Acrylamide is found in
foods that make up 40% of calories in a typical American diet. Acrylamide is generated when potatoes, grains,
coffee beans, and other starchy foods are browned through frying, baking,
toasting, or roasting. That means it shows up in fries, chips, breakfast
cereals, toasted bread, cookies, crackers and even coffee. Acrylamide is of concern because it appears to
increase one's risk of cancer.
What to do: It is impossible to
completely eliminate acrylamide from your diet but you can reduce your exposure
by reducing your intake of high acrylamide foods and modifying how you prepare
starchy foods. In general the browner or crispier a starch, the more
acrylamide. Here's some tips to reduce
your intake of acrylamide.
- Try not to fry. Frying causes the most acrylamide formation. For example, there's little or no acrylamide in boiled or microwaved potatoes. The next best method is baking them whole, followed by roasting pieces. Instead of frying foods opt for steaming or boiling foods. These are moist low heat methods of cooking that do not significantly increase acrylamide levels.
- Toast lightly. Toast bread to a light brown color rather than a dark brown color. Avoid or remove very brown areas. Also try to avoid charred grains such as blackened pizza crust or burnt outer edges of grain based items.
- Do not store potatoes in the refrigerator. This increases acrylamide formation during cooking. Keep potatoes outside the refrigerator in a dark, cool place, such as a closet or pantry. Also, soaking potatoes before cooking them removes some of the starches that form acrylamide.
- Follow a heart healthy diet moderate in starchy carbohydrates. Emphasize fresh and frozen fruits and vegetables, lean proteins and low-fat dairy products, healthy oils, and whole grains prepared with moist heat.
- Do not overdo the coffee. Acrylamide forms when the beans are roasted, not when the coffee is brewed, so there's not much you can do to reduce the acrylamide in coffee. Surprisingly, robusta and light roast beans have somewhat higher levels than arabica and dark roast beans.
Adapted
from articles available at:
