Were you aware that acrylamide — a compound shown to trigger cancer in animals — turns up in many everyday foods, from bread to french fries? This substance is created when a naturally occurring amino acid (asparagine) reacts with sugars (whether natural or added) under high heat. Although we cannot yet say with certainty that acrylamide causes cancer in people, the evidence suggests it probably does. That is the verdict of the International Agency for Research on Cancer, the US Environmental Protection Agency, and the National Toxicology Program. So how can you reduce your intake of this probable carcinogen? Consider these practical suggestions:
- Potatoes. Be cautious with fried potatoes. Roasted versions contain less, and baked potatoes have even lower amounts. Microwaved and boiled potatoes contain none at all. Keep potatoes in a cool, dark spot such as a pantry or closet rather than the refrigerator. Cold temperatures convert some of the starch into sugars.
- Fries. Opt for the thicker cut. Because acrylamide develops near the surface, a serving of thicker fries exposes less surface area than thinner ones do.
- Chips. Sweet potato chips contain more acrylamide than standard potato chips.
- Bread. Toast your bread only to a golden brown — avoid dark brown or burnt slices.
- Plums. Plums contain more asparagine than most other fruits. Small amounts of acrylamide appear when they are dried into prunes, and larger amounts form when those prunes are turned into juice.
- Olives. Canned California-style olives carry more acrylamide than other varieties, partly because of the heat used during canning. You may spot these on pizzas and nachos.
- Almonds. High-temperature roasting converts the asparagine in almonds into acrylamide. Roasted peanuts and cashews contain lower amounts, and raw nuts contain none.
- “Veggie” chips produced from dehydrated potatoes can contain more acrylamide than ordinary potato chips.
I’m Dr. Michael Hunter. If breast cancer is a topic you care about, take a look at my free app for iOS (Apple) and Android devices. Just search for “My Breast Cancer by Dr. Michael Hunter.” Thank you.
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Reference: Nutrition Action Health Letter. October 2017.
