Is Barbecuing Linked to Cancer?

Harmful compounds formed when barbecuing

When food is cooked over an open flame or at very high temperatures, a number of chemical reactions occur that alter its structure and create harmful compounds, including:

Heterocyclic Amines (HCAs)

These form when muscle meats like beef, chicken or fish are cooked at high temperatures. HCAs are created through reactions between amino acids, sugars and creatine in meat, especially when it’s charred or cooked for long periods. They are mutagenic, meaning they can damage DNA and increase the risk of cancers, particularly of the colon, prostate and pancreas.

Polycyclic Aromatic Hydrocarbons (PAHs)

PAHs form when fat drips onto hot coals or flames, producing smoke that coats the food. Even vegetables and fish can be affected if exposed to this type of smoke. PAHs are carcinogenic and can contribute to oxidative stress and systemic inflammation.

Advanced Glycation End Products (AGEs)

These compounds form when proteins or fats combine with sugars at high temperatures, something that happens frequently during BBQing. AGEs are associated with accelerated ageing, cardiovascular disease and insulin resistance due to their role in inflammation and oxidative damage.

Nitrosamines from processed meats

When processed meats like hot dogs, bacon or sausages are grilled, especially those containing nitrates or nitrites (chemical preservatives used to enhance colour and prevent bacterial growth), nitrosamines can form. Nitrosamines are known carcinogens linked to cancers of the digestive tract.

Acrylamides in starchy BBQ foods

Although HCAs and PAHs are mostly found in meat, acrylamides are a concern when it comes to crispy, browned or charred carbs like potatoes, bread rolls, crisps or plant-based meat substitutes. Acrylamides are considered probable carcinogens (shown to increase cancer risk in animal studies and likely to do so in humans), and may also affect the nervous system, disrupt hormone balance and increase inflammation.

Other health concerns to consider

Nutrient loss

Beyond harmful compounds, BBQing also reduces the nutritional value of your food. Heat-sensitive nutrients like vitamin C, folate and certain antioxidants in vegetables are easily destroyed during grilling, particularly in brightly coloured vegetables such as peppers, spinach and tomatoes. While some compounds, like lycopene in tomatoes, become more bioavailable with gentle cooking, excessive heat and charring can not only reduce overall nutrient content but also create pro-oxidant compounds that contribute to cellular stress. This shift from nourishment to damage undermines the therapeutic value of food.

Smoke inhalation (especially for the cook!)

It’s not just what lands on your plate – if you’re standing over a BBQ, you’re likely inhaling particulate matter and volatile organic compounds (VOCs). This can irritate the lungs, worsen asthma or allergies, and add to the body’s overall toxic load.

Store-bought sauces and marinades

Typical BBQ accompaniments are often high in salt, sugar and preservatives. These additives can burden the liver and kidneys, contribute to blood sugar spikes and further promote inflammation.

Healthier alternatives to BBQs

You don’t need a BBQ to enjoy a sociable, summery feast. Here are some nourishing and fun alternatives:

Picnic-style eating

Create a picnic spread of vibrant salads, dips like hummus or guacamole, cold roasted veg, lentil or quinoa-based salads, fresh fruit, sliced boiled eggs or falafels. Easy, colourful and satisfying!

Build a cold platter

Assemble a Mediterranean-style grazing board that supports gut health, enzyme intake and keeps inflammatory compounds low with:

• Fermented foods (sauerkraut, kimchi)
• Olives and seeds
• Dips made with beans or tahini
• Fresh vegetable sticks (carrot, cucumber, celery, bell pepper)

Slow cook or gently roast

Prepare warm dishes in advance using low-temperature oven roasting or slow cooking. These methods preserve nutrients and flavour without creating harmful by-products.

Upgrade the drinks table

Offer herbal iced teas, naturally flavoured waters or kombucha. Infuse with mint, cucumber, berries or lemon balm for added health benefits.

Make it about the atmosphere

The best part of summer gatherings isn’t the BBQ – it’s the connection. Play music, bring outdoor games, or create a cosy fire pit to gather around (without cooking over it).