Does burnt food really increase your risk of cancer?

That crispy, dark-brown toast or extra-crunchy batch of fries might taste satisfying, but health experts say overcooking starchy foods can produce a substance linked to cancer risk: acrylamide.While research on humans is still inconclusive, understanding what acrylamide is, and how to limit it — can help you make safer choices in the kitchen.Acrylamide is a chemical that forms naturally when starchy foods are cooked at high temperatures, typically above 120°C (248°F). The process, known as the Maillard reaction, gives food its golden-brown color and distinctive flavor.Foods most likely to contain acrylamide include:Fried or roasted potatoes (fries, crisps, roasted wedges)Bread and toast Breakfast cerealsBiscuits and cakesCoffeeImportantly, acrylamide is not an added ingredient, it’s simply a by-product of cooking methods such as frying, baking, grilling, roasting, and toasting.Scientists first drew attention to acrylamide in food in 2002, when researchers at the University of Stockholm discovered its formation in common starchy products. Animal studies have since shown that high doses of acrylamide are carcinogenic, but these doses are much higher than those humans typically consume through diet.In 2017, the UK Food Standards Agency (FSA) advised cooking starchy foods only until they are golden yellow, not dark brown, to reduce exposure.Human studies, however, tell a more nuanced story. Research by the World Cancer Research Fund, which tracked 368,000 women in 10 European countries, found no strong evidence linking dietary acrylamide to womb or ovarian cancers. Overall, population studies suggest that the amounts we usually eat do not significantly increase cancer risk. Still, the European Food Safety Authority (EFSA) cautions that acrylamide in food “potentially increases the risk of cancer for consumers in all age groups,” with children considered more vulnerable.While you can’t completely avoid acrylamide, it’s present in many everyday foods, you can reduce your exposure with small changes:Cook potatoes until golden, not brown. Avoid burning fries, chips, or roast potatoes.Cut back on crisps and fried snacks, which are among the biggest acrylamide contributors.Toast bread lightly. Scraping off burnt bits helps, but prevention is better.Eat a balanced diet. A variety of fruits, vegetables, pulses, and whole grains can help keep acrylamide intake relatively low.