When it comes to protecting our health, diet and cooking habits play a more critical role than many realize. While we often focus on what we eat, how we cook it is just as important—if not more so. Unfortunately, two common cooking mistakes are quietly increasing the risk of cancer in households across the world. Shockingly, almost everyone has made at least one of them at some point in their life.

Mistake 1: Overcooking or Charring Food

Grilling, frying, or roasting foods—especially meat—at very high temperatures can cause them to become charred or burnt. This may create harmful compounds like heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which have been linked to cancer in multiple studies.

These substances form when meat is cooked at high temperatures or exposed to open flames, as in barbecuing. The darker and more burnt the food, the higher the levels of these carcinogens. Over time, regular consumption of charred food may increase the risk of cancers, particularly those of the colon, stomach, and pancreas.

Mistake 2: Reusing Cooking Oil

Many people reuse oil for frying to save time or money. However, each time oil is reheated, its chemical structure changes, producing oxidized fats, free radicals, and toxic aldehydes—all of which can damage cells and increase the risk of inflammation and cancer.

Reused oil can also accumulate food residues that burn and release carcinogens, especially when cooking at high heat. Despite its commonality, this is a high-risk habit that may silently contribute to cancer over the years.

How to Cook Safer:

• Avoid high-temperature cooking methods like deep frying or open-flame grilling when possible.

• Trim off any charred or blackened parts of cooked food before eating.

• Use oils with a high smoke point, and never reuse oil more than once.

• Switch to safer cooking methods like steaming, baking, or boiling.

• Clean cooking equipment regularly to prevent buildup of burnt residues.