Multiple Sclerosis Foundation - (Noncharred) Grilled chicken and mango skewers

I’m a Texas girl. Grilling’s in my blood. There’s just something about that smoky sizzle and the smell of fire-kissed meat that feels like home. But you know what I don’t want in my blood? Cancer-causing chemicals. And unfortunately, when we grill meat at super-high temps, some of those sneaky substances can show up uninvited.

Two of the biggest culprits are heterocyclic amines and polycyclic aromatic hydrocarbons. HCAs form when the proteins in meat hit intense heat, and PAHs come from the smoke and flames — especially when fat drips and causes flare-ups. Lab studies show both can mess with our DNA, which might raise the risk of cancer over time, especially colorectal cancer. But before you go throwing out your grill, hold up — I’m not here to scare you. I’m here to show you how to grill smarter.

The American Institute for Cancer Research shared some easy, no-fuss ways to make grilling safer without giving up the flavor we love.

Five steps for safer, smarter grilling:

Marinate like a boss: A good marinade does more than flavor your meat — it actually helps reduce HCA formation. Go for mixes with vinegar, lemon juice, herbs, garlic, and spices. Just 30 minutes makes a difference.
Pre-cook the big stuff: For thick cuts, such as ribs or chicken thighs, start them in the oven or sauté them in a skillet with olive oil, then finish them off on the grill. Less time over high heat means fewer HCAs and PAHs.
Trim the fat: Fat dripping into flames causes flare-ups, which means more smoke and more PAHs sticking to your meat. Trim off excess fat and try grilling in the center instead of directly over flames. Flip it often, too.
Veggie power: Skewer your meat with colorful veggies or try full-on veggie kebabs. Smaller portions cook faster, and veggies don’t create HCAs at all. Grilled peppers, mushrooms, onions, and zucchini? Yes please.
Fruit on the grill? Absolutely: Pineapple, peaches, even watermelon slices get caramelized and delicious with a quick grill. Sweet, smoky, and cancer-smart.

AICR suggests two-thirds of your plate should come from plant-based foods — and summer grilling is the perfect time to lean into that. Grilled corn, spicy black bean burgers, or a peach and arugula salad? Your grill has range, friend.

Grilling will always be one of my go-to preps in the summer, but cancer doesn’t have to be. Let’s make better choices, stay flavorful, and keep the cookouts coming.

Now, pass me that mango skewer and let’s eat.