Grilling Meat Can Raise Cancer Risk

Backyard barbecues are a beloved summer tradition, especially around the Fourth of July. But while the sizzle of hot dogs, burgers, and steaks may bring joy to the table, new research suggests many people don’t know about one major health concern: grilling meat at high temperatures can increase your cancer risk.

According to a 2025 survey by the American Institute for Cancer Research, only 20% of Americans are aware that grilling meat over an open flame can produce cancer-causing compounds. That doesn’t mean you have to abandon the grill but it does mean you may want to change how you use it.

Why Grilled Meat Can Be Harmful

When meat is cooked over high heat or an open flame, two potentially harmful compounds can form:

• Heterocyclic amines (HCAs)

• Polycyclic aromatic hydrocarbons (PAHs)

“These compounds have been linked to changes in DNA that may raise your risk of certain cancers over time, especially colorectal, pancreatic, and prostate cancers,” explains Raj Dasgupta, MD, associate professor of clinical medicine at the University of California, Riverside.

HCAs form when amino acids and creatine (found in muscle meats) react at high temperatures, while PAHs are produced when fat drips onto flames, creating smoke that coats the meat. While no single BBQ will cause cancer, long-term exposure to these compounds has been shown to damage DNA in ways that may contribute to cancer development.

According to the National Cancer Institute, although human studies are still ongoing, animal studies have shown that HCAs and PAHs can lead to tumor formation.

Processed Meats Are a Bigger Concern

Meats like hot dogs and sausages are especially risky. They fall into the Group 1 carcinogen category according to the World Health Organization meaning there's strong evidence linking them to cancer, particularly colorectal cancer.

That said, experts agree: you don’t have to give up grilling you just need to grill smarter.

6 Safer Ways to Grill Meat

Here are expert-backed strategies to enjoy your cookouts while minimizing exposure to harmful compounds:

1. Marinate Before Grilling

Marinating meat for at least 30 minutes creates a protective barrier that can significantly reduce HCA formation. Use a mix of oil, vinegar, citrus, herbs, or spices for added benefit.

2. Flip Frequently

Turning meat often helps it cook more evenly and limits charring one of the biggest sources of HCAs.

3. Avoid Direct Flames

Instead of placing meat directly over the flame, use indirect heat or pre-cook meat in the oven, then finish it on the grill to add flavor without prolonged high-heat exposure.

4. Trim the Char

Remove any blackened or overly charred sections of meat before eating. Also avoid making gravies or sauces from charred drippings, which may contain PAHs.

5. Choose Lean Cuts

Lean meats like chicken or fish reduce fat drips and flare-ups. Limit red meat to 12 to 19 ounces per week, as recommended by cancer prevention guidelines.

6. Grill More Plants

HCAs and PAHs form only in muscle meats, not in vegetables, tofu, or cheese. Grilling plant-based foods is a flavorful and cancer-safe alternative.

Bottom Line

Grilling meat can produce carcinogenic compounds but understanding how they form can help you reduce your risk. A few simple tweaks, like marinating your meat, flipping more often, and choosing leaner cuts, can make your next barbecue safer and still delicious.

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