but there are ways to enjoy barbecuing that are safe and good for your health.
marinate
a minimum of half an hour marinating period using some combination of vinegar, lemon juice, herbs, spices and oil can reduce the formation of carcinogenic compounds on your meat. in fact,
one study
found that three herbal marinades had the greatest effect at lowering hcas: rosemary and thyme mixed with pepper, allspice and salt; oregano mixed with thyme, garlic and onion; and oregano mixed with garlic, basil, onion and parsley.
avoid charring and large flames
the more you cook and char your meat, the more hcas and pahs you will be exposed to, so avoid using very high heat or large flames. this goes for vegetables as well — cooking your asparagus until it’s blackened may not create exactly the same cancer-causing chemicals as a charred steak, but the risk is still there. cooking in the centre of the grill and cutting off clearly visible fat (mostly with red meat) will also help reduce the likelihood of hcas and pahs.
be mindful of red meat, but more mindful of processed meat
a 2017 study in
gastroenterology
found that keeping red meat to around 12 oz ( 350 grams) per week minimizes one’s risk of colorectal cancer —
the third most common cause of cancer
in canada. that’s two six ounce servings, or one single 12 oz steak each week.