Don’t panic! You don’t have to give-up eating cookies and french fries altogether! But Danny’s research does validate the “Those things aren’t good for you!” comments that we have all heard over the years.
Yes, we now know that baked goods and potato chips are more than just empty calories. The acryalmides may actually hurt you–especially if you have multiple myeloma.
Here’s the conclusion of Danny’s expose’:
Acryalmides and Myeloma (Part Two)
In 2004, two FDA researchers, Dr. Michael DiNovi and Dr. Donna Howard, estimated the major sources of acryalmides in the American diet:
The top foods in terms of acrylamide per portion were as follows:
Top Seven Foods in Acylamide content
French Fries: 48.8 mcg
Prune Juice: 24.0 mcg
Postum cereal drink: 22.3 mcg
Potato chips: 14.4 mcg
Black olives: 8.2 mcg
Brewed coffee: 3.2 mcg
Of course, not many of us are likely to guzzle down a lot of prune juice and Postum and black olives seem a bit uncommon too. When the same researchers, looked at the top foods that made up acrylamide intake in the American diet (estimated at 43 mcg/day) by the frequency by which they were eaten, the surprises were fewer:
Percentage of Average Daily American Acrylamide Intake by Food
French Fries: 38%
Breakfast Cereal: 10%
Potato Chips: 10%
Baked goods: 4%
Even if we give up fries and chips, as seen above, toasted breakfast cereals are a large part of the American intake. I like them too. The solution there is to choose those without the problem such as oat meal or Muesili. (I’ve grown particularly fond of Seitenbacher Muesili #2 with raspberries).
Coffee is another matter– and one that strikes close to home. You see, I am a real coffee lover. So I am aware that what I am writing here is not likely to be well received. (Heck, I’m not receiving it well either).
For coffee, researchers have not found good methods to reduce acrylamide formation since roasted beans are fundamental to taste before brewing. However, one thing I have learned is that the darkest espresso roasts have 25% lower acrylamide levels. Turns out that the lighter roasts have the highest concentrations with Arabica being lower than Robusta:
More exact data, come from Italian researchers that have every reason to see a major part of their day ruined if the acrylamide-coffee connection isn’t addressed.
More than that, a compendium on research on the impact of coffee on cancers and other diseases such as Parkinson’s and Alzheimer’s finds coffee comes out as beneficial rather than detrimental.
So, I am not willing to give up coffee, but I am interested in being smarter about limiting acrylamide sources in my diet. Okay, french fries and chips are out. Good riddance.
One adjustment has been to substitute black teas for getting some of my caffeine in the day (I like PG Tipps) and limiting myself to a single espresso drink in the morning.
Relative to cookies and baked goods? Well, that’s painful to contemplate. Maybe I’ll just reduce the number and frequency. Otherwise, I am still going to be enjoying cookies when my daughter bakes them.
Eating what I enjoy is one of the lasting things that brings me happiness and I am not going to let myeloma take that away from me.
You see, we myeloma patients have gotta live too. Right?
I will run a follow-up summary of Danny’s work next week. Thanks much, Danny!
Feel good and keep smiling! Pat