Is Burnt Food Carcinogenic? Truth About What’s on the plate

9.2.2025 0 comments

Author: Trisha Houghton, CNS, ASIST

While many people enjoy the smoky taste of charred barbecued meat or toasted bread, there is an ongoing debate about whether burnt food is harmful to our health. More specifically, people want to know if burnt food causes cancer. While it’s true that burnt foods produce carcinogenic compounds, current evidence suggests they don’t directly cause cancer in humans.

A 2024 article review on cancer myths? Studies show that these chemicals can trigger cancer in animals, but the levels in a normal human diet are far below the massive doses used in labs. To monitor potential risks, a study by the U.S. Food and Drug Administration (FDA) analyzed around 2,500 food products between 2011 and 2015. They found varying concentrations of harmful chemicals, but not at levels currently known to pose a clear cancer threat. So, while that charred crust might look alarming, the science says it’s probably not as dangerous as it seems.

In this article, we will break down the key carcinogens in burnt food, exploring expert insights and discovering what large-scale studies reveal about the risks hiding in your kitchen.

What Happens Chemically When Food Gets Burnt

During high-temperature cooking, such as frying, roasting, or baking, certain foods undergo chemical changes to form harmful compounds such as acrylamide, polycyclic aromatic hydrocarbons (PAHs), and heterocyclic amines (HCAs). Acrylamide is a byproduct of starchy foods such as potatoes, grains, and legumes, whereas PAHs and HCAs are products of cooked meats at high temperatures.

Acrylamide

Acrylamide was first discovered in 2002 by Swedish scientists. It forms during the Maillard reaction, a chemical process that occurs when sugars such as glucose and fructose, with the amino acid asparagine, react with starchy foods at high temperatures. Unlike boiling or steaming, cooking methods that involve frying, roasting, or baking above 120 degrees Celsius can produce acrylamide, a key contributor to burnt food effects.

HCAs and PAHs

HCAs and PAHs are harmful compounds formed when cooking muscle meats such as pork, beef, fish, and poultry at high temperatures, typically around 300 degrees Celsius. Heterocyclic amines develop when sugars, amino acids, and creatinine react under intense heat, while polycyclic aromatic hydrocarbons arise when fats and juices from meat drip onto open flames, producing smoke and flames that adhere to the meat. Similar to the way burnt toast contains undesirable byproducts of high-heat cooking. These compounds highlight the risks associated with charring foods.

Understanding Carcinogens: Key Compounds in Burnt Food

According to the American National Human Genome Research Institute, a carcinogen is a substance, organism, or agent capable of causing cancer. Cancer occurs when there is an uncontrolled proliferation of cells as a result of mutagenic changes in the DNA. These changes can occur from naturally occurring agents in the environment, such as ultraviolet radiation, or when triggered by man-made causes, such as smoking, exhaust fumes from vehicles, or cooking at high temperatures.

HCAs and PAHs have been classified by the International Agency for Research on Cancer (IARC) as carcinogens with Acrylamide as a probable carcinogen. They are made from man-made activities such as grilling or barbecuing meat, and environmental factors such as volcanic eruptions or forest fires. One proposed mechanism by which HCAs cause cancer is by forming DNA adducts after metabolic activation, which can lead to mutations in critical genes.

The mutagenic potential of acrylamide, HCAs, and PAHs begins with their enzymatic biotransformation in the body. This process converts them into reactive metabolites capable of covalently binding to DNA, forming DNA adducts. Such adducts may lead to replication errors, mutation in critical genes, and ultimately, the initiation and progression of cancer. While exposure to these carcinogens is often unavoidable, their intake can be reduced through adjusting your cooking methods.

Acrylamide and Heterocyclic Amines: The Real Risks

A 2024 study by the International Agency for Research on Cancer (IARC) classifies acrylamide as a “probable human carcinogen” since the 1990s. The U.S National Toxicology Program (NTP) classifies it as “reasonably anticipated to be a human carcinogen”, while the U.S. Environmental Protection Agency classifies acrylamide as “likely to be carcinogenic to humans”. The same terms are also used to describe heterocyclic aromatic amines by the IARC and NTP, while the National Cancer Institute simply describes them as carcinogens.

It is important to note that all these classifications rely mainly on animal studies, with limited evidence on human exposure to acrylamide from food. The real health risks posed by these compounds depend on several factors that influence their concentration in food, such as the type of food (fish or meat), its fat content, the cooking method used, the cooking temperature, the level and duration of cooking, the type of fuel used for heating, the distance from the heat source, and the water activity.

High temperature, dry heat, long duration of heating, and low water activity often promote the highest formation of HCAs and acrylamide. While evidence on acrylamide and related compounds indicates that the concentration used in animal studies far outweighs typical human dietary exposure, and that their link to cancer in humans is not yet conclusive, caution is still advised. Adopting safer cooking methods can help minimize unnecessary exposure and reduce potential long-term health risks.

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Are All Burnt Foods Equally Harmful

No, not all burnt foods are equally harmful. For instance, burnt non-starchy vegetables and fruits generally produce far less acrylamide or HCAs than meats and starchy foods.. Additionally, nuts and seeds also carry lower risks because they lack creatine found in muscle meat, which is a precursor for HCA formation, though acylamide can still form in small amounts.

However, acrylamide may still be formed when certain nuts and seeds are burnt. After all, they contain asparagine and sugars, but not as much as starchy foods, because the amount in starchy foods is higher. Overall, not all foods pose the same risks, as some lack the necessary precursors for these harmful compounds to form, while others contain them in very small amounts.

Scientific Evidence: What Studies Say About Burnt Food and Cancer

Since the discovery of acrylamide, several epidemiological studies have been done to examine its link to various cancers. In a 2000s study on Dietary Acrylamide Exposure and Cancer Risk, more than 40,000 Swedish women were monitored for 11 years for their intake of coffee, French fries, bread, biscuits, cereal, pancakes, and meatballs, which are known to contain acrylamide. At the end of the study, there was no statistically significant association between acrylamide intake and risk of breast cancer overall. Similar results were observed in another extensive study of premenopausal women in the United States, which also reported no significant association between dietary acrylamide and cancer.

In addition, research on the relationship between dietary heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) and cancer in humans has not shown a strong association. While no clear evidence connects burnt foods to cancer in people, it is well established that these compounds can cause cancer in animal experiments. However, the levels used in such studies are far higher than those typically encountered through the human diet.

Cooking Methods That Increase or Reduce Carcinogen Formation

The way you prepare your meals plays a major role in determining how many harmful compounds end up on your plate. Scientific evidence shows that certain cooking techniques encourage the formation of carcinogens like HCAs, PAHs, and acrylamide, while others minimize their production. Understanding the differences is key to making practical cooking recommendations that support better food safety.

Cooking methods that increase carcinogen formation include:

• Grilling/barbecuing: Fats drip onto hot coals or burners, creating PAH-containing smoke , which sticks to your food.
• Pan frying: Produces high and dry heat, which eventually leads to HCA formation..
• Deep frying: For starchy foods (potatoes), high-temperature cooking can raise acrylamide; for meats, HCAs are generally lower than with grilling/broiling.
• Broiling: It is similar to grilling; it is just that in this case, the heat source is coming from above.
• Roasting: Dry-heat cooking; higher oven temps and longer time can raise acrylamide in starchy foods.

Cooking methods with less carcinogen formation include:

• Boiling: Because the boiling temperature doesn’t usually exceed 100 degrees Celsius under normal conditions at sea level.
• Poaching: This cooking method occurs between 70 and 90 degrees Celsius
• Steaming: Cooking with temperature moderation prevents charring.
• Slow cooking: Slow, controlled heat over time.

While it’s impossible to completely avoid carcinogen exposure from food, choosing safer cooking techniques can greatly reduce it.

Other Dietary and Lifestyle Factors That Influence Cancer Risk

Globally, a large number of cancer cases are associated with lifestyle, dietary, and environmental factors. The World Health Organization notes that about one-third of deaths from cancer result from:

• Tobacco use;
• High body mass index;
• Alcohol consumption;
• Low fruit and vegetable intake;
• Lack of physical exercise;

According to the 2020 WHO fact sheet,  no level of alcohol is considered safe when it comes to cancer risk. This directly challenges the common belief that small amounts of alcohol are harmless. The health body also states that about 30-50% of cancer cases could be prevented through healthier lifestyle choices and prevention strategies such as: Eating whole foods, focusing on a healthy diet, including fruits and vegetables, getting vaccinated, not using tobacco, maintaining a healthy body weight, and cutting down on processed foods. Healthy dietary adjustment and eating habits not only lower the risk of cancer but also reduce the likelihood of other chronic diseases, such as diabetes.

Expert Opinions: Nutritionists and Oncologists Weigh In

In an interview with Delish, nutritionist Lauren Manaker stated that while occasional consumption of charred food is unlikely to pose significant harm, habitual intake may increase cancer risk. She recommended preventive strategies such as:

• Marinating meats.
• Lowering cooking temperatures.
• Removing the charred portion before consumption.
• And substituting seasonings for smoky flavours instead of relying on high heat or flare-ups.

Food scientist Bryan Quo Le expressed a similar position, reinforcing that limited consumption is relatively safe, but repeated exposure may increase risk.

Supporting this perspective, Columbia University cancer epidemiologist Mary Beth Berry, PhD, explained that although the consumption of grilled meat or burnt foods doesn’t inherently cause cancer, grilling, particularly over open flames, can generate carcinogenic compounds. She further emphasized that while the body has mechanisms to repair damage, reduced frequency and intensity of exposure are critical for cancer prevention.

While the evidence shows that occasional burnt food isn’t likely to cause cancer, it’s still a reminder that what we eat—and how we prepare it—can influence our long-term health. Supporting your digestive system with the right nutrients helps your body handle daily dietary stressors more effectively, keeping your gut strong, resilient, and balanced.

In many cases, our gut requires additional attention to carry out its normal functions. Occasional bloating, constipation, and other gastrointestinal discomforts can all be tied to lack of nutritional support for intestinal structure. That’s where our 7-ingredient Restore Gut formula comes in. It’s a full complex of multi-purpose ingredients, which support normal intestinal health and gut integrity in a holistic way, allowing people to enjoy normal, healthy digestion.

Click here to learn more about Restore Gut and discover which ingredients help with normal digestion, nutrient absorption, and promoting healthy gut flora along with moderating inflammatory response.

Frequently Asked Questions

Does marinating meat reduce carcinogens?

Yes. Marinating meat with herbs, vinegar, citrus, or spices can significantly reduce HCA and may help limit PAH formation during cooking.

At what temperature does meat become carcinogenic?

HCAs and PAHs typically form when meat is cooked above 125–150 °C (350-300 °F) and increase with higher temperatures and for extended cooking periods.PAHs are mainly produced when fat drips onto open flames and creates smoke.

Is cooking with charcoal carcinogenic?

Yes. Charcoal grilling can produce more PAHs because fat drips onto the coals, creating smoke that coats the food.

How to avoid acrylamide in an air fryer?

Cook at lower temperatures, avoid over-browning, and soak or blanch potatoes before air frying.

Which foods are high in acrylamide?

Starchy foods like French fries, potato chips, bread, biscuits, and coffee tend to have the highest acrylamide levels.

REFERENCES

1. Does Burnt Toast Cause Cancer? 
2. Acrylamide Questions and Answers
3. Burnt Food and Carcinogens: What You Need to Know
4. Acrylamide
5. Chemicals in Meat Cooked at High Temperatures and Cancer Risk
6. Carcimogen
7. Polycyclic aromatic hydrocarbons and PAH-related DNA adducts
8. Impact of Processing Meat on the Formation of Heterocyclic Amines and Risk of Cancer
9. Dietary heterocyclic aromatic amine intake and cancer risk: epidemiological evidence from Japanese studies
10. Acrylamide and Cancer Risk
11. A comprehensive review on dietary heterocyclic amines as potential carcinogens: From formation to cancer incidence
12. Food, nutrients, and diets
13. Acrylamide in food: What it is & How to reduce levels
14. Dietary Acrylamide Exposure and Cancer Risk: A Systematic Approach to Human Epidemiological Studies
15. Dietary Acrylamide Intake and Risk of Premenopausal Breast Cancer
16. Heterocyclic amine content of cooked meat and risk of prostate cancer
17. Dietary Acrylamide and Human Cancer: A Systematic Review of Literature
18. Cancer is a Preventable Disease that Requires Major Lifestyle Changes
19. Cancer
20. New WHO/Europe factsheet: policy action needed to reduce cancers attributable to alcohol use
21. Does Eating Burnt Food Really Cause Cancer? Experts Weigh In
22. Do Grilled Foods Cause Cancer

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