Safe Cookware: What to Use and What to Avoid
Most people obsess over what they eat and never think twice about what they cook it in. That is a problem. Here is what I tell my members about cookware, and what I personally use in my own kitchen.
The Nonstick Problem
Nonstick pans make cleanup easy. I get it. But the coating that makes them nonstick is one of the most hazardous legal chemical groups ever created, and when you heat it up, it leaches directly into your food and into the air in your kitchen.
This is not fearmongering. The data is there. And once you see it, you cannot unsee it.
Nonstick coatings are made using per and polyfluorinated compounds, known as PFAS. The EPA has linked PFAS exposure to cancer, kidney damage, developmental brain damage in children, thyroid disease, hormonal disruption, fertility issues, and heart disease.
The specific compound used in most nonstick cookware is PTFE, which you probably know better as Teflon. Studies have found PTFE coating in 79% of nonstick cooking pans tested across a wide range of brands and price points. This is not a cheap-pan problem. It is an industry-wide problem.
What Happens When You Heat It
At high temperatures, nonstick coatings start to break down. When that happens, the chemicals get released into your food and into the air. The hotter the pan, the faster the breakdown.
This is why the guidance on nonstick pans is always to use low to medium heat and never let an empty pan get hot. But here is the reality: most people are not doing that. And even if you are, the coating still wears down over time.
You do not have to use high heat for it to be a problem. Nonstick coatings degrade with regular use regardless of temperature. A scratched or worn nonstick pan is actively releasing chemicals every time you cook with it.
Green Cookware Is Not the Answer
You have probably seen cookware marketed as "green," "non-toxic," or "PFOA-free." I want to be clear about what that actually means.
PFOA, one specific type of PFAS, was phased out of manufacturing by 2015. So yes, new cookware is PFOA-free. But PTFE, the nonstick coating itself, is still very much present. The industry swapped one chemical for another. This is the same playbook used when BPA was replaced with BPS in plastics, which new research shows is equally hazardous.
If a pan is nonstick, it almost certainly contains PFAS in some form. Do not let the marketing fool you.
What Is Actually Safe
The good news is that the safer options are not complicated, and most of them have been around for a very long time for a reason.
Cast Iron
This is what I reach for most. A well-seasoned cast iron pan is incredible for meats, veggies, potatoes, burgers. When it is properly cared for it rivals nonstick for eggs too. It lasts forever, it is affordable, and there is nothing in it that is going to harm you. One note: acidic foods like tomato sauce can leach iron into the food if the pan is not well seasoned.
Stainless Steel
Great for searing, stir frying, and sauteing. If you are cooking acidic foods, look for nickel-free stainless steel. You will see numbers like 18/0 on the label. The first number is chromium, the second is nickel. 18/0 means zero nickel, which is what you want.
Enameled Cast Iron
Perfect for roasting, braising, stewing, and sauces. The enamel coating protects the iron underneath and makes cleanup easier. Just avoid the newer versions marketed as "nonstick enameled cast iron" since that defeats the whole purpose.
Ceramic
A solid option when properly third-party tested. Ceramic cookware that has been verified inert gives you a relatively nonstick surface without the toxic chemical load. The key phrase is third-party tested. Do not take the manufacturer's word for it.
Brands I Actually Recommend
These are the ones I point my members to. I have no financial relationship with any of them. They are just the ones I trust.
HOMICHEF
Nickel-free stainless steel. A great option if you cook a lot of acidic foods and want to be extra careful about what you are putting in your body.
Lodge
Made in the USA. Affordable, widely available, incredibly durable. Lodge makes skillets, griddles, grill pans, and dutch ovens. This is probably where I would tell most people to start.
Proclamation
A multipurpose duo pan that handles searing, sauteing, stir frying, boiling, braising, and baking. If you want one pan that does everything, this is a strong choice.
Made In Cookware
Heavy duty construction, most pieces made in the USA with some made in France or Italy. A step up in quality and price, but built to last a lifetime.
Xtrema
Third-party tested and verified inert. If ceramic is what you are after, this is the brand I trust. Use the link for 10% off your purchase.
Le Creuset
The gold standard for enameled cast iron. One thing to note: stick to the more neutral colors and verify that the specific color you are buying has been third-party tested for lead and cadmium, since some brightly colored ceramics have had issues.
If You Still Have Nonstick Pans
I am not going to tell you to throw everything out today. But here is how to reduce the risk if you are making the transition over time.
- Never use high heat. Stick to low and medium settings.
- Always use ventilation. Turn on the hood fan or open a window.
- Use wooden utensils only. Metal scratches the coating and accelerates chemical release.
- Replace any pan that is scratched, chipped, or heavily worn. A damaged nonstick pan is releasing chemicals with every use.
- Never preheat an empty nonstick pan. The temperature spikes fast and that is when the coating breaks down quickest.
The switch to safer cookware does not have to happen all at once. Start with one good cast iron pan. Lodge makes one for under $30. That is a $30 decision that will last the rest of your life.
If you found this useful, this is exactly the kind of thing we talk about inside Siwicki Fitness. Clean eating, real training, and the information you actually need. Try a full week free.
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