked to increased risk of colorectal, pancreatic, and prostate cancers.
- Polycyclic aromatic hydrocarbons (PAHs) -These form when fat drips onto hot coals or flames, causing smoke that deposits PAHs back onto the meat. They’re associated with cancers of the lung, colon, bladder, breast, and more.
Ok, we covered the dangers associated with eating grilled meats. What about the inhalation risks associated with outdoor grilling?
Grill smoke contains tiny particulate matter carrying PAHs and other volatile compounds that can be inhaled. One study comparing gas, lump charcoal, and briquettes found cancer-risk exposure from grill smoke was orders of magnitude higher with charcoal, particularly briquettes, far exceeding EPA’s acceptable lifetime risk for someone grilling many days per year.
Smoke exposure from grilling can also irritate airways, worsen asthma, and contribute to chronic respiratory conditions like COPD.
What if you use aluminum foil or aluminum trays when grilling; is that dangerous?
Yes. Cooking acidic or salty foods (like marinades, tomatoes, citrus) wrapped in aluminum foil or in aluminum trays at high heat can lead to aluminum leaching into food. Chronic exposure to aluminum has been linked to several health problems, including neurological problems, bone weakening, and memory issues. European and German agencies recommend minimizing acidic or salty foods cooked directly in foil.
Which grills are more dangerous?
Let’s compare fuel types: charcoal vs. gas/electric
According to research, gas and electric grills produce fewer harmful substances overall compared with charcoal. Since charcoal often burns at higher temperatures, causes more smoke and fire flare-ups, it produces more PAHs and HCAs. Gas grills are generally considered less risky for carcinogen formation, though even gas grilling can result in HCAs if used improperly.
How can you grill more safely?
Here are some evidence-based tips for grilling. Regardless of grill type, these practical steps can greatly reduce the long-term health risks associated with grilling foods:
- Use gas or electric grills if possible.
- If using charcoal, choose natural lump charcoal instead of briquettes, and wait until it’s fully ashy.
- Ensure adequate ventilation – Always grill outdoors, in open air, away from windows and doors to prevent carbon monoxide or smoke exposure.
- Favor lean proteins like chicken, fish/seafood, or skinless turkey over red meat, and trim excess fat from meat. – This will reduce dripping and smoke, which decreases the formation of dangerous chemical compounds.
- Cook over indirect heat or raise the grate – This keeps meat away from direct flame and extreme heat, limiting HCAs and PAHs.
- Consider precooking larger pieces of meat (in microwave or oven) to reduce grill exposure time.
- Flip meat frequently – This decreases HCA formation compared to leaving meat on a hot surface too long.
- Marinate meat prior to grilling for at least 30 minutes (preferably 1–2 hours), using antioxidant-rich herbs (such as garlic, rosemary, thyme, cayenne) to cut HCAs by up to 74%. A bit of sugar may also boost protective effects.
- Clean your grill regularly – Remove built-up grease and char to prevent excess smoke or flare-ups.
- Avoid acidic or salty foods cooked directly in aluminum foil. Use stainless steel or ceramic trays, or place baking paper between food and foil, and season after cooking.
- Limit processed meats (like sausages, bacon, hot dogs) which can form nitrosamines linked to increased cancer risk.
- Incorporate vegetables and fruits – grilling onions, peppers, zucchini, mushrooms, pineapple, peaches can add nutrients without HCAs or PAHs. They also supply fiber and phytochemicals with potential cancer-protective properties.
Fortunately, simple changes can go a long way in reducing risks. With awareness and simple practices, grilling can remain a safe, healthy, and enjoyable tradition for your family all summer long.
If you have any questions about health impacts of grilling, please log into your account and send us your question. We are here to help.
Dr. Anita Bennett MD – Health Tip Content Editor