You’ve probably never thought twice about how dark your toasted bread gets in the morning, but it’s time to reconsider. Acrylamides, a potentially harmful chemical that forms in starchy foods when exposed to high heat, could be hiding in your breakfast and other foods you regularly consume. While the Maillard reaction that turns your bread brown may enhance the flavor, it also produces acrylamides linked to neurotoxicity and cancer. Unfortunately, the U.S. doesn’t regulate these compounds like the EU, leaving consumers unaware of the risks.

What Are Acrylamides?

Acrylamides form when sugars and amino acids in starchy foods react to heat. This natural reaction, known as the Maillard reaction, can have serious health consequences. Acrylamides have been found to be neurotoxic and likely carcinogenic. The International Agency for Research on Cancer (IARC) classified them as probable carcinogens.^[1]

Foods with High Acrylamide Levels

Starchy foods are the biggest offenders. These foods can see their acrylamide content increase dramatically when cooked at high temperatures, such as through roasting, frying, or baking:

• Toast: Lightly toasted bread contains minimal acrylamides. However, darker toast can have acrylamide levels up to 6.5 times higher.
• Potatoes: Fries and chips, fried at high temperatures, are major sources of acrylamides.
• Coffee: Roasting coffee beans increases the amount of acrylamides they contain.
• Processed Snacks: Snacks like crackers and cookies, made with refined flours, also tend to have high acrylamide content.

Why Acrylamides Are a Concern

Acrylamides pose several health risks:

1. Cancer: Acrylamides have been linked to cancer in animal studies, and while more research is needed for humans, the potential risk is significant.^[2]
2. Neurotoxic Effects: Prolonged exposure to acrylamides may cause neurological damage, affecting cognition and brain function.^[3]
3. Reproductive Concerns: Some studies suggest acrylamides may impact fertility and pregnancy outcomes.^[4]

How to Reduce Acrylamide Exposure

The good news is that you can make simple adjustments to your cooking habits to reduce acrylamide exposure:

• Cook at Lower Temperatures: Roasting, baking, and frying at lower temperatures reduces the formation of acrylamides.
• Avoid Overcooking Starchy Foods: Keep toast light, avoid overly crispy potatoes, and opt for boiled or steamed potatoes when possible.
• Soak Potatoes: Soaking raw potatoes for 15–30 minutes can reduce acrylamide formation when frying.
• Choose Whole Foods: Whole, unprocessed foods, including fruits and vegetables, are less likely to contain high levels of acrylamides compared to processed snacks.

The U.S. Regulatory Gap

Unlike the European Union, which has set limits on acrylamide levels in food, the United States does not regulate these substances. This leaves consumers to navigate potential risks on their own. Until regulations are in place, staying informed and making safer cooking choices is the best defense.

Protect Your Health

Being mindful of how you cook your food, especially your toasted items, can significantly reduce your exposure to acrylamides. Whether it’s lowering the temperature on your toaster or choosing non-fried potato options, these small changes can lead to better health outcomes. Stay proactive and protect your health one meal at a time.

References:

1. Acrylamide.” National Institute of Environmental Health Sciences, https://www.niehs.nih.gov/health/topics/agents/acrylamide. Accessed 5 Dec. 2024.
2. Virk-Baker, Mandeep K., et al. “Dietary Acrylamide and Human Cancer: A Systematic Review of Literature.” Nutrition and Cancer, vol. 66, no. 5, 2014, pp. 774–90.
3. Kopańska, Marta, et al. “Acrylamide Neurotoxicity as a Possible Factor Responsible for Inflammation in the Cholinergic Nervous System.” International Journal of Molecular Sciences, vol. 23, no. 4, Feb. 2022, p. 2030.
4. Aldawood, Nouf, et al. “Fetal Programming: In Utero Exposure to Acrylamide Leads to Intergenerational Disrupted Ovarian Function and Accelerated Ovarian Aging.” Aging (Albany NY), vol. 14, no. 17, Sept. 2022, pp. 6887–904.