The sizzle of a steak on the grill, the satisfying crunch of air-fried potatoes – these are culinary pleasures many associate with healthy cooking. However, emerging research suggests that even these popular methods can create potentially harmful compounds linked to chronic diseases. While deep-frying has long been recognized as a less-healthy option, concerns are now extending to grilling, roasting, broiling, and even air frying, all due to the chemical reactions triggered by high heat.
The Science Behind Browning
The appealing golden color and crispy texture of cooked food come at a cost. When foods are cooked above degrees Fahrenheit, a reaction occurs between sugars and proteins, creating compounds called advanced glycation end products, or AGEs. These AGEs accumulate in the body over time. “The accumulation of AGEs has been associated with aging and the development of chronic diseases such as cardiovascular disease and Type 2 diabetes,” explains Sharon Collison, a registered dietitian at the University of Delaware.
The concern isn’t limited to AGEs. Any cooking method that browns food triggers this chemical reaction. That includes the caramelized crust on roasted vegetables, the char on grilled chicken, and the crispy coating achieved with an air fryer. From a cancer-prevention perspective, grilling any animal protein can lead to the formation of carcinogens, according to Milette Siler, a registered dietitian.
Grilling and the Risk of PAHs
Grilling introduces an additional layer of risk. When fat and juices from meat drip onto hot surfaces, they create flames that deposit polycyclic aromatic hydrocarbons (PAHs) – known carcinogens – back onto the food. The International Agency for Research on Cancer (IARC) has classified PAHs as carcinogenic to humans. Studies have linked PAH consumption to an increased risk of lung, breast, and colon cancers.
Dr. Michael Ednie, from Bespoke Concierge MD, notes that grilling can increase PAH-related cancer risk by three to five times. This risk is particularly elevated with higher-fat meats.
Air Fryers: Not a Risk-Free Zone
Air fryers, while reducing oil consumption, don’t eliminate the risks associated with high-heat cooking. Because they don’t involve direct contact between fat and a flame, air fryers minimize PAH formation. However, the browning process still occurs, leading to AGEs production. While generally considered safer than deep frying, air fryers still pose a risk with prolonged and frequent use.
Food Type and Cooking Frequency Matter
The type of food being cooked also influences the level of risk. Research suggests that high-heat cooking of any animal protein can lead to carcinogen formation, with processed meats carrying the highest risk, followed by red meat. Chicken and fish are considered lower risk, and vegetables produce significantly fewer harmful compounds when cooked at the same temperatures, largely because they don’t contain fat to create smoke.
Studies have shown a clear correlation between frequent consumption of high-heat cooked meats and an increased risk of Type 2 diabetes. Consuming these meats several times a week significantly elevates the risk – by as much as 28 percent – compared to limiting intake to once a week.
It’s About Long-Term Habits, Not a Single Meal
Experts emphasize that an occasional barbecue or roasted meal isn’t likely to directly cause cancer. The risk is cumulative, shaped by a combination of cooking methods, food choices, and overall dietary patterns. The greatest risk is associated with frequent consumption of red or processed meats, cooking food until it’s heavily charred, and a diet rich in highly processed, high-heat cooked foods.
Simple Steps to Reduce Your Risk
Fortunately, several simple adjustments can significantly reduce the formation of these harmful compounds:
- Acidic Marinades: Marinating meats in acidic solutions like vinegar, lemon juice, yogurt, or wine can help reduce AGE formation.
- Avoid Sugary Sauces: Marinades and sauces high in sugar, such as barbecue sauce, can increase risk.
- Shorter Cooking Times: Cutting meat into smaller pieces and avoiding overcooking can minimize harmful compound formation.
- Pre-Cooking: Briefly microwaving meat before grilling can reduce its time exposed to direct heat.
- Lower-Heat Methods: Opting for cooking methods like boiling, steaming, stewing, sous vide, and slow cooking are among the safest options.
While enjoying a perfectly grilled meal remains a summertime tradition for many, understanding the potential health implications of high-heat cooking empowers individuals to make informed choices and minimize their risk. It’s a matter of balance and mindful preparation, rather than complete avoidance.
