Grilling and summer go hand in hand. There are so many delicious things you can make on the grill, but it’s also important to know how to grill foods safely. Grilling with high heat can turn protein in meats, poultry, and fish into harmful chemicals called heterocyclic amines (HCAs) that studies have linked to cancer, including breast, colon, stomach, and prostate cancers. When fat drippings and juices come into contact with hot charcoals or flames, they create another grilling danger: smoke. The smoke can rise and stick to the meat, creating another potentially harmful type of carcinogens known as polycyclic aromatic hydrocarbons (PAHs). Luckily, there are ways you can grill safely for your next cookout.

• Buy lean cuts of meat and poultry. They will create fewer drippings and therefore less smoke. For beef, choose at least 90% lean, and opt for white meat over dark meat when buying and eating poultry.
• Clean your grill often. Built-up char may transfer chemicals (PAHs) from the grill to your food.
• Choose smaller cuts of meat and poultry. Small pieces do not have to cook as long, so they spend less time on the grill, meaning less risk of creating harmful compounds. Kebabs are great for this. You can even pre-cook meats and vegetables in the oven, remove some of their drippings, and then finish them off on the grill.
• Trim excess fat and remove the skin from the meat. This will cut down on drippings and smoke.
• Avoid processed meats like sausages and hot dogs. High intake of processed meats has been linked to colorectal cancer.
• Marinate your meats. Marinating can help cut down the number of cancer-causing compounds created when grilling. Use light marinades like those made with lemon, vinegar, herbs, and spices. The American Institute for Cancer Research recommends marinating meat for at least 30 minutes. A few of our favorites are this Grilled Rosemary Marinated Chicken and Greek Grilling Marinade.
• Put meat or veggies on a sheet of foil to protect them from flames. For meat, poke holes in the bottom to let drippings fall. The foil will protect food from smoke and flames.
• Flip burgers and meats often to make sure they are not charring. Discard charred meats or vegetables.
• Grill fish, tofu, or vegetables. These don’t create cancer-causing chemicals (HCAs) when grilled — just make sure they do not char. Our Grilled Corn & Poblano Salad and Grilled Endive Salad will scratch that grilling itch while helping you meet your five-a-day goal. Our Grilled Tuna with Mediterranean Herbs is another healthy-yet-satisfying showstopper.
• Eat grilled foods in moderation and include plenty of fruit and veggie sides. Even when following these tips, grilled foods will likely contain some carcinogens. Pair your grilled food with plenty of plant foods like fruits and vegetables, which are packed with cancer-fighting phytonutrients — an essential part of any healthy diet.