Acrylamide In Food: Risks And How To Avoid It

Acrylamide is a carcinogen that is formed in starchy products that undergo cooking processes at high temperatures, above 120 ºC. Acrylamide in foods is formed from sugars and amino acids through a process called the Maillard reaction.

What are the risks?

Acrylamide spreads to all organs of the body. Oral exposure increases the chance of developing genetic mutations and tumors. In addition, it can have negative effects on the nervous system and can be harmful to fetal development in pregnant women.

There is no ‘acceptable amount’ because any exposure to this substance could damage DNA and thereby increase the risk of developing tumors.

carcinogen

As we mentioned, acrylamide is a carcinogen, according to a study published in the International Journal of Cancer. Despite this, it cannot be banned, because it is impossible to remove starch from foods.

Therefore, it is important to maintain a varied diet with plenty of fruits and vegetables. In this way, the antioxidant supply and its anti-carcinogenic and anti-inflammatory effects limit the harmful effects of acrylamide.

However, consuming this substance does not necessarily mean that someone will develop cancer in the future. It’s just a toxic substance that increases the risk. However, cancer is a complex disease that is influenced by many factors.

Which foods contain the most acrylamide?

French fries are one of the main sources of ingesting acrylamide. However, coffee, white bread, cookies and crackers are also foods with a high chance of containing this substance.

In many cases, it can be found in breakfast cereals, pastries or sweets. Even baby food can be a potential source of this compound, according to a study published in the journal Food Additives & Contaminants .

A good way to identify foods that are likely to contain high amounts of this substance is to observe the color.

A brown color from roasting indicates the danger of possible high concentrations of acrylamide. Toasted bread is a well-known example. It is therefore important to remove the darkest parts.

Possible solutions

The most effective method of reducing or avoiding the consumption of acyrlamide is to pay attention to the cooking methods. The main strategy is to avoid fried foods and foods with batter.

Therefore, the oven, baking tray and steam are the most suitable methods of cooking without the risk of consuming this substance.

In any case, when baking food, it is important not to set the temperature higher than 180-200 degrees Celsius. It is also advisable to turn food in the oven every 10 minutes. This prevents it from getting too dark or burning.

It’s also important to avoid eating foods that are over-roasted or burnt, as they’ve been shown to contain this compound. Another effective strategy is to soak potatoes in water to remove some of the starch. It is also a good idea to wash rice thoroughly.

When it comes to coffee, it’s best to choose a natural, lightly roasted variety. Instant coffee contains the highest amount of acrylamide. The concentration can also vary depending on the variety and origin of the coffee, as well as the filtration. Acrylamide is a water-soluble molecule, therefore any filtering process significantly reduces the levels of this toxin.

Use vegetable oils

When it comes to cooking oil, it is best to use extra virgin olive oil instead of other types of vegetable oils to prevent the build-up of acrylamide. It is more resistant to high temperatures and multiple use. In this way, there is less chance of this toxin being formed.

However, to avoid complications, we should not allow fried foods to fry for too long or to brown. Keep in mind that cold temperatures also promote the formation of this substance. Therefore, do not store foods with a high starch content, such as potatoes, in the refrigerator.

Be careful with acrylamide in foods

Acrylamide in foods is a carcinogen whose consumption should be avoided. To do this, it is best to use low temperature cooking methods, remove roasted parts of food, and reduce consumption of battered and processed foods.

It should be noted that to limit the effects of acrylamide, it is necessary to include plenty of antioxidants in your diet. Antioxidants block the formation of free radicals and reduce the risk of developing problems such as cancer.