When we bake bread, especially white bread, an unpleasant substance called acrylamide starts to form at high temperatures. If you haven’t heard this word before, it’s a chemical compound that forms when starchy foods (these are substances found in abundance in bread, potatoes, and pastries) are heated above 120 degrees Celsius. The more browned the food is, the more of this substance it contains.

Professor Robert Thomas, an oncologist and researcher from the United Kingdom, has warned that this substance is not to be taken lightly. Acrylamide can damage the genetic material in our cells, namely DNA – and when these changes start happening in the body, the risk of developing cancer can increase.

In the USA, acrylamide in food first started to be studied in detail in 2002. To this day, various institutions, such as the Food and Drug Administration (FDA), have confirmed that this substance can affect the nervous system and even increase the risk of certain types of cancer. According to the European Food Safety Authority (EFSA) from 2015, acrylamide is probably carcinogenic to humans.

And beware – this is not something that only appears in toast. There’s a lot of it also in:

• baked potatoes (especially fried),
• crispy crackers,
• industrially-baked cookies,
• breakfast cereals, and even instant coffee.

The World Health Organization estimates that as many as 99% of adults consume a certain amount of acrylamide every day – mostly from browned foods. And what’s even worse: children, who are smaller and eat more food per kilogram of body weight, are even more exposed.

Is the black edge of toast really such a problem?

Yes. Color is a good indicator of danger. The darker the bread, the more acrylamide it contains. If you notice that the edges are almost black, rather cut them off or toast the bread for less time. Our ancestors always baked bread slowly, over moderate heat. It wasn’t just about flavor, but also about health.

Let’s be clear: daily consumption of browned toast can increase the long-term risk of cancers of the digestive tract, liver, and kidneys. Some studies show that acrylamide can also affect the nervous system and cause problems such as tremors, poor memory, and fatigue.

Sweet jam – adding fuel to the fire

And now to the second problem. Many people spread jam on their toast. Maybe homemade, maybe store-bought – but almost always containing sugar.

According to the World Health Organization (WHO), adults should not consume more than 25 grams of free sugars a day (this is about 6 teaspoons), while most people exceed this limit with just one breakfast. One tablespoon of jam can contain up to 10 grams of sugar – and many people spread it on thickly.

A study published in Nature Communications in 2023 showed that individuals with a high intake of sugar have a 44% higher risk of developing pancreatic cancer. Another study with 800,000 participants from 10 countries (the EPIC study) demonstrated a link between sugar consumption and colon cancer.

So what should you eat for breakfast?

If we want to live healthier, we don’t have to eat anything exotic. Instead of jam, you can spread your toast with avocado. This fruit is full of healthy fats, which benefit the heart, lower bad cholesterol, and keep you full for longer.

Additionally, avocado contains more than 20 different vitamins and minerals, among them vitamin E, potassium, and magnesium. It also contains substances called carotenoids, which protect cells from damage and inflammation.

Instead of bread, you can opt for oatmeal with apple or blueberries, which contains a lot of fiber. This improves digestion, regulates blood sugar, and lowers the risk of colon cancer.

Oral hygiene and cancer – a connection that will surprise you

Now to another thing that is often overlooked – brushing your teeth. It may seem trivial, but more than 60 different studies from around the world have confirmed that poor oral hygiene increases the risk of cancer of the mouth, pharynx, and esophagus.

In a study led by Harvard Medical School, they found that individuals with inflamed gums are as much as 74% more exposed to the risk of pancreatic cancer. Gum inflammation triggers a persistent low-level inflammatory response, which can affect the entire body.

We recommend brushing your teeth twice a day and also using dental floss, as it removes food particles that a brush can’t reach. Gums can also be further strengthened by chewing sage leaves or rinsing with water in which you’ve soaked chamomile or calendula – two ancient medicinal plants with anti-inflammatory effects.

What did our ancestors say?

Even though we often rely on science today, our grandparents and great-grandparents knew well what "not too browned" and "not too sweet" meant. Back in the day, caring for health was something you carried with you every day – in your pocket with a dried apple, and in the habit of rinsing your mouth with sage tea before bed.

Folk remedies aren’t magic – it’s about observation, prudence, and trust in nature. Be it herbs, diet, or simply the habit of starting your day with wholesome food and not burnt bread.

In conclusion

Although it may seem like small things – such as toast with jam – it’s these very habits that build long-term health. And if swapping black crust for fresh porridge, or adding avocado once in a while, can help reduce the risk of disease, why not try it?

For health, we don’t need expensive supplements – what we need most is the awareness that every bite matters.