In 2002, researchers discovered a cancer-causing and potentially neurotoxic chemical called acrylamide, which is created when carbohydrate-rich foods are cooked at high temperatures, whether baked, fried, roasted, grilled or toasted.

Acrylamide is the byproduct of a chemical reaction between sugars and the amino acid asparagine, which occurs at high temperatures. While the chemical can form in many foods cooked or processed at temperatures above 250 degrees F (120 degrees C), carbohydrate-rich foods are by far the most vulnerable.

As a general rule, acrylamide forms when plant-based foods are heated enough to produce a fairly dry and “browned” or charred surface, hence, it’s most readily found in:

• Potatoes – chips, French fries and other roasted or fried potato foods
• Grains – bread crust, toast, crisp bread, roasted breakfast cereals and various processed snacks such as crackers and cookies
• Coffee – roasted coffee beans and ground coffee powder. Surprisingly, coffee substitutes based on chicory actually contains two to three times more acrylamide than real coffee
• Cocoa products

Acrylamide Is Common in the Standard American Diet

In November 2013, the U.S. Food and Drug Administration (FDA) issued a consumer update advising people to reduce consumption of foods in which acrylamide is plentiful, noting this toxic byproduct is found in 40 percent of calories consumed by the average American.

To cut acrylamide from your diet, the agency recommends avoiding fried foods, and toasting or cooking items such as bread and potatoes to a light golden color rather than dark brown or blackened. Also, don’t store potatoes in your fridge, as the chilling actually increases acrylamide levels during cooking. This effect is due to starch turning into sugar faster when the potato is exposed to lower temperatures. The taste of the potato can also be adversely affected for the same reason. (Frozen foods, on the other hand, do not carry this risk as sugars are not broken down at freezing temperatures.)

Store potatoes in a dark, dry closet or pantry instead. You can further reduce acrylamide formation by soaking the potatoes in water for 15 to 30 minutes before cooking.

While the FDA makes no mention of avoiding processed foods containing potatoes and grains in general, that’s another no-brainer, as many are processed at high temperatures and therefore may contain acrylamide.

Acrylamide Linked to Cancer in Animals

Animal studies have shown that acrylamide increases the risk of several types of cancer, and the International Agency for Research on Cancer (IARC) considers acrylamide a “probable human carcinogen.” According to a 1988 study: “The data show that acrylamide is capable of inducing genotoxic, carcinogenic, developmental and reproductive effects in tested organisms. Thus, acrylamide may pose more than a neurotoxic health hazard to exposed humans. … Acrylamide can bind to DNA … which has implications for its genotoxic and carcinogenic potential.”

Human Cancer Studies

A study published in 2007 linked higher dietary acrylamide intake with an increased risk of endometrial and ovarian cancer in postmenopausal women. A 2009 study also found that higher acrylamide intakes were associated with a higher risk of certain types of breast cancer compared to lower intakes.

As noted by George Alexeeff, Ph.D., deputy director for scientific affairs at the Office of Environmental Health Hazard Assessment (OEHHA). “We definitely believe acrylamide is a chemical to be concerned about. Our general presumption is that unless there’s some other evidence, we assume that if something causes cancer in animals, it causes cancer in humans.”

Acrylamide Levels in Food Often Surpass Legal Limits for Water

The federal limit for acrylamide in drinking water is 0.5 parts per billion (ppb), or about 0.12 micrograms (mcg) in an 8-ounce glass of water. Meanwhile, a 6-ounce serving of French fries can contain 60 mcg acrylamide. That’s about 500 times the allowable limit for drinking water. It seems a bit odd that something that would be toxic in drinking water would suddenly be harmless in food.

Unfortunately, while the Environmental Protection Agency (EPA) regulates acrylamide in drinking water and the FDA regulates the amount of acrylamide residue in materials that may come in contact with food, they do not currently have any guidelines limiting the chemical in food itself, though they should.

Whether or not such levels are safe is still largely unknown, but I would vote for taking a precautionary approach and limiting your exposure as much as possible. It’s really not a good idea to consume known toxins, even in minute amounts.

Worst Offender: Potato Chips

Potato chips are among the worst offenders, by far. So much so that in 2005 the state of California sued potato chip makers for failing to warn California consumers about the health risks of acrylamide in their products. The 2005 report “How Potato Chips Stack Up: Levels of Cancer-Causing Acrylamide in Popular Brands of Potato Chips,” issued by the California-based Environmental Law Foundation (ELF), spelled out the dangers of this popular snack.

According to their analysis, ALL potato chip products tested exceeded the legal limit of acrylamide by a minimum of 39 times, and as much as 910 times! Interestingly, FDA data reveals that baked chips, which are often touted as a healthier chip, can contain more than three times the level of acrylamide in regular chips.

How to Make a Safer Potato Dish

While French fries tend to be among the most popular potato dishes, this is perhaps one of the worst ways to eat your potatoes. Not only do you have acrylamide to contend with, but unless you’re frying them in coconut oil or lard, you’re also getting a hefty dose of harmful vegetable oil. This doesn’t mean you have to forgo potatoes altogether though. By storing and preparing them correctly, potatoes can still be a healthy addition to your diet.

How to Minimize Your Acrylamide Exposure

Acrylamide has so far only been found in foods heated above 250 degrees F/120 degrees C, which includes most processed foods. Basing your diet on whole foods, with a significant portion eaten raw or only lightly cooked or steamed is therefore one of the best ways to avoid this cancer-causing byproduct.

Eating plenty of raw food is also recommended for good health in general, as it helps optimize your nutrition. When you do cook your food, keep the following tips in mind:

• Frying, baking and broiling appear to be the worst offenders, while boiling or steaming appear to be safer
• Longer cooking times increase acrylamide, so the shorter the duration of cooking, the better
• Soaking raw potatoes in water for 15 to 30 minutes prior to roasting may help reduce acrylamide formation during cooking. Chilling the potatoes (and other starch-rich foods such as rice and pasta) will make it healthier by turning much of that starch into digestive-resistant starch that helps optimize your gut health. Potato salad is perhaps one of the healthiest ways to eat your potatoes
• The darker brown or blackened the food, the more acrylamide it contains, so avoid overcooking your food
• Acrylamide is found primarily in plantbased carb-rich foods such as potatoes and grain products

Joseph Mercola, MD, trained by the conventional model, treated many symptoms with prescription drugs in the early years of his private practice, and was actually a paid speaker for the drug companies. Experiencing the repeated failures of this model, he embraced natural medicine and has, over the last thirty years, applied these time-tested approaches successfully with thousands of patients. Over 17 years ago, he founded Mercola.com to share these experiences. This site is the most visited natural health site in the world with nearly two million subscribers. He’s also written two NY Times bestselling books, and has had frequent appearances on national media. Visit: mercola.com.