Burnt Foods and Cancer Risk

Carcinogenic Compounds and Cooking Methods

Heterocyclic amines (HCAs) are produced when protein-rich foods like meat are cooked at high temperatures, and these compounds are mutagenic in laboratory studies 1, 2
Polycyclic aromatic hydrocarbons (PAHs) form during incomplete combustion and are classified by the International Agency for Research on Cancer (IARC) as carcinogenic to humans in certain mixtures 3
The American Cancer Society guidelines recommend choosing baked and broiled foods instead of fried foods to reduce overall fat content and limit formation of carcinogenic compounds 1, 2
Minimizing consumption of meats preserved by smoke or salt methods can help reduce exposure to potentially carcinogenic chemicals 4, 5, 6

Limit red meat consumption overall, choosing smaller portions and using meat as a side dish rather than the meal's focus 1, 2
Choose beans, seafood, and poultry as alternatives to beef, pork, and lamb 1, 2
Eat at least five servings of fruits and vegetables daily for multiple cancer types including stomach, colorectal, and prostate cancers 4, 5, 6, 7

Select baked and broiled meats, seafood, and poultry rather than fried options 1, 2
Use braising, steaming, poaching, stewing, and microwaving to minimize production of carcinogenic chemicals in meats 4, 5, 6
Microwaving and steaming may be the best methods to preserve nutritional content in vegetables while avoiding burnt surfaces 4, 5, 6

Avoid heavily charred or blackened portions of grilled or roasted foods when possible 2
Trim off visibly burnt edges of meats and other foods 2
Don't make high-temperature cooking methods (grilling, frying, barbecuing) your primary cooking approach 2