Grilled Meats Can Be Carcinogenic. BU Health Researcher’s Tips on Preparing Them More Safely

Grilled Meats Can Be Carcinogenic. BU Health Researcher's Tips on Preparing Them More Safely

Use leaner cuts, marinade first, and think about choosing fish or chicken over beef and pork

Grilling is one of summer's most popular rituals, with 8 out of every 10 Americans owning a grill or barbecue. But to be safe, it needs to be done right-something most Americans aren't aware of.

Only 20 percent of Americans know that grilled meat can produce potentially carcinogenic compounds, according to a recent alert from the Virginia-based nonprofit American Institute for Cancer Research. That's despite the fact that even non-grilled processed meats, including grill-favorites hot dogs and sausages, were declared carcinogens a decade ago by the World Health Organization. Yet veggies, tofu, and cheese can be grilled safely.

Boston University's Monica Wang, a School of Public Health associate professor of community health sciences, is no killjoy. "Many people, including my family, enjoy grilling," says Wang, who used to have a cooking blog. She's also an award-winning researcher and has been the lead investigator on studies into improving nutrition and the health of families, children, and marginalized communities. (This research received more than $6 million in funding, including from the National Institutes of Health.)

BU Today asked Wang how to grill safely, and why meats pose a special risk cancer-wise.

BU Today: Can you explain the chemistry that makes grilled meats potentially carcinogenic?

Wang: When meat is cooked at high temperatures, particularly over an open flame or grill, two types of harmful compounds can form: heterocyclic amines [HCAs] and polycyclic aromatic hydrocarbons [PAHs].

HCAs form when the amino acids and creatine found in muscle meats react under high heat, especially in red or processed meats. PAHs, on the other hand, form when fat and juices from meat drip onto hot surfaces or coals, creating smoke. That smoke contains PAHs, which can stick to the food as it cooks. In animal studies, both HCAs and PAHs have been shown to cause DNA changes that may raise the risk of certain cancers, including colon, pancreatic, and prostate cancer. Processed meats like hot dogs and sausages raise extra concerns, because they often contain preservatives, such as nitrates and nitrites, that can turn into harmful, cancer-causing chemicals when cooked at high heat.

While more research is still needed to determine the exact risk to humans, the evidence is strong enough to warrant caution.

BU Today: Does grilling meat with propane instead of charcoal make a difference?

Wang: The type of fuel can make a small difference, but the bigger factor is how the meat is cooked, not just what fuel you use. Charcoal burns hotter and produces more smoke, which can lead to more PAHs. Propane burns cleaner and gives you more control over the temperature, which can help reduce both HCAs and PAHs if you grill at lower heat. That said, grilling techniques matter more. Using indirect heat, trimming excess fat, and avoiding charring can do more to lower cancer risk than switching fuel types alone.

BU Today: What about chicken and fish-are they safe to grill?

Wang: Chicken and fish can absolutely be part of a safer grilling routine. Like all meats, they can still form HCAs and PAHs when cooked at high temperatures, but generally in smaller amounts. That's because they contain less creatine and fewer of the amino acids involved in HCA formation. They are also lower in fat, so there's less dripping and smoke, which means fewer PAHs. To make them even safer, try grilling with the skin off, marinating beforehand, and using lower or indirect heat.

BU Today: Grilled produce, tofu, and cheese are not carcinogenic. What makes them safer than grilled meats?

Wang: The key difference is what's in the food being grilled. Carcinogenic compounds like HCAs and PAHs form primarily in animal muscle tissue when exposed to high heat. Foods like tofu, cheese, vegetables, and fruits don't contain the same combination of proteins and creatine that trigger this chemical reaction.

Plant-based foods also tend to have less fat that drips and smokes, which reduces the formation of PAHs. In fact, grilled vegetables can actually offer health benefits, as they retain nutrients and antioxidants when cooked with care. Just be mindful not to over-char them, as that can still produce other potentially harmful compounds, even in plant-based foods.

BU Today: The World Health Organization declared processed meats like hot dogs carcinogens a decade ago. Any idea why so few people still know the health risks of grilled meat?

There's often a lag between scientific consensus and public awareness, especially when the topic is as personal and cultural as food. The World Health Organization classified processed meats like hot dogs, bacon, and sausages as Group 1 carcinogens, meaning there's strong evidence that they can cause cancer in humans. Red meats like beef and pork fall into Group 2A, or "probably carcinogenic."

Despite this, many people still don't link summer barbecues with long-term health risks. Food traditions are deeply social and emotional, and the power of marketing plays a role. Meat products are heavily promoted, often with nostalgic or cultural appeal, while public health messages rarely receive the same visibility. Education campaigns are important, but we also need more creative, upstream solutions, like working with chefs, influencers, and food companies to normalize healthier grilling habits, promote plant-forward options, and make evidence-based choices more appealing and accessible.

BU Today: For those who enjoy grilling meat, do you have any tips for doing so this summer with less risk?

Yes! The goal isn't to scare people away from grilling altogether, but to make it safer and smarter. A few simple tips:

Ultimately, grilling is about connection and celebration. We can keep those traditions alive while also protecting our long-term health, one small tweak at a time.

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• Rich Barlow

  Senior Writer

  Rich Barlow is a senior writer at BU Today and Bostonia magazine. Perhaps the only native of Trenton, N.J., who will volunteer his birthplace without police interrogation, he graduated from Dartmouth College, spent 20 years as a small-town newspaper reporter, and is a former Boston Globe religion columnist, book reviewer, and occasional op-ed contributor. Profile

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