Most types of cookware are toxic in some way. Practically anything with a coating is dangerous because that coating can chip away, exposing food to non-food-safe parts underneath. There aren't perfect options for safe cookware on the market currently, so it's best to look at the pros and cons of each kind.
Non-stick cookware, like Teflon, may be convenient, but it's coated with toxins that leach, or transfer, right into your food. This is of particular concern considering that this provides a direct route into your body. Many non-stick coatings contain PFAS, which are highly toxic substances linked to a wide variety of harmful effects, like cancer and endocrine disruption. Non-stick cookware often also releases toxic gases when heated. Non-stick cookware is one of the most dangerous kinds, so it should definitely be avoided.
Ceramic-coated cookware brands often don't disclose their full ingredient lists, which means we cannot guarantee the products' safety. Studies have found that ceramic coatings can leach nano particles, including nano titanium dioxide, which can easily travel to many different body parts and do damage. Nano titanium dioxide has been found to damage DNA, and there is some evidence suggesting that it can harm the immune system and intestine and lead to cancer. Colored coatings can be contaminated with lead and cadmium, which has been linked to kidney toxicity and disease and bone demineralization. Because of this potential contamination, it's best to avoid colored cookware. Pure ceramic cookware, which is rarer, can also have toxic ingredients and nano coatings.
Cast iron can be a good choice for cookware material. However, iron can leach from it, and while it is tolerated and healthy at some levels, in too high levels, it can be harmful, leading to cancers including colorectal and colon cancers, liver cancer, breast cancer, and possibly lung cancer. Carbon steel has more iron than cast iron, so of the two, cast iron risks less iron overexposure. Cast iron cookware usually has no lead or cadmium, as long as the piece isn't coated. Enameled cast iron is different and should be avoided if possible. Enameled cast iron coatings can contain cadmium and lead, which are carcinogenic and neurotoxic. Lead can also lead to kidney damage, anemia, miscarriage and stillbirth, and infertility, and it can pass to fetuses, leading to a variety of issues including nervous system damage. Overall, uncoated cast iron can be a safer cookware choice.
Stainless steel is another better option. It can leach nickel, iron, and chromium. Cooking food longer and using more acidic food can increase leaching. For some people, nickel may not be as big of a risk, but if you have a nickel sensitivity this can be a concern, as it may lead to skin irritation. Pregnant people may want to be more careful as there is a potential link between nickel exposure and preterm low birth weight. Chromium can be tolerated at some levels, but too much of it can sometimes cause miscarriages, low birth weight, and bone and reproductive system developmental issues. When choosing stainless steel cookware, look for 304-grade (18/8 or 18/10) and third-party tested ones that pass California's Prop 65. 18/8 or 18/10 means it has 18% chromium and 8% or 10% nickel, respectively. Passing Prop 65 means that it doesn't leach heavy metals. If you're sensitive to nickel, choose a 403-grade one because they have no nickel, but they can also more easily leach aluminum, so 304 is better if you have no nickel sensitivity. Chromium is always needed to prevent rusting and make the metal sturdy and heat resistant. 316-grade stainless steel can contain molybdenum, which has the potential for reproductive and respiratory issues, and the 200 series of stainless steel can more easily leach aluminum, so it's best to avoid them. Additionally, it’s best to get stainless steel with multiple layers (plys), 3 or 5, to strengthen the surface and prevent leaching from the layers underneath. 7-layer stainless steel can contain nano titanium dioxide, however, so try to avoid that. The aluminum or copper core in stainless steel cookware makes the cookware more durable, but it can be dangerous if the core is exposed to food, so make sure your cookware stays in good condition.
Copper pans can leach copper, and aluminum, ceramic, alum, enameled cast iron, and stainless steel cookware can leach aluminum, which is a neurotoxin that can impair growth and development and lead to dementia, Alzheimer's, and other issues. Make sure not to choose cookware of pure copper or aluminum because of these reasons. Instead, make sure there is a coating made of a safer material.
It's best to diversify the types of cookware you use to reduce heavy exposure to any one metal. Make sure to gently clean all kinds of cookware, to avoid scratching. If your cookware is damaged, it's best to replace it to avoid additional leaching or exposure to unsafe parts of the cookware. Choose high-quality cookware that has been third-party tested to ensure that the material is not contaminated.
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