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  • Nutrition-wise blog

  • June 4, 2008

    Limit acrylamide in diet

    By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.

30 comments posted

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Last week, the U.S. Food and Drug Administration (FDA) posted new information about acrylamide in food and ways that we can reduce our intake of it. Yikes — has another strange chemical found its way into our foods? Apparently not. Read on.

In 2002, researchers in Sweden found the chemical acrylamide in a variety of carbohydrate-rich foods that are fried or baked at high temperatures. In large doses, this chemical has caused cancer in laboratory animals.

In response to concerns about the potential risk, the FDA began to analyze a variety of U.S. food products for acrylamide. Here's some of what they've found so far:

  • Acrylamide forms from sugars and an amino acid (asparagine — a building block of protein) found naturally in foods that are fried, roasted or baked. This chemical is more likely to increase the longer foods are cooked with these methods, and the higher the temperature. Boiling or steaming of the same foods do not typically result in acrylamide formation.
  • Plant foods such as potatoes, grain products (breads and breakfast cereals, cookies), and coffee are mentioned in the FDA release. Various forms of these foods are typically fried, baked or roasted. They do point out that acrylamide is not typically found in raw plant-based foods, dairy, animal foods (poultry, meat) or seafood.

Hmm ... it seems to me that mankind has been baking and frying foods at high temperatures for a long time. And haven't plant foods including grains, potatoes and coffee been staples? What to do?

The FDA discusses specific foods that are larger sources of acrylamide: French fries, potato chips, breakfast cereals, cookies, toast, and coffee. They do not recommend eliminating these foods from the diet. But, they've come up with some suggestions for a few of these items — namely potatoes, bread and coffee.

For potatoes, boiling or microwaving produces no acrylamide. Frying leads to highest acrylamide formation followed by roasting, then by baking. The darker the potato, the more acrylamide — so avoid cooking until dark brown. They have found that slicing potatoes and soaking them for 30 minutes before frying or roasting reduces acrylamide formation. Interestingly, storing potatoes in the refrigerator can increase formation of acrylamide during cooking.

For bread, if you toast it, toast to a light brown color and avoid "very brown areas."

For coffee, the FDA scientists have not found good ways to reduce acrylamide formation since the beans are roasted before brewing. (I hope that these scientists are working hard on this!)

My take? This acrylamide issue is something that will stay on my radar. There seems to be a commitment to continue research on this. From a practical standpoint I agree with the FDA — it's too early to eliminate a whole class of food (grain products), potatoes, and coffee from my diet. There are a few simple things I can do however.

I'll choose less processed cereals, and ones that I can cook (like oatmeal) more often. Toast — light brown. I'll continue to limit those French fries and chips (and entirely stop eating the brown crunchy ones). More often I'll boil or microwave the spuds and definitely take those taters out of the fridge (store them in a cool dark place). Maybe a lighter roast coffee.

It seems like almost every day more and more alerts like this come out. I'm reassured that they seem to reinforce similar messages: vary the diet, eat fewer highly processed foods, emphasize plant foods.

Thoughts? Confused by these food alerts? I'd like to hear your take.

30 comments posted

blog index

  • August 12, 2012 12:21 p.m.

    Still the question--if it causes cancer in lab animals, does it cause cancer in humans? How many animals--lab or otherwise, eat baked goods, french fries or potatoe chips, breakfast cereal and drink coffee for breakfast? We all know limiting the fried processed foods is a good thing, but perhaps our bodies process toast and roasted potatoes a little differently?

    - primadonna

  • May 4, 2012 10:01 p.m.

    I agree with others, I would like to see a walk in cliinc. It would also be interesting to have a museum, much like the one which Mayo once had , with more info on the human body and its anatomy. My children loved going to the old museum and seeing the woman with the goiter or being able to touch plastic body parts and learn where there were.( who could forget the pitchfork display?) I think they would also be interested in things available at the simulation center, a chance to do pretend robot surgery, interactive displays.

    - LanternEnterprises

  • April 12, 2012 11:47 a.m.

    It used to be that if you ate a plant based diet and included grains this was considered healthy...now everything seems to be bad....consider the recent article stating that even organic veggies and fruits have chemicals in them from the soil...pretty soon there won't be any healthy foods available....so do we stop eating?

    - Kathy

  • March 1, 2012 11:45 a.m.

    Green tea and the herb rosemary are reported to block the damaging effects of acrylamides which are supposed to greatly increase risk of uterine and ovarian cancers.

    - Alice

  • August 31, 2011 8:45 p.m.

    Confusing - thought they said there is benefit to coffee (moderate intake of course...) I don't drink every day, but do drink the darker roasts - these have LESS caffeine (better & doesn't give headaches if you don't drink every day)...So, why would lighter roast be better? Just confused and food for thought....

    - Renate

  • January 30, 2011 6:23 a.m.

    My mother and grandmother were always saying "everything in moderation." It seems to me that if one doesn't go to extremes with anything, one can maintain the health they need. Balance has been key to me and my family. Variety is important. I will continue to heed updates in the health field but not go to extremes, especially when little research has been done.

    - Theresa

  • September 30, 2010 9:34 a.m.

    I have to admit I am getting tired of hearing of yet another single item that will cause cancer. I read a book once that discussed the ongoing creation of equipment designed to "find" anomalies. New machine A "heard" a "new" sound but a new machine B was needed to further refine the definition of that "new" sound and in the process machine B "heard" several permutations of the "new" sound necessitating the creation of machine C to further refine that research. And so it goes but are you ever really sure this wasn't all started by a squeaky part in machine A? The living organism is so complicated and ever changing. News like these discoveries is interesting but I think puts us in jeopardy of tunnel vision, constantly paranoid about what we eat, what we use...it's crazy making. Years ago someone implanted a dime in the abdomen of a mouse and guess what...it caused cancer.

    - Zorac

  • April 20, 2010 4:26 p.m.

    Confusion re: the apparent behefits of coffee (e.g. reduced risk of parkinson's) vs. acrylamide. How to assess risk vs benefits. I've been on a 3-5 cups a day regimen. Also, is a lighter roast coffee as beneficial as a darker roast one with regard to the health benefits? Thanks.

    - frank

  • April 14, 2010 9:52 p.m.

    I just started storing potatoes in the fridge 6 months ago to keep them from spoiling to soon.Gee.Just when I thought I was doing something good I find out it is dangerous for my family.

    - Rachel

  • March 15, 2010 10:26 p.m.

    I find find this information very useful.

    - Alice

  • February 12, 2010 5:59 a.m.

    thank you for helping distribute this important information. the big question on everyones mind is then "how should we eat at all" Unfortunatley the answer to this is such a contradiction to our cultural habits and upbringing that most of us aren't ready for the answer. Acrylamide is only one of the harmful effects of cooking. It also destroys protein and fat. The reason we are so tired after eating or during the day isn't because we've yet to have enough espressos. Its because our bodies send white blood cells to our stomach after we've eaten cooked foods. Obviously there is something there to fight. I am a down to earth, not esoteric young man who has been eating off of raw food for years. Its how we are meant to eat. There are clear ways to avoid deficiencies (protein and iron). Its not that hard (cuz our hunger changes) and AND THE CHANGE SHOULD TAKE A LONGER PERIOD OF TIME, but its worth the wakefulness and energy. Plus theres never dishes to wash;) By the way world the biggest killer is refined sugar, so if you're still eatin sweets not made from raw sugar, dont worry about cooked food. It would be like smoking after your run.

    - johnny

  • January 4, 2010 9:37 p.m.

    good information. I heard that vinegar isn't good for you because it slows your digestion down. Couldn't find any information on Mayo Clinic to verify or refute this. Also was looking for more info about combiniing foods and how the medical community views this.

    - merlene

  • December 30, 2009 2:59 p.m.

    So, if I bake whole grain breads, have I created acrylamide?

    - Redmond

  • December 29, 2009 11:55 a.m.

    im reading this while i have baked potatoes in the oven!i try to cook things different ways for variety. fried food is seldom, also grilling.but baked potatoes, wow, i thought that was healthy.I think every body is different, and some people can eat things without negative effects, while other people cant. i cant eat scrambled eggs, give me bad heartburn, dont knowwhy.

    - carol

  • December 21, 2009 10:40 a.m.

    Many of the blog comments are well thought out and leave the reader, at least this reader, with a desire to have you provide a response to those comments that are constructive and qualify for an informative response. Thanks for all your important data. Happy Holidays Grandpa Digger

    - Gradpa Digger

  • June 10, 2009 2:53 p.m.

    What can you eat?

    - TMC

  • April 7, 2009 10:14 a.m.

    I'd like to see some quantification -- what level of acrylamide has a potential risk, and what levels are present in the foods mentioned

    - Art

  • October 10, 2008 2:27 p.m.

    I'm curious to know why it is that if there is concerns and reason for caution, why such food label requirements do not contain such information as with say saturated fats? I'm aware there are certain food labs that do offer the testing, but is there a way or a means for consumers to do this themselves?

    - Bentley

  • September 16, 2008 5:36 a.m.

    i dont think these foods should be banned if they are eaten in moderation.If they are wanting to ban foods containing acrylamide most foods contain acrylamide then most foods would be banned and how much is too much. meaning what is the maximum intake of acrylamide in humans.

    - Adey

  • July 7, 2008 11:29 a.m.

    Jay, here is a link to the FDA information: http://www.cfsan.fda.gov/~dms/cfsup182.html

    - MayoClinic.com staff

  • June 30, 2008 3:02 p.m.

    This is really interesting! Of course, most people aren't going to give up coffee and fried foods even if it causes cancer or something. Where is the information released from the FDA posted? I haven't seen anything, but I'd really like to learn more on this!

    - Jay Saneltek

  • June 20, 2008 9:07 a.m.

    Information given by someone else doing the research is appreciated! We do well to listen and take heed to things that can produce a longer life - if we would just take the time to choose everything in moderation we would be much better off anyway - how hard is that? Thank you for the alert and info! I'm grateful

    - Mary Ellen

  • June 17, 2008 9:00 p.m.

    Dark, folded potato chips! Toasted bagels! Man, am I going to have trouble with this! But I know what's good for me and I will try my best!!

    - Ellen

  • June 16, 2008 5:01 p.m.

    What about topical products that contain acrylamide such as, foot powders and antifungals? Do they have the same potential risk for causing cancer?

    - Megan

  • June 11, 2008 8:41 a.m.

    This simply muddies the water for the general public and I agree with SG - most people will be more confused and keep on doing what they're doing without making any healthful changes. As for me in my clinical practice, I'm going to keep on encouraging small changes to increase vegetable, fruit and grain intake with less processed food. In the long run, that's where I believe we'll make the most difference.

    - Elaine, R.D., L.D.

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