Summer is prime time for grilling and many of us enjoy an outdoor barbecue with family and friends. Most of also know however, that when we grill meats, this can produce chemicals that can increase the risk of cancer, such as heterocyclic amines and polycyclic aromatic hydrocarbons. This happens when meat and fat are exposed to high heat and flames, resulting in smoke and charred bits. The good news is that there are ways we can reduce these chemicals and continue to enjoy some barbequed food. 

Here are 5 simple tips for healthy grilling:

1. Marinate using herbs, such as turmeric, onion powder, garlic, rosemary, and citrus. These have been shown to reduce the amount of chemicals formed when meat is cooked.


2. Cook for longer at a lower temperature and flip your food often – use the low and slow method.


3. Consume meat more sparingly and add a salad or other vegetables alongside that are antioxidant-rich to help reduce cancer risk. Cruciferous vegetables, such as broccoli, brussel sprouts, cabbage, and cauliflower, are especially high in cancer-fighting properties, which are associated with decreasing inflammation as well.


4. Line the grill with foil perforated with holes to minimize exposing your food to the barbecue flames and high heat.


5. Cook foods on the outer boundaries of the grill.

Author: Dr. Nadine Kexel ND, CCNM Integrative Cancer Centre Resident