Healthy Cookware:

Since I was never too much of a kitchen cooking person, I did not pay attention to cookware. But it was a big part of our discussion at Mary's Place. So here is some good information about cookware. PS. When Madison was moving out this month, I asked her if she would like me to cook something for her before she moved out- She said "Sure- but what can you cook?"  We had a good laugh and then we went out to dinner. 

 

Healthy Cookware:

What is the Best Cookware?

Using healthy cookware is almost as important as the quality of the food you put in it. What's the point of spending money on high-quality organic produce if your pots and pans are leaching dangerous chemicals into your food?

The best cookware is that which will keep you safe from contamination from dangerous metals and toxic gases that a lot of standard cookware contains. Good cookware is worth the money you spend for it.

The first thing to replace is any aluminum cookware. I remember my grandmother (and even my mother) using aluminum pots, pans, pie plates, and baking dishes all the time. They were lightweight and conducted heat well. Unfortunately they also have been found to release small amounts of the metal into the body, especially when acidic foods are cooked in them.

This can lead to all sorts of health problems, including anemia, decreased liver function, poor coordination, calcium deficiency and memory loss. It has also been associated with Alzheimer's disease, as many people who died with Alzheimer's were found to have had excessive amounts of aluminum in their brains.

Next, get rid of all your non-stick pans. Now before you protest that you'll never be able to successfully cook a fried egg again without breaking the yolk, you should be aware that non-stick pans such as Teflon release a toxic gas called PFOA (perfluorinated chemicals) when they are heated above 500°F. And when the pan is heated further to 680°F, it releases at least six more toxic gases.

PFOAs have been shown to cause a whole host of health problems, including infertility, damage to the pituitary, an increase in tumors and prostate cancer.

The best cookware to use depends to some extent on what you are cooking.

The best all-around healthy cookware in my opinion is castiron cookware. It is safe, has a non-stick surface if seasoned properly, and is relatively affordable. The best cast iron cookware can withstand high temperatures and distributes the heat evenly throughout the pan. (Lodge Pre-Seasoned Skillet)

You can buy cast iron that is pre-seasoned, though cast iron seasoning is simple enough to do yourself and will save you some money.

I have had my Lodge cast iron cookware for 20 years now, and it only gets better with time. I can fry an egg to perfection, with no broken yolks due to sticking to the pan, and it gives my pancakes a beautiful golden color.

Cast iron heats your food evenly and provides trace amounts of iron to your diet. It is heavy though, so if you have difficulty lifting heavy objects you may need to choose another form of healthy cookware.  

An excellent alternative to cast iron is carbon steel cookware, which can weigh from half to two thirds that of cast iron, but provides most of the same benefits. It also seasons very quickly. I fried eggs in my de Buyer carbon steel skillet after only about a week of use and regular seasoning and they turned out perfectly, without sticking!

Carbon steel cookware needs to be cared for in the same way as cast iron, though you can use soap on it once in a while as long as you are sure to thoroughly dry and oil it afterward. You can also use metal utensils without worrying about scratching the non-stick surface.

Though both cast iron and carbon steel are good forms of healthy cookware, they are not recommended if you are cooking with acidic foods such as tomatoes (tomato sauce for instance), lemon juice, vinegar or wine, as it can give your food a metallic taste.

Consider either enameled cast iron cookware, high-quality stainless steel cookware, or ceramic cookware.

Enameled cast iron is healthy cookware great for anything that has to go from stovetop to oven. It works well in contact with an open flame and its metal handles are oven-friendly (assuming all parts of your cookware are made of metal). And the enameled surface will ensure acidic foods will not react with it. Its drawback is that it tends to be very expensive, but if you can afford at least one or two pieces I think you will find them worth it!

The best stainless steel cookware will be high-quality 18/10 stainless steel that has a core of aluminum or copper (or both). While cooking directly on either aluminum or copper is unhealthy, having either metal sandwiched between sheets of stainless steel (or having a copper bottom) allows you to enjoy the excellent heat conductivity that aluminum and copper provide, while being able to cook your food safely. Stainless steel cookware is not non-stick, however, so they are often better for making sauces and soups, methods that use a lot of liquid.

There are a few lines of Cuisinart cookware that are healthy and easy on the budget. Just be sure to stay away from the lines of hard anodized aluminum or hard enamel non-stick cookware, as they are not necessarily stable over time and with prolonged use.

Glazed earthenware and ceramic cookware can also be excellent for baking, though find out from the manufacturer if their glaze is free of lead and cadmium. Some earthenware, particularly from Mexico and China, has been found to leach lead. A reputable manufacturer should ensure their product has been tested and found to be free from leachable heavy metals.

An investment in healthy cookware is as important to your diet as making healthy food choices. But a few pieces of the best quality cookware you can afford and it will serve you well for many years.

Pondering Pots and Pans

By Marisa Weiss, M.D.

We all have different reasons for the cookware we like — my favorite pan heats evenly and is easy to clean. It’s also made of cast iron because I don’t want to use Teflon or other non-stick pans.

What you cook in is just as important as what you’re cooking when you’re trying to eat healthy and reduce your risk of breast cancer. That’s because very small amounts of the material the pot or pan is made of can transfer into the food you’re cooking. In most cases, these small amounts aren’t harmful, but there are concerns about Teflon and other chemicals in some cookware.

Below are the pros and cons of several types of cookware. No matter which you choose, inspect it regularly for dents, scratches, or other wear. If a pot or pan is damaged, it’s a good idea to replace it.

Cast iron: Cooking with cast iron adds iron to your diet, which can be good for premenopausal women. Acidic foods with a lot of moisture, tomatoes for example, pick up the most iron from these pans. Cast iron can be used for almost any kind of baking and cooking, except deep-frying or boiling water. After it’s properly seasoned, cast iron is non-stick! The Real Simple website has good tips on seasoning, cleaning, and caring for a cast iron skillet.

Enameled cast iron: The enamel glaze on this cookware coats the iron and makes it non-reactive, so no iron transfers into food. Enameled cast iron pans also don’t need to be seasoned. Most people find it easier to clean and like the bright colors available. Still, enameled cast iron cookware is usually more expensive than pans made of other materials and the enamel can eventually chip. It’s best to avoid older enameled cast iron (even though it can hurt to pass up a deal on eBay) because it might contain lead or cadmium.

Non-stick pans: Teflon is the most well-known, but because of concerns about chemicals released during cooking, other materials are now available.

• Teflon: When Teflon pans are overheated, perfluorooctanoic acid (PFOA) is released as a gas. PFOA has been shown to cause cancer and developmental problems in lab animals. Besides non-stick pans,  PFOA is used in many other industries, including waterproof clothing and microwave popcorn bags. If you use Teflon pans, make sure they’re not scratched or dented (PFOA can be more easily released) and your kitchen is well ventilated. Most importantly, cook at medium heat or lower and never preheat an empty pan.
• Other non-stick cookware: New non-stick options are on the market, but figuring out what the pans are made of can be difficult. Some use Thermolon, a mineral coating made from silica. The manufacturer says no fumes are released, even at extremely high temperatures. According to Consumer Reports, some new non-stick pans are made with nanoparticles, which haven’t been tested for long-term safety.

Other choices include stainless steel, aluminum, anodized aluminum, copper, and layered combinations of metals.

• Stainless steel pots and pans are made from iron and other metals, such as nickel and chromium. Very small amounts of these metals can get into food, especially if the cookware is damaged. The amounts aren’t considered harmful, except for people who are allergic to nickel.
• Aluminum cookware is lightweight and inexpensive. Very small amounts of aluminum can transfer into food, but it’s not considered harmful. Because they’re so light, aluminum pans can be easier to dent.
• Anodized aluminum cookware is sealed with an electrical and chemical process, which makes it non-reactive. No aluminum transfers from the cookware to food. Anodized aluminum is also stick-resistant — not non-stick — because the metal is non-porous. Over time, the anodized layer can wear off.
• Copper pots must be lined with another metal. This protective layer prevents too much copper from transferring to food, which can be poisonous. Make sure no copper shows through the protective layer.