With the recent spell of warm weather, many of us are dusting off the barbecue and taking the cooking outside.
You may also have seen headlines suggesting that barbecued foods can produce compounds of potential concern. These include polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs), which can form when meat, poultry, or fish are cooked at high temperatures — particularly when food is exposed to smoke, flames, or becomes heavily charred.
The good news is that there are simple ways to enjoy barbecued food while reducing the formation of these compounds.
What is the issue with barbecued food?
When fat and juices drip onto hot coals or heating elements, smoke is produced. This smoke can contain PAHs, which may then deposit onto the surface of food.
HCAs can also form within meat itself during high-temperature cooking, especially when food is cooked for long periods or reaches very high surface temperatures.
Public health agencies, including the World Health Organization (through IARC evaluations), have classified some PAHs as carcinogenic to humans based on high exposure levels. However, dietary exposure varies widely depending on cooking method, frequency, and degree of charring.
The National Cancer Institute also notes that HCAs and PAHs form in meats cooked at high temperatures, but that risk is influenced by overall dietary patterns and cooking practices.
Herbs and spices: a simple supportive strategy
Adding herbs and spices to marinades and rubs may be a helpful way to support healthier cooking methods.
They provide natural plant compounds, including polyphenols, which have antioxidant properties. Some research suggests that antioxidant-rich marinades may reduce the formation of PAHs during grilling.
Herbs such as rosemary, thyme, oregano, garlic, turmeric, cumin, and coriander are commonly used in studies exploring these effects.
Practical tips for healthier barbecuing
Marinate foods
Homemade marinades using herbs, spices, lemon juice, and olive oil may help reduce the formation of unwanted compounds during cooking.
Avoid excessive charring
Heavily burnt or blackened areas on meat are associated with higher levels of PAHs and HCAs. Try to avoid direct flare-ups and overly high heat where possible.
Cook more gently
Cooking at a moderate temperature and turning food regularly can help reduce charring and smoke exposure.
Pre-cook where appropriate
Partially cooking food before finishing it on the barbecue can reduce exposure time to high heat.
Include more vegetables
Vegetables generally do not form HCAs in the same way as meat and tend to produce fewer PAHs when grilled, making them a useful part of a mixed barbecue.
Use foil or skewers
Cooking delicate foods in foil or on skewers can reduce direct exposure to flames and help prevent burning.
Keep equipment clean
Built-up residue on barbecue grills can contribute to smoke formation and uneven cooking.
Enjoying barbecue in context
Occasional barbecuing as part of an overall balanced diet is unlikely to be a major health concern. Most of the evidence linking PAHs and HCAs to risk relates to frequent, long-term exposure and heavily charred meats.
Simple cooking choices — such as reducing charring and using herb-rich marinades — can help lower exposure while still allowing you to enjoy outdoor cooking.
Evidence & further reading
World Health Organization (IARC Monographs) – evaluation of PAHs and carcinogenic risk from environmental and dietary exposure
European Food Safety Authority (EFSA) – Scientific opinions on PAHs in food and dietary exposure assessment
National Cancer Institute – High-temperature cooking and cancer risk (HCAs and PAHs overview)
Duedahl-Olesen, L. & Ionas, A. C. (2022). Formation and mitigation of PAHs in barbecued meat: a review. Critical Reviews in Food Science and Nutrition
Viegas, O. et al. (2013). Influence of herbs and spices on the polycyclic aromatic hydrocarbon content of barbecued meat. Food and Chemical Toxicology