Using Scratched Nonstick Pans Without Replacing Them
Long-used pans with scratched coatings may not be as safe as pans in pristine condition, and worn-out pans with scratched surfaces are more dangerous than those in good condition. The visible scratches on your favorite nonstick pan aren’t just an aesthetic issue – they’re creating microscopic pathways for harmful chemicals to leach directly into your food. Researchers found that even metal and wooden utensils cause tiny abrasions to the coating, which released PTFE particles.
These chemicals are more likely to leach into your food if the pan becomes damaged, and any scratch or dent from utensils or washing the pan can cause chemicals like PTFE and similar substances to leach into your food and be ingested directly. PFAS may also enter the body through micro and nano plastics released from scratches on a non-stick surface, with research showing millions of these particles containing PFAS could be released under normal cooking conditions.
Cooking at Dangerously High Temperatures
That moment when you crank up the heat to sear a steak perfectly might be sabotaging your health in ways you never imagined. Nonstick cookware or bakeware may produce irritating or poisonous fumes if it’s heated to high temperatures, such as an empty pan left on a burner. PTFE begins to produce toxic fumes around 162℃ (323℉), and the hotter the pan gets, the more fumes are released.
At high temperatures above 500°F/260°C, PFAS release toxic fumes that can lead to Teflon flu (aka polymer fume fever), which causes fever, chills, muscle aches, headaches, fatigue, nausea and respiratory symptoms. In 2023, America’s Poison Centers reported 267 suspected cases of Teflon flu, and there have been 156 reported suspected cases in 2024, which is an increase from recent years. These toxic fumes are strong enough to kill pet birds.
Ignoring the Hidden Lead Problem in Aluminum Cookware
Your budget-friendly aluminum pots might be harboring a shocking secret that most home cooks never consider. Recent studies found that aluminum and copper cookware were highly contaminated with lead, with aluminum containing 3.2 to 4.64 g/kg and copper cookware containing 2.90 g/kg. One pot from Vietnam released 33, 1126 and 1426 micrograms of lead per serving in successive tests.
In many developing countries, different types of contaminated metal scraps are used to make cooking utensils, and the leaching of both nutritionally essential and toxic metals during cooking results in food contamination and poses substantial health risk. Investigations revealed that scrap metal was the primary source material including waste engine parts, vehicle radiators, lead batteries, computer parts, and other materials. Even seemingly harmless aluminum foil can be problematic when used for cooking.
Cooking Acidic Foods in Reactive Cookware
That delicious tomato sauce simmering in your aluminum pan is actually creating a chemical reaction that’s contaminating your meal. Aluminum reacts with acidic food, causing the metal to leach into the food and thereby make its way into the body. A study in the Journal of Food Protection found that aluminum leaching increased significantly when cooking acidic foods, with tomato sauce showing aluminum levels up to 3-6 mg per serving — well above what you’d normally consume.
Acidic food was found to cause more metals to leach during cooking. Steel cookware is also attacked by organic acids, especially at cooking temperatures, causing Fe, Cr, and Ni to discharge from the material into the food. The significant differences between marinated and not marinated food samples confirm that aluminum dissolution is dependent on pH, and aluminum ions in food react with organic acids.
Using Metal Utensils on Nonstick Surfaces
Every time you flip that pancake with a metal spatula on your nonstick pan, you’re essentially creating microscopic wounds that release toxic particles into your breakfast. Using wooden cooking utensils prevents scratching the coating, as scratches can promote the release of PFAS. Scratches can occur when using sharp or metal utensils with nonstick pans.
You should avoid using damaged or scratched nonstick pans, and prevent scratches by refraining from using sharp utensils, including metal ones, on nonstick surfaces, and avoid leaving nonstick pans in the sink under other dishes that could cause damage. Ceramic-coated cookware must be treated properly, using only wood and silicone utensils to avoid scratches. The damage might seem insignificant, but these tiny scratches create permanent channels for chemical migration.
Using Cast Iron Cookware for Every Single Meal
While cast iron has earned its reputation as a healthy cookware choice, using it for every single meal might actually be giving you more iron than your body can handle. In modern cultures, most of us get plenty of iron, and there’s a point at which ingesting too much can be problematic, so it’s wise to switch between cast iron pans and pans made of other materials throughout the week. For long simmering recipes, avoid acidic ingredients as they may strip seasoning, and when in contact with acidic foods, trace amounts of iron may leach into food, which may not be healthy for individuals susceptible to iron overload.
If you want to be extra cautious, you could avoid cast iron for recipes with long cooking duration or acidic foods, as this will cause increased iron leaching. While iron deficiency was historically common, the opposite problem now affects many people in developed countries. Balance is key – cast iron can be part of a healthy cooking rotation, but it shouldn’t be your only cookware choice.
