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The Guide to Low Tox Pans: Because You’re Worth it!
Hey B Better Family,Are you considering changing your pots and pans to non-toxic versions? And the internet has given you so many choices? This article will guide you! Here you can find guidance on:
- What materials to avoid.
- What non-toxic options there are inclusive of their cooking pros & cons.
- What labels you should look for when choosing a brand.
Wait… Why Should I Change my Pots & Pans?
It might not be the first thing you do in your health journey. But unfortunately, kitchen cookware can leach materials into foods. Now, should you be scared of your cookware?No.
But if you feel really good about your health fundamentals and you have decided to up your health game this is a really excellent area to work on! Changing your cookware in your healthy years can definitely influence life quality in your later years!
If you are already experiencing some effects of toxic exposure, you might move changing your kitchen cookware to a higher priority of course, depending on the type of toxins you like to avoid.
It’s the ultimate gift to yourself!
What materials should I avoid?
Teflon (Or anything made from forever chemicals)
We know Teflon can outgas certain chemicals like PFOA (perfluorooctanoic acid) or PTFE (Polytetrafluoroethylene). These chemicals are called ‘forever chemicals’ or PFAS (Per- and polyfluorinated alkyl substances) because they contain often strong carbon fluor bonds that are hard to break down. The production of PFOA was phased out in 2002 and banned in 2015. The newer Teflon pans contain PTFE or GenX, which has the same sort of health risks.The most ‘famous’ forever chemicals are Bisphenol-A, PFOA and PTFE. But there are literally more than 100,000 different chemicals in this group. Bisphenol-A or BPA for short is often replaced by look-a-like chemicals like Bisphenol S(BPS) and Bisphenol F(BPF) which makes labels like BPA-free sometimes misleading. Another example is the replacement of PFOA by GenX, which makes it technically PFOA-free. Fortunately, we can provide you with some guidance through this type of marketing madness.
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Why should we avoid this material?
This 2015 study linked forever chemicals with thyroid hormone disruption. They are associated with impaired immune systems and certain cancers. This study looked at almost 2100 blood samples. They found traces of forever chemicals in 98% of the samples concluding: we get exposure.
Copper
Cookware made of copper can leach into your foods in amounts that aren’t safe. Excess copper can lead to oxidative damage and organs that are most sensitive to this are nerves, kidneys and eyes. This is why excess copper levels (of which we talk more about here) are associated with Alzheimer’s, Parkinson’s and Huntington’s. Copper can also increase estrogen dominance symptoms.Aluminum
Cookware made of aluminum can also leach into foods. Aluminum is neurotoxic, disrupts energy production and mitochondrial function. The brain might be a storage place for aluminum and is associated with neurodegenerative diseases as well (Alzheimer’s disease, multiple sclerosis and autism spectrum disorder). If you like to learn more about how aluminum interferes with the body, here is a nice scientific description). Especially acidic foods like tomatoes, all kinds of vinegar, lemon, lime and alcohol increase the leaching of aluminum into foods.What Should Your Next Pan Be Made Off?
Below I will help you how to choose safe pans & skillets. I will discuss the benefits & disadvantages as well, so you can make more educated choices!Cast Iron Pans
Cast Iron pans are a safe option. Choosing a smoother material will get you a better non-stick coating.Pros:
- Cast iron retains heat really well. It doesn’t get piping hot and the heat gets evenly distributed through the pan.
- You can put them in the oven.
- They are relatively cheap and almost indestructible. They will outlive you when you love them right!
Cons:- Because it doesn’t heat or cool quickly, if the temperature is too hot in your pan, it doesn’t cool down easily.
- You will need to dry them really well and preferably lubricate them with some oil before you put them back – otherwise, they rust.
- You will have to season them, but once they are seasoned a few times they won’t rust so easily anymore.
- If you are sensitive to iron overload (for example if you have hemochromatosis) this pan is not for you.
- If you like fonds (a delicious sauce you can make from caramelizing foods in pans), consider another pan as well.
How to clean:You can clean cast iron pans best when they are cooled down a bit, but still warm. Cast Iron needs a gentle cleaning routine, just like your skin… so don’t use metal brushes! Use a minimal amount of soap – or if it isn’t necessary, just clean it well with water and a brush.Then let the pan heat up again once it’s clean, so it gets sterilized and all the water gets vaporized. Once it is cooled down, lubricate the surface with some oil and then you can store it to prevent rust.
How to season:
The first time you use a cast iron pan you will need to season it. No… this has nothing to do with salt & pepper. But with the seasoning, you create a layer, which makes the pan more non-stick so you will need less oil with cooking. The layer will also protect against rusting from the pan. Here is how to do that:- Wash and dry the pan
- Rub it all over with oil (coconut oil for example) and buff well
- Put the pan for 90 minutes in an oven (350 degrees Fahrenheit or 160 degrees Celsius) or put it on a stovetop with medium-high heat for 10 minutes
- There can be smoke development – so make sure your kitchen is well ventilated
- Repeat the process 3-4 times
Does a cast iron pan leach iron into your food?
According to this article cast iron pans do leach some iron into foods. But the amounts are very small. Males need 8-9 mg of iron per day, and females more than double when they ovulate. Here is what the article found:
In the cast-iron pan, 5 grams of chickpeas contained 0.06 milligrams of iron versus 0.053 milligrams when cooked in non-iron pans. The same serving of beets contained 0.0081 milligrams after cast-iron cooking versus 0.007 milligrams after cooking in the non-iron pan.Carbon Steel Pans & Skillets
With carbon steel, just like with cast iron, you want to develop a good deep dark seasoning. That’s right: a well-seasoned carbon steel pan has a deep dark color compared to the shiny silver color you probably buy it with in the store! If you season it right, it will be really non-sticky. Once finished with cooking, a layer of oil is needed (just like with cast iron pans) to preserve them best.Here are some things to consider if you are considering buying carbon steel pans:
Pros
- They last a lifetime and are much lighter than cast iron
- They are used by professional kitchens but aren’t as expensive as stainless steel
- You can put them in the oven
Cons- Carbon steel pans do contain iron, so they aren’t the right cookware for if you are sensitive to iron overload (for example if you have hemochromatosis)
- They can rust.
- Carbon steel pans need the same seasoning treatment as cast iron cookware.
How to season carbon steel pans:
The first time you use a cast iron pan you will need to season it. No… this has nothing to do with salt & pepper. But with the seasoning, you create a layer, which makes the pan more non-stick so you will need less oil with cooking. The layer will also protect against rusting from the pan. Here is how to do that:- Wash and dry the pan
- Rub it all over with oil (coconut oil for example) and Buff Well
- Put the pan in 90 minutes in an oven (350 degrees Fahrenheit or 160 degrees Celsius) or put it on a stovetop with medium-high heat until the pan looks golden. Then cook for 10 minutes.
- There is smoke development – so make sure your kitchen is well ventilated
- Repeat the process 3-4 times
Stainless Steel
Pans made of stainless steel are considered non-toxic as well. Stainless steel is an alloy made from iron, and chromium and can contain other elements such as nickel. A study from 2013 found that in small amounts compared to the tolerable upper intake nickel and chromium can leach into foods. Especially when cooking acidic foods (like tomatoes) for a longer time (above 2 hours). If you like to dive deeper into the topic here is a sciency summary article of this study for you.The amounts of nickel & chromium are comparable with the recommended daily allowance, but people allergic to nickel need to watch out. Although chromium is always in the composition of stainless steel, there are stainless steel pans without nickel, fortunately.
Would you like to know how much chromium & nickel is in your pans? Often (but not always) you will find 2 numbers stamped on stainless steel cookware. When you see written ’18/10′ on your pan (which is a common composition), this means it contains 18% Chromium and 10% nickel. If your pan has written ’18/8′ on it(which is also common), this means the stainless steel contains 18% Chromium and 8% nickel. More information on the composition of your stainless steel cookware you can find on the packaging of your pans.
Here are some pros & cons of stainless steel pans:
Pros
- They don’t need seasoning
- They last forever and need a little less love than their iron-cast & carbon-steel siblings
- Get hot fast, they cool down fast as well
- They do not rust
- No problems with acidic foods
- They make amazing fonds (a delicious sauce you can make from caramelized foods) & sauces
- Easy to clean
- They are light
- They can be washed with soap
- They can be used on induction
Cons- They stick unless you use a lot of oil.
- They are not budget-friendly.
- Acidic foods like tomato can increase leaching of metals. If you are avoiding nickel or chromium exposure for health reasons, these pans are not for you.
Titanium cookware
Titanium is considered one of the best metals for cooking since titanium doesn’t react to foods. Here are some advantages and disadvantages of titanium cookware:- Titanium is extremely unlikely to leach metals in foods
- Low maintenance and easy to clean.
- They are extremely strong and can last a lifetime.
- Environmetelly friendly.
- Titanium pans are considered to have a non-stick surface. Just be aware that there are titanium enriched stainless steel pans as well. These pans, just like stainless steel, need more oil during cooking, otherwise they stick.
Cons- Expensive.
- Doesn’t conduct heat well.
- They don’t always work on induction. If you would like to know if the pan works on induction you can do a magnet test. Get a magnet and touch it to the bottom of your pan. If it sticks, your pan is good to go for induction.
Ceramic Coated Pans
These pans can be made low-tox for sure! Be aware that ceramic coated pans can have an aluminium metal base. If you prefer no aluminium, make sure the base is made from stainless steel. Ceramic” coating is actually made from multiple layers of silica(Silicium-dioxide) and is produced differently as pans that are made of pure ceramic. Ceramic pans have their own pros & cons:Pros:
- Food does not stick
- They don’t have metals to leach and don’t react to acidic foods like cast iron pans
- Ceramic pans are lower in maintenance than for example cast iron pans.
Cons- Metal utensils can scratch the cooking surface, so use softer utensils (like wood)
- The non-stick coating is not permanent and degrades over time even under normal use, leading to exposure of the metal base.
- Not all brands are oven safe or can be used on induction.
- Ceramic coated pans usually need to be replaced every few years.
- Ceramic pans generally require hand washing because the dishwasher detergents can wear out the non-stick surface.
100% Ceramic Pans
Other low-tox options are 100% Ceramic pans. These pans are made from clay, quartz sand and minerals. They are usually heavier than ceramic coated pans, but they do retain heat much better. So what are the benefits of 100% Ceramic cookware?Pros
- 100% Ceramic pans can handle high temperatures and are perfect to use in ovens.
- They have a good non-stick surface.
- Ceramic pans are dishwasher-safe.
Cons- Ceramic pans can be heavy and therefore hard to handle when the pan is hot.
- The nonstick surface is not forever.
- Hard utensils can scratch the cooking surface, just like their ceramic coated sibling.
- Can’t be used on induction.
Tip: some brands sell silicon (which is a safe material as well) detachable handles with their 100% ceramic pans. They are easier to handle when they are hot.What Labels Should I look for?
Buying non-toxic pans can be quite a search. Look for labels like: Lead-free, Cadmium-free, PFOA-free, PTFE-free, GenX-free and if it says PFAS-free, that is even better! If your preference is stainless steel pans, you might want to buy pans that are free from nickel as well. -
3 Replies
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Hey ,
I hope this article will help you in your choice with your pots & pans. Let me know if you have any questions!
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This is so helpful ! Are there any particular brands of titanium pans that you recommend?
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Hi Daniel,
Very helpful info. I appreciate
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