Chef Vu Nhat Thong, from Eric Vu Cooking Class, states that incorrect grilling creates three main culprits affecting health.

First, fat dripping from meat onto glowing charcoal, at temperatures of 400-500 degrees C, undergoes immediate pyrolysis. This process generates PAHs (polycyclic aromatic hydrocarbons). Smoke then carries these chemicals, which adhere back to the meat's surface.

Second, grilling the meat's surface above 200 degrees C for too long forms HCAs (heterocyclic amines) directly on charred parts.

Continuous fat dripping causes flames to flare up onto the meat, producing PAHs and blackening the surface, which creates HCAs.

When grilling meat over charcoal, be careful to avoid fat dripping and smoke. Photo: Freepik

To eliminate these toxins, professional BBQ restaurants apply five principles that home cooks can also apply at home:

Implementing a drip tray significantly reduces toxic smoke. Push the charcoal to the sides and place an aluminum or folded foil tray directly beneath where the meat will be. Fat dripping into this tray, rather than onto the charcoal, nearly eliminates harmful smoke.

Achieve optimal charcoal heat before grilling. Begin only when the charcoal is covered with a thin, white ash layer, glows evenly inside, and shows no flames. This waiting period typically lasts about 20-25 minutes after lighting.

Maintain precise distance and temperature control. The ideal distance from the grill rack to the charcoal surface is 15-20 cm. Test the heat by placing onion slices on the rack; if they sizzle evenly and turn golden within one minute, the heat is stable. If the onion chars black in 20 seconds, the charcoal is too hot, requiring the grill rack to be raised.

Marinate meat with antioxidant-rich ingredients. Using an acidic mixture (lemon juice, vinegar) and spices like garlic, lemongrass, onion, turmeric, and rosemary helps reduce HCA formation by 80-90%.

Trim excess fat and select appropriate charcoal. Cut off excess fat from the meat's edges to prevent flare-ups. Use coconut shell charcoal or solid wood charcoal for stable heat and less smoke. Always wait for all lighter fluid to burn off completely before placing the grill rack.

For meat accidentally overcooked, Chef Vu Nhat Thong advises cutting off all charred parts, as these contain the most concentrated HCAs. The golden-brown crust, a result of the Maillard reaction, is safe and flavorful.

Bao Nhien