Burnt food can produce compounds like acrylamide, PAHs, and HCAs, which may be linked to cancer with frequent exposure.
The risk varies based on the type of food, cooking method, and how often you eat heavily charred items.
Experts say enjoying burnt food occasionally is fine, but to avoid making it a regular habit, and to use safer cooking tips.
Everyone has their preferences when it comes to cooking food. Some like their marshmallows lightly toasted, while others want them basically on fire. And when we asked Delish readers how they prefer their hot dogs? The consensus was clear: “crispy and shriveled” or “charred to a crisp.”
But no matter your taste, you’ve probably heard rumors that eating said food isn’t exactly good for you. To determine if the burnt bite poses hidden health risks, we consulted two experts: Lauren Manaker, RDN, and Bryan Quoc Le, founder and principal food consultant at Mendocino Food Consulting.
What Are The Risks Of Eating Burnt Food?
One of the main concerns of eating burnt food is its potential to cause cancer. When food burns, it forms compounds such as acrylamide, heterocyclic amines (HCAs), and polycyclic aromatic hydrocarbons (PAHs), which are the primary culprits that experts are concerned about.
According to Manaker, PAHs are a result of grilling meat, poultry, or fish at high temperatures, thanks to the smoke produced. Quoc Le adds that protein-rich foods form HCAs when grilled, fried, broiled, or baked, while carb-heavy foods can produce acrylamide.
“Research has shown that PAHs can be harmful because they are considered carcinogenic, meaning they have the potential to cause cancer,” says Manaker. While the doses used in studies are often far higher than what you’d eat in a meal, regularly eating heavily charred or smoked foods could raise concerns.
Burnt food also loses nutritional value. “Overcooking vegetables can destroy heat-sensitive vitamins like vitamin C,” Manaker says, and it can be tougher to digest.
Is It Safe To Eat Burnt Food?
It all depends on how often you’re eating it.
“There’s no need to panic over the occasional charred marshmallow or hot dog, but research suggests that regularly eating burnt or heavily charred foods may increase the risk of certain cancers,” Manaker says.
Some tips she has involve marinating meats, which she says helps reduce compound formation, cooking at lower temperatures, and cutting off charred pieces before serving. And instead of going full-char, she recommends using seasonings to add smoky flavors without the risk of grill flare-ups.
The Bottom Line
Eating burnt food here and there won’t send you into a spiral, but making it a daily habit might not be the best idea.
“Charred foods are safe when consumed in moderation,” says Quoc Le. “However, frequent consumption can increase the risk of cancer.”
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