I know, I know – the title sounds a little dramatic. “Cooking habits hurting your DNA?”
Really?
That’s exactly what I thought, too. But the more I looked into it, the more I realised how true it actually is!
We spend so much time making sure our food is healthy, fresh and even organic— but we rarely stop to think about how we cook it. Turns out, some of our everyday habits in the kitchen, the kind we never question, could be messing with our cells on a genetic level, actually.
Yep, science says so. And once you know the “how” behind it, it won’t feel like an exaggeration anymore.
We’ve all heard it– don’t overcook your food, avoid high heat, don’t burn the oil. The common advice usually ends with “it destroys nutrients” or “kills the good stuff.”
But let’s be honest – most of us ignore it. Because we end up thinking how bad a little extra cooking is, right?
Well, here’s what most people (including me until recently) don’t realize:
These habits might not just be stripping your food of vitamins– they could be silently damaging your DNA.
Yes, you read that right. Scientific studies have revealed that the way we cook our food can create toxic compounds that lead to DNA strand breaks. Genetic mutations and even interfere with how our genes express. It goes far beyond nutrients – it’s about what these hidden toxins do to our cells.
And no, I am not just scaring you. Research papers, toxicology studies, and genetic reports have all pointed toward a very real connection between cooking methods and genotoxic effects.
In this article, I’ve picked five of the most dangerously overlooked cooking habits that are proven to impact our DNA. These aren’t the only ones, but they’re the most common and the most quietly harmful.
Related article: Tattoo Ink Causes DNA Damage—and Much More, Says New Study.
Key Topics:
High temperature grilling or frying:
Let’s talk about two harmful compounds that are silently forming in your favorite grilled or fried meats– HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons). These are chemicals produced when muscle meat (like beef, pork, poultry, or fish) is cooked at a high temperature and using methods such as pan frying or grilling directly over an open flame.
A study published by the National Cancer Institute highlights what makes these compounds dangerous. In laboratory experiments, both HCAs and PAHs are potent mutagenic, which means they can cause changes in DNA– changes that may increase the risk of cancer.
- HCAs are created when amino acids and creatine in the meat react under intense heat.
- PAHs are formed when fat and juices from meat drip onto hot surfaces or flames, producing smoke. This smoke carries PAHs back onto the meat.
Animal studies have shown that diets rich in HCAs and PAHs can lead to tumors in various organs such as the breast, colon, liver, skin, and prostate. Some studies even report cases of leukemia and gastrointestinal cancers in rodents exposed to these compounds.
Even though the exposure level in these studies was significantly higher than what an average human might consume, the science is clear: frequent consumption of heavily grilled, well-done, or fried meats increases your exposure to these DNA-damaging compounds.
And while human studies are still ongoing, many researchers and epidemiologists agree— cooking habits that involve high heat might not just destroy nutrients; they may also invite genetic-level harm.
Burnt/charred food:
Eating burnt or charred food has been found to release a harmful chemical called acrylamide.
What is acrylamide?
Well, when starchy foods such as bread or potatoes are cooked until it’s dark brown, a substance called acrylamide is formed. It can be formed when food is fried, grilled, baked, toasted or roasted.
Acrylamide is not added to food. It’s a natural part of the cooking process. You will find it in many products that have been cooked above 120°C, such as roasted potatoes, crisps, chips, bread, breakfast cereals, biscuits, cakes and coffee.
It is formed by the reaction between the natural amino acid asparagine and some naturally occurring carbohydrates. It is not found in uncooked or boiled food. Dairy, meat and products usually don’t contain this compound. Therefore, a “golden rule” has been suggested to cook food until it becomes yellow and not beyond that.
However, it’s important to note that while acrylamide has been linked to potential cancer risk in animal studies, the evidence in humans is still limited and inconclusive.
Most health organizations suggest that occasional intake of acrylamide through food isn’t likely to pose a major threat— as long as the overall diet is balanced and varied. In simple terms, moderation is key.
So instead of panicking, just aim to cook food to a golden yellow color rather than dark brown or black, and avoid over-frying or charring your meals regularly.
Reusing cooking oil:
We never think twice before reusing that leftover oil from yesterday’s fry-up— but science says we probably should.
According to a study published in the Austin Journal of Pharmacology and Therapeutics, repeatedly heating cooking oil significantly reduces its antioxidant content. This means our body loses out on vital protective compounds that usually help neutralize harmful molecules.
But it gets worse. When the oil is reheated multiple times, it starts producing reactive oxygen species (ROS)— unstable molecules that can damage cells. These ROS are known to trigger oxidative stress, which in turn can harm DNA, alter gene expression, and even affect endothelial function, the health of blood vessels.
This type of damage is deeply linked to aging, inflammation, and chronic diseases, making this a kitchen habit that can prove to be quite harmful.
Microwaving food in plastic containers or plastic bags:
“No, you should not put that Tupperware or ziploc bag in the microwave to heat your lunch,” as sharply stated in the Journal of Pharmacology and Therapeutics.
A University of Nebraska study found that heating plastic food containers in the microwave caused the highest release of microplastics and nanoplastics into food when compared to other usage scenarios, such as refrigeration or room-temperature storage.
Plastic exposure in humans can cause oxidative damage, DNA damage and changes in gene activity, known risks for cancer development.
The particles can travel through the bloodstream and lodge in human organs because they are so tiny. Microplastics are roughly the size of a grain of rice, but nanoplastics are even tinier. Its size is nearly the thickness of a hair strand or smaller than that.
We have already unpacked our food parcel and explained the impact of micro- and nanoparticles and other chemicals on our DNA in our previous article. You can click the link to read it.
Using non-stick cookware at high heat:
In modern kitchens, non-stick cookware has become staple, due to its convenience and ease of use. Growing evidence suggests that overheating these items can release harmful chemicals, potentially increasing cancer risk.
According to Dr. Vijay Ramanan, Senior Consultant Clinical Hematologist, non-stick cookware coated with polytetrafluoroethylene (PTFE), commonly known as Teflon is popular for its ability to prevent the food from sticking and reduce the need for oil.
PTFE is harmless when cooked at low temperatures; however, when we cook food in it for a long time or at high temperatures or just leave the pan on the stove empty, the coating breaks down, releasing harmful toxins, including perfluorooctanoic acid (PFOA), which is a possible harmful carcinogenic for humans.
PFOA is a chemical used in the production of PTFE. Although in many countries now this chemical is forbidden but in older utensils the traces may still be there.
Wrapping up:
Scared, right!
No need to worry. In normal cases, our cells have a very well-established DNA repair system that is capable enough to repair thousands of DNA damages occurring in a day. This gets worse when we overdo it.
I am sure now you are aware of the possible genotoxicity and the harmful exposure caused by some of our everyday cooking habits.
So, choose wisely, cook smart, and protect what matters most – your overall health.
References :
- National Toxicology Program. NTP Technical Report on the Toxicology and Carcinogenesis Studies of Perfluorooctanoic Acid (CASRN 335-67-1) Administered in Feed to Sprague Dawley (Hsd:Sprague Dawley® SD®) Rats (Revised): Technical Report 598 [Internet]. Research Triangle Park (NC): National Toxicology Program; 2023 Feb. Introduction. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560141/.
- Can overheating non-stick cookware and plastic utensils increase cancer risk? (2025, February 25); Times Of India. https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/can-overheating-non-stick-cookware-and-plastic-utensils-increase-cancer-risk/articleshow/118565528.cms.
- XF, Leong, et al. “Effects of Repeated Heating of Cooking Oils on Antioxidant Content and Endothelial Function.” Austin Journal of Pharmacology and Therapeutics, 2015, austinpublishinggroup.com/pharmacology-therapeutics/fulltext/ajpt-v3-id1068.php.
- National Cancer Institute. (2017, July 11). Chemicals in Meat Cooked at High Temperatures and Cancer Risk. National Cancer Institute; Cancer.gov. https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet.Woods, P. (2024, October 24). Burnt food (acrylamide) and cancer. World Cancer Research Fund. https://www.wcrf.org/preventing-cancer/topics/burnt-food-acrylamide-and-cancer/.
