It is important to add vegetables, reduce cooking time and marinate food.

The big summer kamado bbq uk— a must-have for seasonal festivities like Memorial Day and the Fourth of July—is a little more complicated than it once was. With the sometimes misleading warnings you see in the media about the cancer risk associated with grilling, and with new studies linking colorectal cancer and stomach cancer to diets high in red meat ( in English), it can be tempting to skip the barbecue and opt for salads. But there are ways to enjoy this age-old tradition of summer cooking and reduce your risk of cancer.

Studies have yielded conflicting conclusions as to whether there is a direct link between grilling and cancer risk, but cooking red or white meat at high temperatures has been shown to produce cancer-causing substances, according to the American Institute for Cancer Research (AICR). Polycyclic aromatic hydrocarbons (PAHs), found in smoke, can stick to meat on the stove, and when proteins react to the high heat of the grill, heterocyclic amines (HCAs) can be formed in the meat. In laboratory experiments both HCAs and PAHs are mutagenic, meaning they can cause DNA changes that could increase cancer risk. But there are ways to reduce these harmful carcinogens and enjoy an occasional grilled treat. 

Guide to reducing the risk when cooking on the grill

1. Variety is the flavor of life

Choosing the proper meat or protein is just as important as selecting the correct grilling technique. Instead of always cooking red meat, try grilling fish and chicken. Enhance flavors with spices, herbs, hot peppers, and sauces. The AICR recommends eating no more than 12 to 18 ounces of red (cooked) meat per week.

1. Prepare a fabulous marinade

Studies show that marinating red meat, poultry, or fish for at least 30 minutes can reduce HCA formation, even more than lowering the cooking temperature. Marinades can incorporate vinegar, lemon juice, and wine, and can be combined with oil, herbs, and spices. An oil and sugar marinade can create a protective barrier between the flames and the meat, according to the AICR. The heat flambés the marinade itself instead of the protein. The antioxidant properties of the marinade layer can also prevent carcinogenic compounds from forming.

1. Prioritize cooking beforehand

Grill masters can reduce the amount of PAH by reducing the time meat is exposed to flames. Try pre-cooking your meat in the microwave to reduce the time it’s exposed to high heat on the grill. But be sure to immediately place partially cooked meat on the preheated grill to protect it from bacteria and prevent foodborne illness.

1. Reduce the temperature

To reduce HCAs and PAHs, cook on low heat. This will also help prevent the meat from burning and charring, which can lead to more carcinogens. Be sure to cut off any remaining burnt portions before eating.

The AICR also recommends reducing flare-ups by trimming visible fat from meat and moving charcoal to the side of the grill while cooking meat in the center. This helps keep fat and juices away from direct heat.

According to the National Cancer Institute, constantly turning meat over a high heat source can markedly reduce HCA formation, compared to sitting it still on the heat.

1. Eat vegetables

Adding more vegetables to your next cookout will give you key nutrients and cancer-fighting antioxidants; vegetables can also help you cut back on red and processed meats. Grilling vegetables and fruits do not produce HCAs, so you can fill the grill with onions, zucchini, mushrooms, and other vegetables. Fruit skewers are a sweet addition to any menu; try grilling peaches, bananas, or watermelon as a side dish.

Veggie burgers are another tasty meatless alternative, although you should be aware of the high sodium content of some brands.

Editor’s note: Originally published on May 18, 2017, this article has been updated to include new information.

Kim Hayes is a senior producer on health issues for AARP. She has written on social justice issues for various organizations, including the National Organization for Women, the Robert Wood Johnson Foundation, and the Lawyers’ Committee for Civil Rights. She also served as editor of the Native American Report newsletter.