How to Reduce Acrylamide When Cooking at Home

November 26, 2025 •

3 min read

According to the Food and Drug Administration (FDA), acrylamide is a chemical that can form in certain plant-based foods, such as potatoes and bread, during high-temperature cooking methods like frying, roasting, and baking. Fortunately, you can significantly reduce acrylamide when cooking at home by following a few simple and effective techniques. These methods focus on controlling heat, moisture, and preparation to minimize its formation in your favorite dishes.

Quick Summary

Cooking methods like frying and roasting can cause acrylamide formation in starchy foods. Simple home-based adjustments can effectively lower this chemical's levels. Manage cooking temperatures, pre-treat ingredients like potatoes, and avoid heavy browning for safer food preparation.

Key Points

Control the Color: Aim for a golden-yellow or lighter color when baking, roasting, or frying starchy foods to reduce acrylamide levels.
Pre-treat Potatoes: Soaking raw potato slices in cold water for 15-30 minutes before cooking can wash away surface sugars that promote acrylamide formation.
Avoid Refrigerating Potatoes: Cold storage increases reducing sugars in potatoes, so keep them in a cool, dark place like a pantry instead.
Choose Low-Temp Methods: Boiling and steaming do not produce acrylamide, making them the safest cooking alternatives for starchy vegetables.
Use a Timer: Using a timer helps prevent overcooking, a common cause of high acrylamide levels in many dishes.
Diversify Your Diet: Maintaining a varied diet that includes plenty of fruits and vegetables is a key health strategy that helps balance any potential acrylamide exposure.

Understanding Acrylamide: The 'Golden-Brown' Concern

Acrylamide is a chemical compound created by the Maillard reaction, the same process that gives fried and baked foods their appealing golden-brown color and rich flavor. It is a naturally occurring process that happens when the amino acid asparagine reacts with certain reducing sugars at temperatures above 120°C (248°F). While the link between dietary acrylamide and cancer in humans is still under investigation, health authorities generally advise reducing exposure as a precautionary measure. This guide will provide actionable steps you can take to manage this risk while still enjoying delicious food.

Practical Strategies for Reducing Acrylamide

Implementing a few key changes to your cooking routine can make a significant difference. The primary goals are to reduce high-temperature exposure and manage the precursors (sugars and asparagine) that cause acrylamide to form.

1. Mind Your Cooking Methods and Temperatures

Embrace Lower-Temperature Methods: Boiled and steamed foods do not produce acrylamide, as they don't reach the temperatures required for the Maillard reaction. Incorporating these methods more frequently can drastically reduce your intake from high-heat cooked foods.
Avoid Overcooking and Burning: Whether you are frying, baking, or toasting, aim for a light, golden-yellow color rather than dark brown or burnt. The darker the food, the more acrylamide it likely contains. For example, toast bread to a light golden color and scrape off any burnt areas before eating.
Follow Instructions: When cooking packaged foods like frozen fries, follow the manufacturer’s recommended time and temperature settings. This helps prevent overcooking, which increases acrylamide formation.

2. Prepare Starchy Foods with Care

Soak Potatoes Before Cooking: For homemade fries or roasted potatoes, soaking the raw, cut slices in cold water for 15-30 minutes can remove excess surface sugars. For best results, drain the potatoes and pat them completely dry before cooking to ensure proper crisping and prevent oil splattering.
Store Potatoes Properly: Never store raw potatoes in the refrigerator, as cold temperatures increase the level of reducing sugars. Instead, store them in a dark, cool pantry or closet.
Try Parboiling: For extra precaution, especially with homemade fries, parboil the potato slices for a few minutes before frying or roasting. This reduces the time needed for high-heat cooking and lowers acrylamide levels.

3. Adjust Your Baking Ingredients

Use Rice Flour: When baking, consider substituting some wheat flour with rice flour, which contains less free asparagine. This can help lower the acrylamide content in baked goods.
Choose Alternative Leavening Agents: For bakery items, consider using leavening agents that contain potassium or sodium instead of those with ammonium, as the latter can promote acrylamide formation.

Comparison of Acrylamide Levels by Cooking Method


Cooking Method	Typical Acrylamide Formation	Recommendation for Reduction
Deep-Frying	High (Especially at high temperatures >175°C)	Cook to a golden-yellow color; soak potatoes beforehand; monitor oil temperature.
Roasting/Baking	Moderate to High (Depending on temperature)	Aim for a lighter color; use lower temperatures for longer periods; parboil potatoes first.
Air Frying	Varies (Can be similar to or higher than oven)	Avoid high temperatures and overcooking; monitor browning carefully; consider pre-treating food.
Boiling	None	Use this method as an alternative for starchy vegetables like potatoes.
Steaming	None	A great, acrylamide-free alternative for cooking many plant-based foods.
Toasting	Moderate to High (Increases with brownness)	Toast to the lightest color possible; avoid burnt or very dark spots.

The Role of a Varied Diet

It is important to remember that reducing acrylamide is one part of a balanced approach to eating. Public health experts recommend a varied and balanced diet that emphasizes fruits, vegetables, and whole grains. While taking steps to minimize acrylamide exposure is beneficial, it's also important to consume a wide range of foods and not over-rely on highly processed items. For example, enjoying roasted potatoes with a salad and lean protein is better than eating a large portion of deep-fried fries alone.

Conclusion

While it is impossible to eliminate acrylamide completely from many cooked foods, controlling your preparation and cooking methods can significantly reduce your exposure. The key principles are simple: aim for a lighter color, cook at lower temperatures when possible, and properly prepare starchy vegetables. By implementing these practical tips, you can feel more confident about the healthfulness of the meals you prepare at home. For further authoritative information, consult the Food Standards Agency on acrylamide: https://www.food.gov.uk/safety-hygiene/acrylamide.

Frequently Asked Questions

Acrylamide is a chemical compound that naturally forms during high-temperature cooking (frying, roasting, and baking) in certain plant-based foods like potatoes, bread, and coffee. It results from a chemical reaction between natural sugars and the amino acid asparagine.

While lab studies show high levels of acrylamide can cause cancer in animals, the link in humans is not yet conclusive. Still, health agencies advise reducing dietary exposure as a precautionary measure.

Yes, soaking sliced raw potatoes in cold water for at least 15 minutes before cooking can help reduce acrylamide formation. The water leaches out some of the excess sugars that are precursors to the chemical.

The safest methods are boiling and steaming, as they do not generate acrylamide. If you prefer to roast or fry, always pre-soak the potatoes and cook them to a light, golden-yellow color rather than dark brown.

No, it is best to store raw potatoes in a cool, dark pantry or cabinet, not the refrigerator. Storing them in the cold can increase their sugar content, which leads to higher acrylamide levels during cooking.

Research is mixed on this topic. Some studies suggest air fryers can produce similar or even higher levels of acrylamide than conventional ovens because of concentrated hot spots. The best practice, regardless of the appliance, is to avoid over-browning.

To reduce acrylamide in toast, simply toast the bread to the lightest color possible and avoid burning it. Scrape off any particularly dark or burnt areas before eating.