Is It Dangerous to Eat Burnt Food?
- Fysiobasen
- Oct 13
- 2 min read
Eating burnt food may seem harmless, but research shows it can have health consequences. When food is exposed to high heat for extended periods, harmful chemical compounds form that may increase the risk of cancer and other diseases. The most concerning substances are acrylamide, polycyclic aromatic hydrocarbons (PAHs), and heterocyclic amines (HCAs)¹.
What Happens When Food Burns?
When food is heated, the Maillard reaction occurs, producing browning and rich flavor. However, if the temperature gets too high, food components break down and form harmful substances². This is especially true when food becomes blackened or charred, as commonly seen with grilling, frying, or baking at high temperatures.
Harmful Substances in Burnt Food
Acrylamide – mainly forms in starchy foods such as potatoes, bread, and cereals when heated above 120°C³. Acrylamide is classified as a probable human carcinogen and may damage DNA.
Polycyclic aromatic hydrocarbons (PAHs) – form when fat drips onto hot surfaces or open flames, producing smoke that deposits PAHs onto food⁴. These compounds are linked to cancer development.
Heterocyclic amines (HCAs) – form in muscle proteins when meat or fish is cooked at very high heat⁵. HCAs are genotoxic, meaning they can damage DNA and promote cancer.
Health Consequences of Eating Burnt Food
Regular intake of burnt food can contribute to the development of various cancers, particularly colorectal, breast, and prostate cancer⁶. Compounds like acrylamide and PAHs may also increase oxidative stress and chronic inflammation, raising the risk of cardiovascular disease and neurodegenerative disorders such as Alzheimer’s⁷.
How to Reduce Risk
Cook food at moderate temperatures to avoid charring.
Marinate meat before grilling—this can reduce the formation of harmful substances⁸.
Use indirect heat when grilling by keeping food away from direct flames.
Remove burnt or charred parts before eating.
Opt for safer cooking methods such as boiling, steaming, or baking at lower temperatures.
Summary
Eating a slightly burnt slice of toast or a charred piece of meat once in a while is not dangerous. The problem arises when burnt food becomes a regular part of the diet. By being mindful of cooking methods and avoiding excessive charring, you can significantly reduce potential health risks and protect long-term health.
Sources
International Agency for Research on Cancer. Some Industrial Chemicals. IARC Monographs Volume 60, 1994.
Mottram DS, et al. “Formation of acrylamide in heated foods.” Nature, 2002.
Friedman M. “Chemistry, biochemistry, and safety of acrylamide: a review.” Journal of Agricultural and Food Chemistry, 2003.
Boström CE, et al. “Cancer risk assessment, indicators, and guidelines for polycyclic aromatic hydrocarbons in the ambient air.” Environmental Health Perspectives, 2002.
Sugimura T. “Nutrition and dietary carcinogens.” Carcinogenesis, 2000.
Sinha R, et al. “Meat intake and cooking practices and risk of colorectal adenoma and cancer: an overview.” Cancer Prevention Research, 2010.
Uribarri J, et al. “Advanced glycation end products in foods and a practical guide to their reduction in the diet.” Journal of the American Dietetic Association, 2010.
Gibis M. “Effect of oil marinades with garlic, onion, and lemon juice on the formation of heterocyclic aromatic amines in fried beef patties.” Journal of Agricultural and Food Chemistry, 2007.
