The return of sunny days marks the return of meals outside and barbecue. Cooking often criticized because potentially harmful substances that form when grilling food – especially meat! – at very high temperature or in direct contact with flames. Should we give it up? “ According to the World happiness report 2025, shared meals are strongly associated with well-being, happiness and social connectionimmediately reminds Jérôme Caradec. However, the barbecue, beyond the simple method of cooking, plays a role in this. It’s a moment of conviviality and sharing with family and friends that it would be a shame to miss! »
Is this cooking method really bad for your health?
Barbecue cooking can generate two types of carcinogenic substances :
- heterocyclic amines (AHC), which form particularly on very grilled or charred meats;
- polycyclic aromatic hydrocarbons (PAH) from the smoke when the fat falls on the embers and which are deposited on the food.
« Some AHCs are classified as probably or possibly carcinogenic to humans (group 2) by the IARCspecifies the dietitian-nutritionist. As for benzo(a)pyrene, one of the best-known compounds of polycyclic aromatic hydrocarbons (PAH), it is classified as a proven human carcinogen (group 1). This does not mean that barbecue systematically causes cancer: the risk depends on the frequency of consumption, quantities, type of food and cooking methods. »
What are the tips for successful barbecue cooking… without danger to your health?
Choice of food, control of fire, cooking: well used, the barbecue is a perfectly acceptable cooking method. It can even be compatible with a healthy diet! The proof…
Gas, charcoal or even vertical: which barbecue to choose?
Although the charcoal barbecue remains popular with fans of grilled meat, cooking it is more difficult to master. “ The most problematic barbecue remains the one where the food is placed directly above the embers. To limit the risks, it is recommended to maintain a distance of at least 10 cm between the embers and the food in order to avoid too high a temperature.. On the other hand, when food is cooked away from the flames, this phenomenon is greatly reduced. There are alternatives such as gas, electric or even vertical barbecues, in which the flames are not in direct contact with the food and where the fats drain into a dedicated compartment. Some models even include a water tank to limit the formation of smoke. »
Prime rib, filet mignon, entrecôte, chicken: which meat should you choose?
The dietitian-nutritionist recommends choosing low-fat cuts of meat.
It is better to favor lean pieces – rump steak, flank steak, sirloin or even pork tenderloin – and not very thick. Cooking will thus be faster and fewer harmful molecules will be formed. Finally, with all due respect to lovers of grilled sausages: avoid poking them during cooking to limit the flow of fat into the embers.
Vegetables, meat skewers, plant-based alternatives: how to make barbecue healthier?
Chips, red meatsfatty and salty sauces, alcohol, ice cream: the barbecue rarely ticks all the boxes nutrition-wise. The good news? You can easily change the situation. “ To balance a barbecue meal, increase your vegetable intake with raw vegetables as a starter, for example, ratatouille or homemade tabboulehexplains the specialist. You can also vary the sources of protein by replacing traditional sausages with fish – especially those rich in omega-3 such as sardines or mackerel – by favoring poultry (turkey skewers, skinless chicken thighs, etc.) or plant-based alternatives (firm tofu, seitan, etc.). » For dessert, we swap industrial ice cream for homemade sorbets or fruit skewers.
Finally, if you are a fan of the characteristic toasted flavor of charcoal, limit yourself to one or two barbecues per month and accompany them with fruits and vegetables.
Marinate food
Marinate meat and fish is one of the most effective methods for reducing the formation of harmful compounds. According to the study Effect of marinades on the formation of heterocyclic amines in grilled beef steaks published in 2008 in Journal of food sciencemarinating meat before cooking in a mixture of oil, fresh herbs or spices significantly reduces the formation of AHC. “ Favor marinades with aromatic herbs (rosemary, thyme, oregano, basil, etc.) and/or spices (turmeric, ginger, etc.) and/or acidic ingredients (lemon, vinegar, etc.). Thanks to their richness in antioxidants and their acidity, these ingredients protect while enhancing flavor and tenderizing foods. », specifies the dietitian-nutritionist. And to add: “ You can add olive oil to bind the ingredients, but be sure to drain the food well before cooking to prevent fat from falling into the embers or flames. On the other hand, limit very sweet marinades (honey, sugar): although they improve the taste, sugars can promote the formation of undesirable compounds at high temperatures. »
Clean your barbecue properly
« Regular maintenance of your barbecue limits the accumulation of charred residue and grease, which can generate harmful compounds », recalls Jérôme Caradec. So, after each use:
- clean the grills while they are still warm to remove the charred residue;
- empty and clean the grease collection tray;
- remove ashes once cooled.
Sardines, sea bream, sea bass, mackerel: what if we grilled fish?
Often forgotten, the fish yet has its place on the barbecue! Quick to cook, it requires shorter cooking times, which limits the formation of undesirable compounds linked to high temperatures. Tasty and lighter, it allows you to vary the pleasures… without making the meal heavier! A good way to enjoy the barbecue in a different way.
