What to avoid acrylamide: A comprehensive guide

November 20, 2025 •

4 min read

According to the U.S. National Toxicology Program, high levels of acrylamide have been shown to cause cancer in animals, making it a human health concern, though evidence in humans remains inconsistent. By understanding what to avoid acrylamide, you can take practical steps in your kitchen to minimize exposure from your daily diet.

Quick Summary

Acrylamide forms in starchy foods cooked at high temperatures. Minimize exposure by adjusting cooking methods, opting for lighter colors, and preparing starchy foods differently before cooking.

Key Points

Embrace Water-Based Cooking: Boiling, steaming, and microwaving do not create acrylamide, making them ideal for cooking starchy vegetables.
Monitor for 'Golden-Yellow': When frying, roasting, or toasting, cook until the food is golden-yellow, not dark brown or burnt, as darker areas contain higher levels of acrylamide.
Store Potatoes in a Cool, Dark Place: Refrigerating raw potatoes increases their sugar content, which leads to more acrylamide formation during cooking. Always store them in a pantry or other cool, dark area.
Soak Raw Potato Slices: Before frying or roasting potatoes, soak the cut slices in water for 15-30 minutes to reduce surface sugars and pat them dry thoroughly before cooking.
Choose a Varied Diet: Reduce overall risk by not relying heavily on high-temperature-cooked starchy foods. A balanced diet with plenty of fruits and vegetables is recommended.

What is Acrylamide and How Does It Form?

Acrylamide is a chemical compound that naturally forms in certain starchy, carbohydrate-rich foods when they are cooked at high temperatures, typically above 120°C (248°F). It is not a deliberately added ingredient but rather a by-product of the Maillard reaction, the same process that gives foods like toast and roasted potatoes their golden-brown color and appealing flavor. The reaction involves the amino acid asparagine and naturally occurring sugars in the food. Since its discovery in food in 2002, numerous public health agencies have issued guidance on reducing dietary exposure as a precautionary measure.

Key Triggers for Acrylamide Formation

Several factors influence the amount of acrylamide produced during cooking:

Temperature: Higher temperatures create more acrylamide. This is why frying, roasting, and baking are major contributors, while boiling and steaming do not typically form acrylamide.
Time: Longer cooking times at high temperatures also increase levels. Overcooking or burning food is one of the quickest ways to increase acrylamide.
Moisture Content: Low moisture environments are more conducive to acrylamide formation.
Ingredients: The levels of asparagine and reducing sugars in the food itself play a significant role. Some potato varieties and grains naturally contain more of these precursors.

Practical Cooking Methods to Avoid Acrylamide

Avoiding acrylamide doesn't mean giving up your favorite foods; it's about making smarter cooking choices. Adjusting your preparation methods is one of the most effective strategies.

Mindful Preparation for Starchy Vegetables

Store potatoes properly: Keep uncooked potatoes in a cool, dark place, not in the refrigerator. Cold temperatures increase the sugar content, leading to higher acrylamide formation when cooked.
Soak and rinse: For foods like potatoes that will be fried or roasted, soaking the cut pieces in water for 15-30 minutes can help remove excess surface sugars. After soaking, be sure to drain and pat them dry thoroughly.
Blanching: Briefly boiling or microwaving potatoes before frying or baking can also help reduce acrylamide levels.

Control the Heat and Color

Go for a lighter color: Whether you're toasting bread, frying potatoes, or baking pastries, aim for a golden-yellow color rather than dark brown. Burnt or heavily browned areas contain the most acrylamide and should be avoided. Colour charts can even be used as a reference point for some foods.
Use lower temperatures: Opt for the lowest possible oven temperature for baked goods that still achieves the desired result without excessive browning. When deep-frying, keep the oil temperature at or below 175°C (350°F).
Cook for less time: Setting timers can help prevent accidental overcooking, which is a major factor in acrylamide production.

Choose Healthier Cooking Alternatives

Boil and steam: Cooking methods that rely on water, such as boiling or steaming, do not produce acrylamide because they do not reach the high temperatures necessary for its formation. This is a great alternative for cooking vegetables like potatoes and root vegetables.
Microwave: Using a microwave, especially for whole potatoes, is another effective way to cook starchy foods without generating acrylamide.
Air fryers vs. ovens: While air fryers use hot air and less oil, some studies suggest they may produce similar or even higher levels of acrylamide than conventional ovens due to high temperatures and potential 'hot spots.' Monitoring color remains the best indicator regardless of the appliance.

A Comparison of Cooking Methods


Cooking Method	Acrylamide Formation	Recommendations
Boiling & Steaming	None/Very Low	Excellent choice for vegetables.
Microwaving	Very Low	Ideal for whole or cut potatoes.
Baking & Roasting	Moderate to High	Use lower temperatures and cook to a light, golden-yellow color.
Frying (Deep/Pan)	High	Use lower temperatures (below 175°C), soak potatoes beforehand, and avoid heavy browning.
Toasting	Moderate	Toast bread and other grains to the lightest color possible. Avoid burnt areas.

Making Conscious Food Choices

Beyond cooking methods, adjusting the foods you eat can help reduce your overall acrylamide intake.

Vary your diet: Eating a wide variety of foods, including plenty of fruits, vegetables, and lean proteins, helps balance your diet and reduces dependency on any single food group.
Limit high-risk products: Foods like french fries, potato chips, and highly toasted breads are known for containing higher levels of acrylamide. Consuming these products in moderation is a key strategy.
Consider product variations: Instant coffee can have higher acrylamide content than freshly roasted coffee beans, and lighter roasts may contain more than darker roasts. Choosing different products or preparation styles can make a difference.
Use alternative flours: For baked goods, some manufacturers and home bakers are exploring alternative flours like rice flour, which has a lower free asparagine content and may produce less acrylamide.

Conclusion

While eliminating acrylamide entirely from your diet is virtually impossible, a mindful approach to food preparation can significantly reduce your exposure. The key is to avoid excessive browning and high temperatures, especially for starchy, carbohydrate-rich foods. By embracing gentle cooking methods, proper food storage, and a varied diet, you can make informed choices to protect your health without sacrificing flavor. The Food and Drug Administration (FDA) provides additional guidance on minimizing acrylamide in the home kitchen. Remember, the goal is not perfection, but rather a conscious effort to cook smarter and safer.

Frequently Asked Questions

Frying, roasting, and baking starchy foods at high temperatures produce the most acrylamide. Cooking methods involving water, such as boiling and steaming, do not create acrylamide.

Yes, toasting bread and roasting vegetables at high temperatures can form acrylamide. To minimize it, toast bread to the lightest color possible and aim for a light golden-yellow color when roasting vegetables.

Yes, soaking raw potato slices in water for 15-30 minutes before frying or roasting can reduce acrylamide formation. You can also blanch or microwave them first for even lower levels.

Acrylamide is present in coffee because it forms during the roasting of coffee beans. However, the amount varies, and lighter roasts may have higher levels than darker roasts. The FDA recommends a varied diet rather than eliminating coffee.

Storing raw potatoes in the refrigerator causes a process known as 'cold sweetening,' where their sugar content increases. This extra sugar leads to higher levels of acrylamide when the potatoes are later cooked at high heat.

Studies show mixed results regarding air fryers versus conventional ovens. Some evidence suggests air fryers can produce similar or even higher acrylamide levels. Focusing on a lighter color and avoiding overcooking is more important than the specific appliance.

While high doses caused cancer in lab animals, human studies have provided limited and inconsistent evidence of increased cancer risk from dietary acrylamide. However, public health agencies recommend reducing exposure as a precaution.