Healthy Cookware Guide

When it comes to a healthy home, your kitchen should be top of mind. What you cook with affects the quality of your food. It can even influence your exposure to toxins! If you’re shopping for household cooking utensils, you need a guide to help you find healthy cookware and baking options. After receiving a multitude of questions from patients and followers about healthy cookware, I decided it was time to share my favorite non toxic cookware recommendations. 

Changing all your cookware may not happen overnight. After all, it can get expensive when you’re doing a complete overhaul! Switching pots and pans one at a time is a great place to start. In addition, taking other steps in the right direction can greatly benefit your health. Today, I’ll cover toxic cookware to avoid, as well as healthy cookware options to choose from. I’ll even share the best non toxic non stick cookware available! That way, you can enjoy a healthier home today and every day.

PFAS In Cookware and Appliances

Why is healthy cookware so important in today’s age? Before the 1950s, most families used cast iron, clay, and even stoneware to cook their meals. The emergence of non stick cookware entered the scene shortly after World War II, and has changed the world ever since. Many of today's pots, pans, baking sheets, and waffle irons are waterproof and non stick due to PFAS in cookware. This is also true for many crock pots, air fryers, and some pressure cookers. (1) 

PFAS is an acronym for a group of chemicals called per- and poly-fluoroalkyl substances. Some cookware also contains polytetrafluoroethylene, or PTFE. These man-made chemicals help prevent food from sticking to the pans. It also keeps them relatively waterproof. However, PFAS chemicals are extremely resistant to decomposition. This means they don’t break down easily. That’s why they are often referred to as forever chemicals. Research also shows these forever chemicals can stay in the environment for years. They can also leach into your food and trigger an inflammatory response. Chronic exposure to these forever chemicals can lead to hormone imbalances, cognitive issues, and reproductive issues. It can even contribute to autoimmune disease and some cancers. (2) 

Toxic Cookware to Avoid

In order to protect your health, it’s important to avoid PFAS in cookware at all costs. Keeping forever chemicals out of your kitchen can help reduce your toxin exposure. Before I get into healthy cookware, here are some examples of toxic cookware to avoid:

1. Ceramic coated pans

Standard ceramic pans and cutlery are usually coated with a synthetic polymer. This polymer is softer than metal. Ceramic coating can easily wear off and can only last for about one year. Once the coating begins to wear off, toxic metals can begin leaching into your food.

2. Non stick cookware (Teflon)

Traditional non stick cookware contains a similar synthetic coating of polytetrafluoroethylene (PTFE). This is a plastic polymer that can release harmful and carcinogenic gasses at temperatures above 500°F. In humans, these fumes can cause flu-like symptoms several hours after exposure. As a result, you may experience a condition called polymer fume fever.  Many doctors misdiagnose this as a viral flu. Airy fryers can be guilty of this too. To prevent this, make sure to look for PFAS-free versions such as GreenPan or Gourmia.

3. Aluminum cookware and aluminum foil

Aluminum cookware is often coated to prevent the aluminum from seeping off the appliance. However, these protective coatings easily chip and wear off. Aluminum is affordable, but it’s not worth risking aluminum getting into your food. Aluminum can accumulate in your brain, lungs, bones, and other tissues. Research shows it can cause tangles in nerve fibers, which leads to muscular dysfunction and memory loss. (3)

Experts are still unclear whether aluminum causes Alzheimer’s disease. That said, autopsies of Alzheimer’s patients have shown increased levels of aluminum in the brain. This suggests that aluminum toxicity may be a risk factor in the disease. (4)

Common sources of aluminum include antiperspirants and some toothpaste. You can also find it in aluminum foil, aluminum cans, and aluminum cookware. Simply ditching aluminum foil for a glass baking dish can help you reduce your intake of aluminum.

4. Copper pans

Copper cookware is popular because it heats evenly over the surface. However, I do not recommend using it in your home. Uncoated copper can leach into your food. Even protective coatings will break down over time. Too much copper can suppress your zinc levels and weaken your immune system. (5) This interferes with adrenal and thyroid function, which commonly leads to fatigue.

Healthy Cookware

Now that you know which ingredients to avoid, let’s take a look at what healthy cookware looks like. Keep in mind, these non toxic cookware options are free from harmful or dangerous PFAS chemicals that can negatively impact your health. 

1. Enameled Cast-Iron

Coated cast-iron pans offer the non stick benefits of Teflon without the harmful gasses. These popular non toxic cookware options are gaining popularity. Enameled cast-iron pots are easier to care for and available in various colors. If you prefer the benefits of iron, then opt for the bare versions.

2. Bare Cast-Iron

When seasoned properly, bare cast-iron is a great non toxic cookware option. Cooking with cast iron can give you small amounts of iron in your food. This is especially true when cooking acidic ingredients. If you’re looking for ways to boost your iron intake, this can be an ideal choice. Bare cast-iron requires a little more care than enameled cast-iron. However, it is more affordable and heats more evenly than its enameled counterpart. You can also use bare cast-iron in an oven or on a grill.

3. Stainless steel

Stainless steel cookware is affordable and very stable at high temperatures. This non toxic cookware is also non stick, lighter than cast-iron, and resistant to scratching. It also lasts much longer than coated materials.

4. Glass

Similar to cast-iron and stainless steel, glass can be a non toxic cookware option you use in your home. Glass is a sturdy material that will not release PFAS chemicals into your food. They are ideal for baking and storing leftovers. I recommend using glass storage containers instead of plastic Tupperware. Plastic contains toxins like bisphenol-A (BPA). (6) BPAs are hormone disruptors that can cause fertility and other hormone problems.

With these options, you don’t have to worry about PFAS in cookware! You also don’t need to stress about forever chemicals that can damage your hormones.

Best Non Toxic Non Stick Cookware

Making the swap towards more healthy cookware takes time. As you do, however, you’ll find that non toxic cookware is more available than you thought! I find that the best non toxic non stick cookware can still be stylish, versatile, and practical. If you still prefer a non stick feel, I recommend GreenPans’s ceramic non stick pans. What about pots, squareware, and lids? Caraway offers exceptional quality with their best-selling, ceramic coated set.  

In addition, consider using silicone baking mats instead of non stick pans. Be sure to check the manufacturer heating recommendations for this. You can also use unbleached parchment paper for baking. Both silicone and parchment paper make cleanups a breeze! They are also much healthier options than the PFAS in cookware.

Final Word on Healthy Cookware

Learning the dangers of PFAS in cookware can be alarming. However, once you know which toxic cookware to avoid, you can make better choices for your and your family! Choosing healthy cookware can help keep you and your family safe. 

Some of the best non toxic cookware will ensure there are no PFAS chemicals, forever chemicals, or heavy metals. These can wreak havoc on your health! If ignored, toxin build up can lead to brain fog, leaky gut, and autoimmune disease. Regularly detoxing can also help your body flush these toxic chemicals. Doing a heavy metal detox can help support your body as it gets rid of these forever chemicals.