Acrylamide is a chemical that is formed naturally in several foods during high-temperature cooking and processing, mainly in potato products, cereal products, and coffee.
It has been shown to be a potential carcinogen in animal studies, which is why many health experts recommend reducing acrylamide intake. Here are ten tips to help lower your exposure to acrylamide:.
1. Choose Low-Acrylamide Varieties of Potatoes
When cooking potatoes, choose those that are known to have lower levels of acrylamide. This includes varieties like Yukon Gold, Russet Burbank, and Red Norland. Generally, potatoes with a yellow or gold flesh are lower in acrylamide than white potatoes.
2. Soak Potato Slices Before Frying
Soaking potato slices in water for about 15-30 minutes before frying can reduce acrylamide formation during cooking. This is because soaking reduces the amount of glucose and asparagine, two compounds that contribute to acrylamide formation.
Drain the potatoes and pat them dry before frying.
3. Boil Potatoes Before Frying or Baking
Parboiling (partially boiling) potatoes before frying or baking them can also reduce acrylamide formation. This is because it helps to leach out some of the asparagine, which is the main culprit in acrylamide formation.
4. Don’t Overcook Starchy Foods
Overcooking starchy foods like potatoes, bread, and cereals can increase acrylamide levels. This is because the longer they are cooked at high temperatures, the more acrylamide is formed.
Always cook starchy foods according to the recommended time and temperature, and avoid burning or charring them.
5. Use Olive Oil or Coconut Oil for High-Heat Cooking
When frying or roasting at high temperatures, use oils that are less likely to form acrylamide, such as olive oil or coconut oil.
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These oils have a higher smoke point than other oils like vegetable oil or sunflower oil, which means they can handle higher temperatures without breaking down and releasing harmful free radicals.
6. Don’t Store Potatoes in the Fridge
Storing potatoes in the fridge can cause some of their starch to convert to sugar, which can increase acrylamide formation during cooking. Instead, store potatoes in a cool, dry place like a pantry or cellar.
7. Choose Lightly Toasted Bread
Bread that is heavily toasted or burnt may contain higher levels of acrylamide. Choose bread that is lightly toasted instead.
8. Roast Coffee Beans at Lower Temperatures
If you roast your own coffee beans at home, roast them at lower temperatures (around 350°F) for a longer period of time, rather than at high temperatures for a shorter period of time.
This can reduce acrylamide formation without compromising the flavor of the coffee.
9. Don’t Overcook Your Meat
Overcooking meat at high temperatures can also increase acrylamide levels. When cooking meat, use a meat thermometer to ensure that it reaches the appropriate internal temperature without being overcooked.
10. Eat a Varied Diet
Eating a varied diet that includes a range of whole foods can help reduce overall exposure to acrylamide.
In addition to potatoes and cereals, which are the most common sources of acrylamide, the chemical can also be found in many other foods like canned black olives, roasted nuts, and dried fruits. Eating a range of whole foods can help reduce exposure to acrylamide from any one source.
