Published on June 23, 2025

Grill With Skill

How to Enjoy BBQ While Protecting Your Health

Burgers and hot dogs on a barbecue grill with a large flame.

There’s something about grilling that just tastes like summer—sizzling steaks, smoky burgers, and a breeze that says “seconds, please.” But alongside the good times, it’s worth knowing that how—and how often—you grill meat can impact your long-term health.

Grilling and Cancer: What’s the Link?

Cooking meat at high temperatures, especially over an open flame, can lead to the formation of cancer-causing compounds:

  • Heterocyclic amines (HCAs) form when meat is cooked at high heat, especially when it's charred or well-done.
  • Polycyclic aromatic hydrocarbons (PAHs) develop when fat drips onto hot coals or flames, creating smoke that coats the meat.

These compounds have been shown in lab studies to damage DNA and potentially increase cancer risk, particularly colorectal cancer.

“If we grill meat at high temperatures, cancer-causing chemicals are formed that can cause DNA damage and increase the risk of cancer development,” says Susan Starr, AOCNP, Oncology Nurse Practitioner and Director of Integrative Oncology at Torrance Memorial Physician Network.

The Red (Meat) Flag

According to the American Institute for Cancer Research, it’s best to limit red meat to 12–18 ounces per week and avoid processed meats altogether. Research has consistently shown that diets high in red and processed meats are linked to an increased risk of colon cancer.

“The main goal is to limit red and processed meats in general, and reduce how often you cook any meat at a high heat,” Starr advises. “You don’t have to avoid grilled foods entirely at a summer cookout—but we should limit our exposures and how often we eat this way.”

Grill Smarter, Not Hotter

You don’t have to toss out your grill. Instead, consider these easy strategies:

  • Keep the heat lower to avoid charring.
  • Flip often and trim excess fat to reduce flare-ups.
  • Cut off any charred parts before serving.
  • Marinate meats—certain marinades can reduce HCA formation by up to 90%. (Combining garlic, onion, virgin olive oil and lemon juice has shown promise in studies).
  • Grill a variety of foods, like fish, chicken, vegetables, and even stone fruits.

“Think of grilling meats as a special occasion—not a daily habit,” Starr says. “And when grilling is on the menu, try to fill your plate with a mix of grilled vegetables, lean proteins, and fiber-rich salads and sides.”

Bonus Tip: Don’t Forget the Fun Factor

While food is a big part of any summer gathering, so is community. Starr reminds us, “Social gatherings are also a part of a healthy lifestyle and longevity.” So go ahead—savor the moment, just with a little more balance on your plate.

You can still enjoy the BBQ without the burn (to your health). By making thoughtful choices about what and how you grill, you’re setting the table for better long-term wellness—one delicious bite at a time.