Researchers have connected a chemical in breakfast foods to a higher risk of heart attack and stroke, which has sparked concerns. A recent study found that acrylamide, a chemical produced during cooking, may increase the risk of these cardiovascular emergencies by as much as 60%.
Data from more than 100,000 people in dozens of studies conducted since 2007 were examined by Spanish researchers. According to their research, which was published in the Nutrients journal, acrylamide consumption is linked to an increased risk of cardiovascular events and deaths from heart attacks and strokes.
What is Acrylamide?
When starchy foods like bread and potatoes are heated through methods like baking, frying, or roasting, acrylamide, a chemical found in breakfast foods, is created. Many people who eat toast for breakfast every day are concerned about the high levels of acrylamide found in burned carbohydrates, such as overly toasted bread.
According to the study, the risk of cardiovascular death rose by 33% to 66% in diets with higher exposure levels to acrylamide. The risk was even higher for vulnerable groups, such as those at risk for type 2 diabetes, which showed an 84% increased risk of cardiovascular death.
What Is the Acrylamide Content of Your Food?
According to RMIT University professor Oliver Jones, there are roughly 4.8 micrograms of acrylamide in a typical slice of toast. Acrylamide intake varied from 32.6 to 57 micrograms per day across the examined studies, with adverse cardiovascular effects noted at the higher end of the spectrum.
Exposure to acrylamide is not limited to highly processed foods; it can also occur in meals prepared at home or in restaurants, even when using contemporary techniques like air frying. As a result, the food industry now prioritizes lowering acrylamide production.
Limiting Exposure to Acrylamide
Experts advise avoiding foods that are burnt or excessively browned in order to lower acrylamide intake. When toasting bread or frying potatoes, the NHS advises aiming for a “golden yellow” color.
According to Cambridge University’s Sir David Spiegelhalter, acrylamide consumption in moderation is unlikely to result in immediate harm. For a severe effect, he said, one would have to consume 160 burnt slices of toast every day. Following recommendations to reduce exposure is still a wise course of action, though.
Practical Steps to Reduce Acrylamide Intake
While the health risks associated with acrylamide are concerning, there are several practical ways to minimize exposure without giving up your favorite foods.
1. Cook at Lower Temperatures
Cooking starchy foods at lower temperatures and for shorter durations can significantly reduce acrylamide formation. Instead of deep-frying or roasting at high heat, consider boiling, steaming, or baking at lower temperatures.
2. Choose Whole-Grain Alternatives
Whole-grain bread and less-processed foods tend to produce lower levels of acrylamide compared to refined products. Opting for whole-grain options can also provide additional heart-healthy nutrients.
3. Store Food Properly
Improper food storage can increase acrylamide formation. For example, storing potatoes in the refrigerator can lead to higher sugar levels, which, when cooked, can result in more acrylamide. Instead, store potatoes in a cool, dark place.
4. Diversify Your Diet
A balanced diet with plenty of fresh fruits, vegetables, and lean proteins can help reduce reliance on processed, high-starch foods that are more likely to contain acrylamide.
5. Read Labels and Make Informed Choices
Some food manufacturers are now taking steps to reduce acrylamide content in their products. Checking food labels and selecting brands that prioritize lower acrylamide levels can make a difference.
What Experts Say About Long-Term Impact
Though the link between acrylamide and cardiovascular risk is gaining attention, experts like Dr. Andrew Freeman, a cardiologist with the American College of Cardiology, emphasize that maintaining a healthy lifestyle overall is the best way to prevent heart disease and stroke.
“Acrylamide is one piece of the puzzle,” Freeman notes. “While it’s wise to be cautious, focusing on an overall heart-healthy diet, regular exercise, and stress management is key to long-term well-being.”
Should You Be Worried?
Despite the alarming statistics, experts agree that occasional consumption of foods containing acrylamide is unlikely to cause immediate harm. The key takeaway is to stay informed, make small changes to cooking habits, and aim for a balanced diet to promote heart health.
What are your thoughts on this new study? Let us know in the comments and share this article to help spread awareness about healthy eating habits!
