Cooking food at high temperatures is something most of us do every single day, whether we’re grilling meat, toasting bread, or roasting potatoes in the oven. While the crispy, golden results are often the most satisfying part of a meal, health experts warn that going too far with the heat can create chemical compounds that pose real risks to your long-term health. Scientific research has shown that these compounds can actually cause changes to DNA, which over time may increase the risk of developing serious chronic diseases. According to reporting by the New York Post, the concern is not just theoretical but backed by substantial scientific evidence.
When starchy foods like potatoes, bread, or grains are cooked at temperatures above 250 degrees Fahrenheit, a chemical called acrylamide begins to form. The darker and more charred the food becomes, the higher the concentration of acrylamide tends to be. This compound is considered especially problematic because of how it interacts with the body’s genetic material. The European Food Safety Authority (EFSA) has classified acrylamide, along with several other heat-induced compounds, as genotoxic, meaning they have the potential to damage DNA directly.
Grilling meat introduces a separate but equally concerning set of risks. When meat is cooked over high heat, particularly on a grill or open flame, compounds known as heterocyclic amines (HCAs) are produced. On top of that, when fat and juices from the meat drip onto the heat source and burn, the resulting smoke carries polycyclic aromatic hydrocarbons (PAHs) that then get absorbed into the surface of the meat. Both HCAs and PAHs have been studied extensively in animal models, where researchers have found a correlation between exposure to these substances and increased risk of colorectal, pancreatic, breast, and prostate cancers.
Children are considered a particularly vulnerable group when it comes to exposure to these compounds, largely because of their lower body weight relative to the amount of food they consume. Newer research has also pointed to a possible link between high and regular acrylamide intake and an elevated risk of cardiovascular disease. That said, experts are clear that occasionally eating moderately browned or slightly charred food is not cause for alarm. The danger is cumulative, meaning it is the repeated, high-level exposure over time that carries the most risk, not a single burnt slice of toast.
The good news is that you don’t need to give up grilling or roasting altogether to protect yourself. One of the simplest strategies for reducing acrylamide in potatoes is to soak raw slices in water for 15 to 30 minutes before cooking, which can cut acrylamide formation by nearly 50 percent. When it comes to grilling meat, marinating is one of the most effective protective measures available. Marinades that include acidic ingredients like lemon juice or vinegar, combined with antioxidant-rich herbs such as rosemary and garlic, have been shown to reduce HCA formation by more than 90 percent.
Other practical steps include flipping meat more frequently during cooking, keeping it away from direct flames, and removing any charred or blackened portions before eating rather than consuming them. Cooking methods such as boiling or steaming operate at much lower temperatures and do not produce acrylamide, HCAs, or PAHs at all, making them safer alternatives when you want to cut back on the risks without sacrificing a home-cooked meal.
Acrylamide was first discovered in food in 2002 by Swedish researchers, which prompted global health agencies to begin investigating its presence in the food supply. It forms through a natural chemical process called the Maillard reaction, the same process responsible for the browning and flavor development that makes cooked food so appealing. The Maillard reaction occurs between amino acids and reducing sugars when food is heated, and while it produces hundreds of flavor compounds, it can also generate unwanted byproducts under certain conditions. HCAs, by contrast, were first identified in the 1970s by Japanese scientist Takashi Sugimura, who noticed elevated cancer rates among people who frequently consumed grilled fish. PAHs are a broader class of chemicals found not only in grilled food but also in cigarette smoke, car exhaust, and other forms of combustion, which gives some sense of their chemical nature. Regulatory bodies around the world, including the U.S. Food and Drug Administration (FDA) and EFSA, continue to monitor and study dietary exposure to these compounds as part of broader food safety efforts.
If you have ever wondered how much burnt food is too much, or whether your grilling habits might be affecting your health, share your thoughts in the comments.
