Can Eating Charred Meat Raise Cancer Risk? Yes, and Here’s What to Do About It

Key takeaways:

• Grilling meat, poultry, and fish at high temperatures can create potentially harmful chemicals called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).
• Studies show that a high intake of HCAs and PAHs over time may increase your risk of developing cancer, especially colorectal cancer.
• Grilling meat at a lower temperature can help reduce HCA and PAH content. Marinating meat with herbs, spices, and lemon juice can also help.

Table of contents

Are charred meats bad for you?

How's charred meat harmful?

Safe grilling

How much is OK?

Bottom line

References

Prostock-Studio/iStock via Getty Images Plus Grilled burgers, steaks, and chicken are at the top of "favorite foods" lists for many. While grilled foods may taste great, they come with a downside.

Unlike burning, which usually happens by accident (we've all burned the occasional piece of toast), charring is often done intentionally. It's a popular culinary technique used to give food a certain color, texture, or flavor - like a steak with a charred crust.

But when meat, poultry, and fish are char-grilled at high temperatures, potentially harmful chemicals are produced. The good news is there are safe grilling techniques that can help reduce the formation of these harmful chemicals, so you can still enjoy your favorite grilled foods.

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Are charred meats bad for you?

The char that forms on grilled meat can be bad for your health.

When animal flesh, like meat, poultry, or fish is cooked athigh temperatures, it can create potentially harmfulchemicals:

• Heterocyclic amines (HCAs) are formed when muscle meat (creatine), proteins, and sugars interact at high temperatures.
• Polycyclic aromatic hydrocarbons (PAHs) are formed when fat from meat drips onto the fire, which causes flames and smoke. The PAHs then stick to the meat.

In 2015, the International Agency for Research on Cancer (IARC) classified red meat as aprobable human carcinogen, a substance that causes cancer. While the link between meat and cancer isn't yet fully understood,researchers thinkit may be due in part to the HCAs and PAHs. Other factors may include the addition of nitrites and nitrates as preservatives and the presence ofnatural heme iron. It's likely the combination of all of these factors that contributes to the increased risk.

Why are chemicals from charred meats harmful?

Studies suggestthat HCAs and PAHs increasecancer riskby causing gene mutations, which can lead to abnormal and uncontrolled growth of cancer cells.

It's important to note that most studies on the link between HCAs, PAHs, and cancer have been done on animals. The link is less well-established in humans. Still, there's enough information to warrant a high-level warning that HCAs and PAHs in meatmaybe linked to cancer (IARC uses the phrase "probable" rather than definite).

This relationship is probably dose-dependent. So eating a char-broiled burger isn't going to immediately cause cancer. But the studies suggest that over time, consuming a lot of HCAs and PAHs from charred meat may increase your risk of developing cancer.

HCAs and PAHs are specifically linked to risk of thesetypes of cancers:

• Colorectal
• Breast
• Prostate
• Pancreatic

How can you lower your cancer risk if grilling meat?

The amount of HCAs and PAHs formed on meat depend on the type of meat you choose and how it's prepared. For example, cooking meat at a lower temperature, and basting it with a marinade are two ways to lower HCAs and PAHs in meat.

Here are sometips for reducing HCAs and PAHswhen preparing meat, poultry, and fish.

Consider the type of meat Beef tends to form more HCAs and PAHs than pork, chicken, or fish. To be clear, all of these will form these chemicals when charred, but beef tends to have a higher count than the other protein sources.

Tofudoesn't form HCAs and PAHs, making it a good alternative plant-based protein. You can also grill vegetables and fruits, which don't form chemicals when charred.

Choosing thinner cuts of meat that cook faster and require less time on the grill also helps to decrease the amount of harmful chemicals.

Vary the cooking method The following cooking methods create the highest amount of HCAs and PAHs:

• High-heat grilling (cooking quickly over a hot fire with an open lid)
• Barbecuing (usually done more slowly with the lid closed)
• Pan-frying

Safer cooking methods with lower direct heat includeair-frying and baking.

When you do grill meat, the following tips can help minimize harmful chemicals:

• Try to keep it from direct contact with the flame or the grill grates. A grill basket or rotisserie can help with this.
• Cut off and remove any char that develops during cooking.
• Turn meat frequently. This reduces the reactions between creatine, amino acids, and sugars in the meat.

Keep temperatures low Temperatures set above 425°F (220°C) cause meat to develop more HCAs than lower temperatures. So, cook meat at a temperature below 425°F. You can also partially pre-cook meat in the microwave to reduce the time spent grilling at a high temperature.

Coat the meat Use herbs, spices, and marinades to coat your meat or fish and protect its surface. A coating decreases the amount ofHCAs that can developand stick to the meat while it's cooking. Soaking meat in a sauce or marinade forat least 30 minutescan help reduce the formation of HCAs.

Coating food with ingredients thatcontain antioxidantsmay also be a good idea, as this helps prevent oxidation, which leads to the formation of HCAs.

Antioxidant-rich ingredients for marinades or flavoring include:

• Garlic
• Onion
• Ginger
• Turmeric
• Tomato
• Pepper
• Rosemary

Are smoked meats safer than grilled meats? Smoking meat can be safer than grilling meat because the smoking process uses lower temperatures. This may reduce the possibility of charring - and the harmful chemicals created by it.

But smoked meat still falls into the category ofprocessed meats. Organizations such as theIARCand theAmerican Institute for Cancer Research(AICR) recommend limiting processed meats in your diet. This is because there areseveral known carcinogens(cancer-causing compounds) in processed meats, and eating themincreases the riskof developing specific cancers.

Examples of smoked meat include ham, pastrami, and bacon.

How much charred meat is safe to eat?

There are nofederal guidelineson how much meat is safe to eat if it contains HCAs and PAHs. The IARC says that cancer risk increases with the amount of charred meat consumed but has not established guidelines around how much is too much.

It's important to note there may also be some genetic differences in how people react to HCA and PAH in foods. In other words, these chemicals may not have the same level of harm for everyone.

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" data-qa="ContentCalloutH2Title" The bottom line

Eating a char-grilled steak once in a while isn't cause for alarm. But if your regular meal rotation includes charred meat, poultry, and/or fish, it may be a good idea to cut back. Try grilling tofu and vegetables instead, and prepare your meat and poultry using cooking methods that use lower temperatures. Keep food away from direct flame or grill grates, flip your food often, and coat food in a marinade to reduce development of HCAs and PAHs.

Why trust our experts?

Written by:Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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References

Adeyeye, S. A. O., et al. (2021).Heterocyclic amine formation and mitigation in processed meat and meat products: A mini-review.Journal of Food Protection.

American Institute for Cancer Research. (2014).FAQ: Processed meat and cancer.

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