When high starch foods like potatoes or breads are subjected to high temperature cooking, which includes frying, baking, and roasting, the heat can result in the production of acrylamide, which is believed to be a carcinogen that may be linked to breast cancer in humans. Food researchers, however, are discovering novel ways to reduce acrylamide in many of the foods that we eat, including potato chips and breads.

The results of this research has important implications for consumers and the food industry, whereby reducing the public’s exposure to potentially harmful chemicals is in everyone’s best interest. With this in mind, here are some of the ways that have been found to reduce the acrylamide in foods.

Microwave French Fries

By pre-cooking the potatoes in the microwave, you are effectively shortening the cooking time in hot oil, and by extension, reducing the quantity of acrylamide that is being formed. Use of the microwave resulted in significant reductions in acrylamide on the surface of the French fries by as much as 60% when cooked at 190 celsius. Researchers point out that microwave pre-cooking takes a negligible amount of time and even led to a french fry that was more aesthetically pleasing due to the shorter cooking time in hot oil.

Soak Potatoes

Soaking potatoes in water before frying led to a dramatic decline in acrylamide formation when the potatoes were subsequently fried. A study out of Britain, published in the Science of Food and Agriculture, found that when potatoes were either washed, soaked for 30 minutes, or soaked for 2 hours, the acrylamide content after frying was reduced by 23%, 38%, and 48%, respectively. One important note, however, is that the potatoes were not cooked to a deep dark brown, but were left at a lighter, golden color. This may imply that the benefits were maximized when cooking times were not too long.

Add Rosemary

When baking breads, a little rosemary can have a significant impact. In one study, adding rosemary to the dough before putting it in the oven reduced the acrylamide content by up to 60%, and it doesn’t take a lot. Quantities as small as 1% of the dough seemed to be effective.

Incorporate Flavonoids

The addition of certain flavonoid rich foods, including green tea, certain vegetables, and chocolate, are believed to affect the acrylamide content of certain foods. Antioxidants are also beneficial in counteracting the negative effect of free radicals that form during cooking.

The preceding tips are just part of the ongoing research targeted at reducing acrylamide in foods, and represent simple ways to make your diet healthier just short of cutting out high starch foods completely.

Acrylamide is the basis for certain polymers that are used in industrial processes that include paper, dyes, and plastics. It is formed when foods that are high in starch are cooked above 248 degrees Fahrenheit, thereby converting the amino acid asparagine (in combination with certain sugars) into acrylamide. The longer they are cooked, the more that the chemical is formed. Boiling and microwaving seem to produce less.

The World Health Organization has stated that acrylamide poses a “major concern” for consumers, though they acknowledge that more research needs to be done to determine the level of risk.

If you have questions or concerns, check out the website for the National Institutes of Health (NIH) and the Food and Drug Administration (FDA).