You may take all of the above in a heartbeat. Yet, oncologists stress that what you eat is only a portion of the way you can use diet to decrease your cancer odds. How the food is prepared also matters.
Dr. Pecora shares that vitamin C and many B vitamins are water-soluble and sensitive to heat.
Some cooking methods, like air frying, are considered "healthier"—and they can be.
One of those caveats is that it doesn't make a favorite cooking method "safe." Here's why oncologists say this popular air fryer mistake could increase your cancer risk.
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"Over-crisping, or cooking foods until they are very dark or burnt, can lead to the formation of compounds such as acrylamide and heterocyclic amines (HCAs) and polycyclic aromatic hydrocompounds (PCAHs)," states Dr. Brian Helfand, MD, Ph.D., a urologic oncologist and the division chief of urology at Endeavor Health. "These compounds have been linked in laboratory studies to DNA damage and increased cancer risk with long-term, high exposure."
"At the cellular level, the mechanisms by which HCAs, PAHs, acrylamide, Advanced Glycation End-products (AGEs) and other formed compounds cause injury are still being actively researched," Dr. Khan says. "What is known is that they can biochemically interfere with enzymatic pathways, lead to the formation of injurious metabolites, increase inflammatory cascades and cause DNA damage leading to mutations."
"Other compounds like PAHs and HCAs have a much more established link as carcinogens, specifically toward colorectal, breast, prostate and pancreatic cancers," he shares.
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Why Oncologists Don’t Want You To Panic if You’ve Over-Crisped Food in an Air Fryer
"There is no need for alarm if you have been doing all the right things and unknowingly have been over-crisping your vegetables," Dr. Helfand says. "Cancer risk is influenced by long-term patterns, not occasional exposures. Balance is key."
"Vegetables remain strongly protective due to fiber, antioxidants and phytochemicals," Dr. Helfand states. "The key is to avoid frequent charring and aim for gentler cooking methods going forward."
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The goal is golden to deep brown. "This color is typically the result of the Maillard reaction, a chemical reaction between amino acids and reducing sugars that gives browned food its desirable flavor and aroma," he explains. "Think of a perfectly baked bread crust or a golden-brown roasted potato."
"When food is truly over-crisped or burnt, it will have significant black areas," he adds.
Over-crisped foods have a bitter taste, which is caused by chemical compounds that may increase cancer risk. Dr. Pecora says the taste is a natural defense mechanism.
Dr. Khan shares that it's best to avoid something that is completely burned. But you may not have to go that far. "You can simply trim off the heavily charred portions," Dr. Helfand states
What To Do Instead
Over-crisping may be off the table (or only invited once in a blue moon). However, Dr. Pecora says other cooking methods won't raise your cancer risk, including:
Braising, a moist-heat cooking method that involves searing in a hot pot, adding liquid (like broth or water) and reducing the heat for a long, slow cook.Stewing, which is a similar process to braising, but the food is normally cut into smaller pieces and fully submerged in your liquid of choice.Steaming, a "pure, gentle" cooking method that gets heat from water vaporSous-Vide (with a "touch-sear"), a method that involves putting food in a sealed bag and cooking it in a highly regulated water bath, where it can stay for a long time without over-crisping.Up Next:
Related: ‘I’m an Oncologist—This Is the One Cancer Myth I Wish Would Go Away'
Sources:
Dr. Adeel Khan, MD, MPH, MS, a hematologist/oncologist and epidemiologist at the University of Texas Southwestern Medical Center.Dr. Andrew Pecora, MD, the co-division chief of the Skin and Sarcoma Service at Hackensack Meridian John Theurer Cancer Center. He is also a professor of medicine and oncology at Georgetown University.Dr. Brian Helfand, MD, Ph.D., a urologic oncologist and the division chief of urology at Endeavor HealthAcrylamide and Cancer Risk. American Cancer Society. Dietary Intake of Meat Cooking-Related Mutagens (HCAs) and Risk of Colorectal Adenoma and Cancer: A Systematic Review and Meta-Analysis. Nutrients.Hence then, the article about oncologists say this popular air fryer mistake could increase cancer risk was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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