Not all cookware is considered safe by Functional Medicine standards. Read on to find out which products can leach toxins into your food (and should be avoided) and which ones are the ones we consider safest:
When I moved into my first apartment, I decided not to purchase the cheapest items I could find. It made more sense to thoroughly research my big ticket items and purchase high-quality products that would both function seamlessly and last a long time.
I researched everything from vacuum cleaners and mattresses to water filters and chef’s knives. Items I’d use frequently needed to be of great quality.
Because I spend a lot of time in the kitchen (as any nutritionist or health-conscious being should!), I made sure to research cookware. I was specifically looking for the following criteria:
- Safety — I spend enough time worrying about the toxins in my food. I’d rather not have to worry about the toxins I am putting INTO my food by cooking them in the wrong pots and pans.
- Functionality — I want my pots and pans to heat evenly and quickly. I also didn’t want to have to use oven mitts to grab a hot pan because the handle gets too hot.
- Durability — I wanted my cookware to look and function well for many years.
- Cost — I didn’t want to spend any more than was necessary.
For the sake of this article, I will focus on the safety aspect of the cookware, but make recommendations that take into account all four of these criteria.
First of all, what cookware is NOT safe?
- Teflon:
Anything that is coated with Teflon (think non-stick pans) should be avoided in the kitchen. Teflon is made of a specific type of Perfluorocarbon (PFC) that makes the surface of cookware resistant to sticking. According to the Environmental Working Group (EWG), PFC exposure has been associated with kidney and testicular cancer, thyroid issues, obesity, low birth weights, and preeclampsia. The EPA developed and industry implemented a global stewardship program with the goal of eliminating these chemicals from emissions and products by 2015.
PFCs can last years in humans and while the research is not entirely clear on the long-term consequences of persistent, low-level exposure, it’s best to avoid these entirely.
- Aluminum:
Aluminum can leach into foods through the use of aluminum cooking materials. Release of metal ions is increased when in contact with acidic foods such as tomato sauce and with the use of spices.
Aluminum is a known neurotoxin that should be avoided. It has been found to damage the brain itself and also to damage the blood-brain barrier. The blood-brain barrier protects the brain from potentially damaging substances (chemicals, viruses, bacteria, etc.). When damaged, this barrier can become leaky and allow unwanted substances into the brain circulation.
Aluminum exposure has also been associated with the development of developmental disorders, Alzheimer’s disease, reproductive issues, autoimmune conditions and more.
- Copper:
While copper cookware has a classic look, the copper from uncoated pots and pans will also leach into your food. While some copper is essential, frequent use of copper cookware over time can lead to elevated levels of copper, and zinc depletion (by competition).
However, you can choose stainless steel-lined copper pots or copper-bottomed pots which will heat quicker and more evenly than stainless steel.
What cookware should you use caution with?
Non-stick Green Pans:
The green pans are coated primarily with Thermalon, which is mostly silicon dioxide. While in theory silicone is safe to cook with (and a great choice for kitchen utensils), it is not clear if other components of these pans are problematic. If you MUST choose a non-stick pan, this is certainly a safer alternative; but there are still better options (see below).
Ceramic Cookware:
While properly glazed and tested ceramic cookware is an excellent choice (see below), some improperly-glazed ceramic cookware can contain lead. If you’re unsure of your ceramic cookware, you can test it for lead using these simple lead check swabs.
What cookware should you cook with?
- Cast Iron:
In general, cast iron cookware is safe and effective in the kitchen. It may even be a great addition for those who are deficient in iron, as some of the iron will make its way into the food. While cast iron is fairly heavy and takes a while to heat up, it holds heat very well and is oven-safe. Plus, a well-seasoned pan is non-stick.
Tips on taking care of your skillet: Do not clean with soap, as this will remove the seasoning on the pan. Clean with water or scrub with lemon and salt, dry, then coat with oil. To season pan rub with olive oil and heat in s low temperature oven for 1 hour.
A word of caution: If you have a history of iron-overload (hemochromatosis), you should avoid cast iron cookware, especially for acidic foods. Post-menopausal women should also use caution, as monthly menstrual periods often mask hemochromatosis until a woman enters menopause.
Flax oil as seasoning oil for cast iron? We are very curious about this idea. Apparently flax, a delicate polyunsaturated fatty acid, may polymerize with the cast iron when exposed to heat, thereby bonding to the metal and creating a safe, non-stick surface for cooking! Wow. Normally we avoid heating flax oil to avoid oxidizing the delicate fats. We are looking into this idea and confirming its safety and will keep you posted J
Brands we recommend:
Lodge Cast Iron Skillet – Get it with the silicone handle, as the handles tend to get very hot.
Utopia Kitchen Cast Iron Skillet
- Stainless Steel:
Stainless steel is another safe cooking option. Along with being non-toxic, stainless steel cookware is durable, heats quickly, and has been found to brown food better than non-stick alternatives.
Tips for cooking: In order to minimize sticking (like when frying an egg), use a generous amount of oil/fat to coat the bottom of the pan and give it time to heat up. The hot oil will create a layer that prevents sticking.
Recommendations:
All-Clad Stainless Steel Set — This is the best brand for stainless steel cookware, but you will certainly pay for it.
Calphalon Tri-Ply Stainless Steel Set — This is a more economic option but still of very high quality.
Note: if you have a nickel sensitivity, you may still want to avoid stainless steel as it does contain some nickel.
- Enamel-covered Cast Iron:
Although Enamel-covered cast iron ware can be very expensive (Le Creuset, for example), it does not react with any food; therefore, it is totally non-toxic. It lasts many years and holds the heat well because it is so heavy. It is not non-stick but is a pleasure to look at, coming in many different colors. Less expensive brands are widely available.
- Glass and Ceramic:
Glass cookware tends to be mostly for baking, though some stovetop pans are available. It is completely non-toxic, but not as durable as some other ware, and doesn’t hold heat as well as, say, cast iron. It tends to be inexpensive.
Ceramic cookware is non-toxic as long as it is properly glazed (glazed clay pots have glass-like surface). It’s pretty durable, heavy, good at conducting heat, and versatile: goes from stove-top to oven to freezer. It is attractive, though not non-stick. It is pricey but less expensive than Le Creuset. (https://www.ceramcor.com/whyxtremaishealthy/)
For easy detoxing, see our 6-day online healthRESET program.
This article was contributed by Jon Mitchell. Jon is a board-certified Physician Assistant and has been working as a PA for the past two years. Jon is also a certified Foundation Training instructor and has taught many clients how to heal their chronic pain on their own. After spending the past 5 years optimizing his own health through diet, exercise, meditation, and other modalities, Jon not only wants to help clients get healthy, but to live vibrantly. He has been featured on both StrengthRunning.com and LuckyVitamin.com. In his free time, Jon reads voraciously on all things health related and loves trail running with his dog Bailey, natural movement, great food, and exceedingly long walks on the beach with his fiancée, Jenn.
Author:Kara Fitzgerald, ND
https://www.drkarafitzgerald.com/
Kara Fitzgerald, ND, received her doctor of naturopathic medicine degree from the National University of Natural Medicine in Portland, Oregon. She completed the first Counsel on Naturopathic Medicine-accredited post-doctorate position in nutritional biochemistry and laboratory science at Metametrix Clinical Laboratory under the direction of Richard Lord, PhD. Her residency was completed at Progressive Medical Center, a large, integrative medical practice in Atlanta, Georgia.Dr. Fitzgerald is the lead author and editor of Case Studies in Integrative and Functional Medicine and is a contributing author to Laboratory Evaluations for Integrative and Functional Medicine and the Institute for Functional Medicine (IFM)’s Textbook for Functional Medicine. With the Helfgott Research Institute, Dr. Fitzgerald is actively engaged in clinical research on the DNA methylome using a diet and lifestyle intervention developed in her practice. The first publication from the study focuses on reversal of biological aging and was published 04-12-2021 in the journal Aging. She has published a consumer book titled Younger You as well as a companion cookbook, Better Broths and Healing Tonics and has an application-based Younger You Program, based on the study.Dr. Fitzgerald is on the faculty at IFM, is an IFM Certified Practitioner and lectures globally on functional medicine. She runs a Functional Nutrition Residency program, and maintains a podcast series, New Frontiers in Functional Medicine and an active blog on her website, www.drkarafitzgerald.com. Her clinical practice is in Sandy Hook, Connecticut.Additional publications
62 Comments
I tested my ferritin levels which were quite high. I cooked with cast iron cookware daily. Immediately stopped using them and the next time I tested about 6 months later I had dropped 60 points to a normal level. Just thought I would pass this on.
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Yes, as much as I love cast iron, there are people for whom its contraindicated (iron overload disorders, postmenopausal). That’s an impressive drop, for sure.
On a related note, we did great dropping ferritin using diet: https://www.drkarafitzgerald.com/2016/11/08/leaning-dietary-anti-nutrients-treatment-iron-overload-case-progress-brief/
DrKF
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Hi Kara!
So, what about Titanium???????Reply
Hi Dr. Fitzgerald. Thanks for all of the great information on safe cookware! The EPA phase out program, though, related specifically to PFOA/C8 and unfortunately not to all PFCs. DuPont and their spin-off company are still using PFCs, including GenX, which is the replacement chemical they created for PFOA/C8. GenX is now used to make Teflon instead of PFOA/C8. Unfortunately, preliminary studies show that GenX also has significantly harmful health effects. I live in Wilmington, NC, and it was just uncovered six weeks ago that DuPont/Chemours has been dumping GenX and other PFCs into the Cape Fear River, which supplies our drinking water, since the 1980s. I’m stunned at the number of cities across the country that are dealing with significant levels of chemical toxins in their drinking supplies.
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Great writeup on cookware. For longer cook times I tend to use stainless, and for quicky stuff like a fried egg or some fried vegetables, cast iron. Cast iron is the old American version of the Chinese Wok. I don’t know if it’s me or what but the old cast iron seems better than the new cast iron?
I still wash my cast iron, but only when I’ve made a disaster mess of, it just gets a quick soak to loosen the food up with some dawn, then into the drainer to drip dry, and once it’s dry, hopefully pretty quick, often I’ll put it back on the stove for a minute of quick heat to make sure the water is gone, then let it cool then completely oiled inside and out. On the outside a thin layer as oil will burn or start fire. Never, ever leave cast iron wet.
My other thing about cast iron is the continual search for lids that fit them perfectly, not an easy task.
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Kara, do you have any thoughts or information on the Le Creuset non stick pans that are “PFOA-free and triple-reinforced – guaranteed to never flake, peel or rust”? I would never use Teflon, but I have been tentatively using this pan for its extreme ease-of-use but always in the back of my mind wondering…
https://www.lecreuset.com/new-nonstick-fry-panReply
Connie, I LOVE the classic Le Creuset, but honestly, I’ve not used the non-sticks. Let me query the team and see if anyone else has. Thanks for writing! DrKF
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Hi Connie,
After checking with the company that makes the non-stick coating component of the pan (Whitfordww), the non-stick pan you are referring to is made primarily with PTFE, a type of PFC similar to Teflon. Given that, I would not recommend that pan.
Have you tried Saladmaster healthy cookware?
The 316ti does not react with any chemicals, acids or alkaline keeping the food free from any toxins or metals leeching from surfaces. Also cooking methods retain higher than normal cooking method nutrient content. The cookware is also energy efficient.
I wouldn’t have believed that cookware could make such a difference to food production in my kitchen and as a nutrition and lifestyle advisor for over 30 years it had to be amazing to impress me. You have to taste the food cooked in this range…..softly cooked carrots that actually taste as a raw carrot!
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I totally agree with this… saladmaster cookware gives a lifetime guarantee that We all wish for both health wise and pocket wise😊
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Hello, I do have a question in regards to this article. I have been researching pans as I have non stick (still in good shape) but I am getting rid of them due to all that has been mentioned. I am comparing greenpan, mercola’s cermamic pans, and capholon try ply. You mention that the caphalon is safe, yet reading wellness mama’s blog, it sounds to be toxic potentially. I have cast iron, yet I don’t want to always cook out of this, given my husband. Mercola’s sound to be the least toxic but they are really ugly! I am wondering what your thoughts are on all of this, and how concerned i ought to be regarding the stainless steel or greenpan?
Thank you!
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Hi – thanks for your question. Calphalon stainless steel mentioned in this article is safe (see link above). However, any Teflon coated pan, including those by Calphalon, are best to avoid. If you don’t want cast iron or stainless steel, ceramic may be the best way to go as long as the glaze is non-toxic. From what I can tell from his website, Mercola seems to be a good option. You can also look into Ceramcor, mentioned above: https://www.ceramcor.com/whyxtremaishealthy/
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Good afternoon, Dr. Kara. I have a Le Creuset stainless steel cookware. In your opinion, do you recommend this kind of cookware? Thank you very much for your kind to reply. Have a good day.
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Stainless steel is a great option, and Le Creuset has a reputation for high quality.
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Great article, thank you! Iam lookingto change my cookware as well. I have changed many pans to stainless steel and they are great. Do you know if Cuisinart’s dutch oven pots are safe? They look like Le Creucet but way more affordable. Do you have any other brands of enamel covered cast iron that are considered safe? Thank you!!
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Unfortunately, I’m not 100% sure about that particular product though I can see they’re much more affordable! Generally ceramic can be a great option, but since some improperly-glazed ceramic cookware can contain lead, it might be a good idea to contact the manufacturer to find out if they have any independent testing data on their product.
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Thank you for this. I have some old pyrex bowls (from the 1950’s I think) and an older crock pot which I’ve read are notorious for containing lead.
I found the lead check swabs you recommend difficult to use. The testing liquid comes out of the test swab a dark orange which could be red or even pink and the test confirmation card doesn’t help. I found it REALLY hard to see a distinct difference in color between the liquid that comes out of the swab and a clear positive test. To make it more confusing the test instructions say the darker the red, the more lead is present.
The test liquid and everything I tested looks a shade of red, I just can’t tell.
Are there any other reliable ways to test for lead? Are older pyrex mixing bowls safe?
thanks!
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Pilar, I am sorry to hear the lead check swabs didn’t work for you- I wonder if you got a bad batch? Can you return them? I didn’t encounter any issue- they were easy to use, didn’t leak and were white unless lead was present. Good question on the Pyrex- I use mine all of the time…. I think they are fine, but a new test kit will help you determine this. DrKF
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Can you please provide any updates on your article. Thank you!
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Hello!
My husband and I are about to buy several pieces of Le Creuset cookware. We have been saving for these for awhile and just realized that we need to toss the our Teflon cookware (from another brand). As we are also trying to get pregnant for the first time at 40, we want to make sure that the cookware we buy will be non-toxic. We are thinking about getting the Le Creuset enamel-covered cast iron pieces and the enamal-covered stainless steel stock pot. I just wanted to check in and make sure that these are still considered non-toxic. Thank you!
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Yes they are, Lynn. Great choices! They’ll last until your baby-to-come is in college if you take good care of them 🙂 DrKF
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Thank you so much!
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Can you please tell me if carbon steel pans are safe to use? From what I understand, they are very similar in composition to cast iron but have slightly different amounts of each material. It’s difficult to know what’s true or not on the internet so I wanted to check here.
Carbon Steel:
https://carbonsteelcookware.com/is-carbon-steel-cookware-safe/Also, Wendy Meyers had a blog post saying that cast iron should be avoided and that the type of iron that leaches into your food is different than the nutritional “version” of iron. Here’s a link to her blog post…
https://myersdetox.com/wendys-nontoxic-cookware-recommendations/
“Some people believe that they can get iron from a cast iron pot. The reality is that iron comes in a ferrous and a ferric form. Ferrous iron is what makes our blood red and comes from our foods. Our body cannot properly assimilate or utilize the iron (ferric) from a cast iron pan. Ferric iron in its raw iron form when ingested gets treated by the body as a heavy metal and ends up getting stuck in the liver and kidneys. This iron accumulates over time, contributing to joint pain/arthritis, diabetes, anger, heart disease, digestive issues, depression, impotence, early menopause, and other issues have been attributed to iron toxicity”
Please let me know what your thoughts are on this as I’m hearing that both are safe and yet unsafe.
Thank you for your time,
MatthewReply
What is best cookware if u have hematochromatosis and cannot break the bank?
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Enamel covered (these can be pricy), glass or ceramic would be your best options.
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Can you please tell me if carbon steel pans are safe to use? From what I understand, they are very similar in composition to cast iron but have slightly different amounts of each material. It’s difficult to know what’s true or not on the internet so I wanted to check here.
Carbon Steel:
https://carbonsteelcookware.com/is-carbon-steel-cookware-safe/Also, Wendy Meyers had a blog post saying that cast iron should be avoided and that the type of iron that leaches into your food is different than the nutritional “version” of iron. Here’s a link to her blog post…
https://myersdetox.com/wendys-nontoxic-cookware-recommendations/
“Some people believe that they can get iron from a cast iron pot. The reality is that iron comes in a ferrous and a ferric form. Ferrous iron is what makes our blood red and comes from our foods. Our body cannot properly assimilate or utilize the iron (ferric) from a cast iron pan. Ferric iron in its raw iron form when ingested gets treated by the body as a heavy metal and ends up getting stuck in the liver and kidneys. This iron accumulates over time, contributing to joint pain/arthritis, diabetes, anger, heart disease, digestive issues, depression, impotence, early menopause, and other issues have been attributed to iron toxicity”
Please let me know what your thoughts are on this as I’m hearing that both are safe and yet unsafe.
Thank you for your time,
MatthewReply
Iron and steel (along with the others listed above), are good options and it comes down to price point and preference/uses from there. Of course be cautious of non-stick surfaces. Regarding iron – it’s true that excessive absorption/intake of iron can be problematic (which is referenced above for your review). I’m not sure about Ms Meyer’s statement regarding ferric being absorbed from cast iron skillet or that it is treated as a heavy metal (she does not cite her sources for me to cross reference) – but it is true that Ferrous is the absorbable form, and ferric is converted by enzymes in the duodenum to be absorbed. That said, it requires good function of the GI and the involved proteins, and other nutrients can impact that.
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With any pan that is non-stick the most important thing is to control the heat.Start by heating the pan until drops of water sizzle and evaporate. THEN add your oil and let it heat until you see striations in the oil. If water races around the pan in little balls, your pan is too hot and needs to cool. Add your protein at this point, but keep I mind the pan will continue to get hotter so you may need to lower the heat or lift the pan off the heat frequently so food doesn’t burn. The goal is to cook the protein until carmelized on the bottom and it is 75 percent cooked up the sides before flipping it. Mastering this technique and using an instant read thermometer To test for doneness. can transform your cooking in a liberating way. You can also finish thicker cuts in the oven until the reach the appropriate temperature.
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https://cookware.mercola.com/ceramic-cookware.aspx
On his website he warns against stainless. Curious what your thoughts are. I was surprised to read this. Is he right? Or just pushing his products?
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Stainless steel should be a safe option for most people. Sticking overheating might contribute to the production of AGEs (oxidative byproducts usually produced from high heat, dry cooking) and those not used to using stainless steel might struggle here.
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What about copper pans or pots? Are they safe to cook with?
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Peter, unless you are deficient in copper, I really wouldn’t use copper cookware because copper can generate free radicals (oxidative stress) like iron can. It’s one of those minerals that the body works overtime in regulating (ie- copper always needs to be harnessed to proteins) to keep it safe in us. DrKF
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The article is totally balanced with both pros and cons of cookware. I agree with the risk of using Non-stick Green Pans, If you want to choose a non-stick pan a safer alternative can be Nonstick Induction Cookware
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This link just goes to a list of PTFE nonstick cookware. There is nothing healthy or safe about any of it.
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Looking at the stainless steel pots and pans and they say ‘aluminum core’. Is this not a problem for leaching into the foods?
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Aluminum core might be OK depending on the surface lining and if it might scratch to expose the core.
You’re right that flax oil is jot supposed to be heated prior to consumption. If you click through to the article linked, they have an interesting explanation on why it‘s useful for seasoning cast iron:
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The flax oil for seasoning…I thought flax oil was not to be heated. Is this true??
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You’re right that flax oil is jot supposed to be heated prior to consumption. If you click through to the article linked, they have an interesting explanation on why it‘s useful for seasoning cast iron:
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What about the aluminum ? Some of the products say, “aluminum core”. Is that dangerous and can leach into foods or not if it’s in the core specifically?
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Aluminum core might be OK depending on the surface lining and if it might scratch to expose the core.
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Hi Dr. Kara ~ great post! What is your opinion of 360 Cookware (out of West Bend, WI) – looks fantastic and safe.
Thanks, as always.
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It’s a lesser known brand. But their stainless steel collection looks like a good, nontoxic, high quality option. Thanks for following and for the kind words.
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Good article. I to have looked at this issue and cook a lot at home. I came across a promotional event at Costco a few months ago serendipitously and bought a new hybrid cookware called Hex-Clad. It’s a revolutionary non toxic non stick material. It’s pricey but a high quality product and after using it for a few months I
Really love it. Just an FYI.Reply
Thank you!
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Hexclad contains PTFE, and because of the stainless lattice overlay, it’s very hard to tell when it’s worn. But when it is, you should assume that it has all the dangers that other PTFE (aka Teflon) pans have.
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Hi,
I am trying to find the safest toaster oven but find all have interior coating of PTFE without PFOA or zinc coated. They claim non toxic at the temps the oven goes to. Can you speak to this?
Thanks,
BrettReply
This can be challenging to find, but generally, avoid toaster oven without non-stick coating. Opt for stainless steel. Black & Decker and Rosewell are two examples that come to mind that make toaster/convection toasters that are stainless steel.
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I don’t think total secured cookware exists yet. Anyway, you didn’t mention anything about the electric cooker. I heard those electric cooker discharge rays that may harm the health. What do you think about it?
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To our knowledge, there isn’t any established data to suggest that these types of cookers emit significant amounts of electromagnetic discharge to cause health concerns.
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I have always used Aluminum cookware. because it’s safe and most of the health advisors suggest to using it.
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Hello how about the Ballrini forged aluminum pots and pans … Are they safe or do they leak?
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Hi there. We’re not sure about this brand in particular. It may be best to reach out to them and ask what the non-stick coating component of the pan is made of. We do want to avoid PTFE, a type of PFC similar to Teflon and other harmful materials described in the article above. Let us know what you find out!
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Hi,
Is non-stick Greenpan really safe for healthy cooking? If so, then why professional chefs aren’t using any kind of non-stick cookware?Reply
Hi Dr. Fitzgerald – this is a great article! I usually use cast iron but use stainless steel for acidic foods, but then I saw this study “Stainless Steel Leaches Nickel and Chromium into Foods During Cooking” in the J Agric Food Chem (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4284091/). Should I be concerned and buy nickel-free stainless steel cookware like HOMI CHEF now, especially for acidic foods? Greatly appreciate your thoughts on the safest cookware for acidic foods.
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Hello Dr. Fitzgerald,
I was hoping you might shed some light on these brands, and whether or not they are safe for individuals with both varying autoimmune, pancreatitis, hormonal/pituitary issues:
There is a “D3” and a “D5” which would be a good, safe investment?
You have also spoken highly of Le Creuset, in your opinion which would be a better option/good/safe/ investment-
The enamled cast iron OR the brands stainless steel?https://www.lecreuset.com/explore-materials.html
Also, there is another brand on the market
https://www.carawayhome.com/pages/our-materials
Is this something you would recommend, again safe, healthy option/investment piece?
Thank you for your time, this post is very much appreciated!
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Thank you for sharing. Your share is very useful. I total agree with you. But in my opinion, any material will reduce their quality after a long time using so I think we should change our kitchen tools after a few months or a few years.
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Wow, I’m lucky that I got your site and get information from your article! We may see that there are so many of cookware have, with different styles. But besides the safest cookware, we must need the best cookware for glass top stoves! So you can get help from the link.
And thanks for your article!
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Hi! I am wondering about an ALL CLAD toaster not a toaster oven but just a toaster. I can not find anything about the inside. I know the outside is stainless steel. Does anyone know? Thank you!!
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Thank you for this article! So helpful. What do you think of Scanpan? I bought one of these expensive pans after reading an article about their safety. Can you please comment? Thanks so much!
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These are certainly an intriguing option, environmentally-friendly and free of PFOA (carcinogenic material). We’d love to see more info about safety of stratanium material in comparison to the more common materials.
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Great article. This article is full of information & knowledge. Many thanks to the author for sharing this informative and helpful article with us.
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I have old la cruset cookware
My large pot was burned on the bottom and exposes several places that show the cast iron. Is that a health risk?Reply
