The flames leapt higher as smoke billowed across the backyard. I told my father the meat was ready. “Just a few more minutes,” he said, surveying the charcoaled steaks. For him, well done meant the fire brigade was on its way.

My dad taught me to love grilling, and despite his questionable doneness preferences, I inherited his passion for it. These days, I fire up the grill a few times a week, convinced it’s one of the healthier ways to cook — it requires less oil than pan frying, uses fresh ingredients and just feels more satisfying to sizzle protein over an open flame.

Turns out I need to rethink that. Research shows that high-heat cooking creates harmful compounds linked to cancer, diabetes and accelerated aging. Everyone knows deep-frying isn’t ideal, but the concern extends to methods most people consider healthy. Grilling, roasting, broiling and even air-frying all trigger the same chemical reactions.

The Science Behind Browning

The golden colour and crispy texture many cooks aim for come at a cost. At temperatures above 280 degrees Fahrenheit / 137.7 degree Celsius, sugars and proteins in food react to create compounds called AGEs that build up 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,” explained Sharon Collison, a registered dietitian at the University of Delaware.

"From a cancer-prevention perspective, grilling any animal protein can lead to the formation of carcinogens," explained Milette Siler, a registered dietitian.

Any cooking method that browns food triggers this reaction. If it’s golden and crispy, AGEs have formed. That includes the caramelised crust on roasted vegetables, the char on grilled chicken and the........

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