Understanding What is the Healthiest Thing to Cook Food In

October 4, 2025 •

3 min read

A recent study found that even a single scratch on traditional non-stick pans can release thousands of microscopic plastic particles into your food. These revelations underscore that what you cook with is as important as the ingredients, prompting many home cooks to ask: What is the healthiest thing to cook food in?

Quick Summary

Examine the safest and most durable cookware materials, like stainless steel, cast iron, and pure ceramic. This guide also compares healthy cooking oils based on their smoke points and nutritional profiles, offering expert insight for better meal preparation.

Key Points

Choose Non-Toxic Cookware: Opt for high-grade stainless steel, seasoned cast iron, or modern PFAS-free ceramic-coated pans for safe, non-leaching cooking surfaces.
Match Oil to Temperature: Use high-smoke-point oils like avocado or refined olive oil for high-heat cooking, and save extra-virgin olive oil for low-heat sautéing, dressings, and finishing.
Avoid Damaged Non-Stick: Inspect and replace any traditional non-stick pans with scratched or chipped coatings to prevent microplastic particles from contaminating your food.
Explore Oil-Free Methods: Incorporate steaming, boiling, and sautéing with broth or water to cook food healthily without relying on added fats.
Be Mindful of Omega-6 Fats: While not strictly unhealthy, limit oils high in omega-6 fatty acids, such as common vegetable oils, to maintain a better fatty acid balance.
Limit Saturated and Trans Fats: Reduce or eliminate cooking with animal fats, coconut oil, and industrial trans fats like shortening, which are high in saturated fat.

The quest for a healthier diet often begins with the ingredients we choose, but it shouldn't end there. The cooking vessels and fats used in our kitchens play a critical role in the nutritional quality and safety of our meals. From potential chemical leaching to the stability of cooking oils, understanding the options is key to making informed choices.

The Healthiest Cookware Materials

Choosing the right pots and pans can make a significant difference. The best materials are those that are non-reactive, durable, and don't leach harmful substances into your food.

Stainless Steel Cookware

High-quality stainless steel (18/10 grade) is a durable and non-reactive option. It's resistant to corrosion and doesn't leach chemicals into food, even with acidic ingredients. Pieces with an aluminum or copper core offer even heat distribution.

Cast Iron and Carbon Steel

These materials, primarily made of iron and carbon, are known for their longevity and ability to develop a natural non-stick surface through seasoning. Cast iron excels at heat retention, making it good for searing, frying, and baking. Cooking in cast iron can also add small amounts of iron to food. Carbon steel is a lighter alternative.

Ceramic and Enamel-Coated Cookware

For a non-stick option without older chemicals, modern ceramic coatings are a safer choice, free from PTFE, PFOA, PFAS, lead, and cadmium. Enamel-coated cast iron provides the benefits of cast iron with a non-reactive surface. Ceramic coatings may degrade over time and are susceptible to damage.

Selecting the Healthiest Cooking Fats

The fat used for cooking impacts meal health. Heating oil past its smoke point creates harmful compounds.

Fats for High-Heat Cooking

Use oils with high smoke points for high temperatures.

Avocado Oil: Excellent for high heat (up to 520°F/271°C) and rich in monounsaturated fats and antioxidants.
Refined Olive Oil: Suitable for pan-frying with a smoke point up to 465°F (240°C).
Ghee: Has a high smoke point of 450°F (232°C) and works well for high-temperature cooking.

Fats for Low-Heat Cooking and Finishing

These oils are best for flavor or nutrients when not exposed to high heat.

Extra-Virgin Olive Oil: Ideal for dressings and low-to-medium heat sautéing, high in antioxidants and heart-healthy fats.
Flaxseed and Walnut Oil: Rich in omega-3s, but with low smoke points, best for finishing dishes.

Fats to Limit or Avoid

Some fats should be used sparingly or avoided.

Industrial Trans Fats: Increase bad cholesterol and risk of heart disease.
Excess Saturated Fats: Limit saturated fats, found in large amounts in coconut oil; choose unsaturated oils instead.
Oils High in Omega-6s: While needed, too many omega-6s (like in soybean or corn oil) can promote inflammation.

Minimizing Oil and Toxins in Your Cooking

Cooking methods also contribute to meal health.

Oil-Free Cooking Methods

Steaming and Boiling: Cook vegetables to preserve nutrients without added fat.
Sautéing in Liquid: Use water, broth, or wine instead of oil for sautéing.
Air-Frying: A low-oil alternative to deep frying, using circulating hot air.
Roasting or Baking: Use parchment paper or a light oil spray to minimize added fat.

Avoiding Harmful Cookware

Discard Damaged Non-Stick Pans: Scratched traditional non-stick pans can release microplastic particles.
Avoid Uncoated Aluminum: Can leach into food; choose anodized aluminum or other safer options.
Don't Overheat Non-Stick Cookware: High temperatures can release toxic fumes from traditional non-stick coatings.

Cookware and Oil Comparison Table


Feature	Stainless Steel	Cast Iron	Ceramic/Enamel	Avocado Oil	Extra-Virgin Olive Oil
Toxicity Risk	Low (non-reactive)	Low (natural surface)	Low (PFAS-free options)	Low (stable at high temps)	Low (stable at low temps)
High-Heat Use	Excellent	Excellent	Good (check manufacturer limits)	Excellent (high smoke point)	Avoid (low smoke point)
Non-Stick Ability	Requires fat/technique	Excellent (when seasoned)	Good (can degrade over time)	Not applicable	Not applicable
Maintenance	Low (dishwasher safe)	High (seasoning needed)	Medium (handle with care)	Not applicable	Not applicable
Durability	High	High (lifetime)	Medium (coating can chip)	Not applicable	Not applicable

Conclusion

Achieving the healthiest cooking involves both selecting appropriate equipment and using sound techniques. Stainless steel, well-seasoned cast iron, and modern ceramic-coated pans are good choices for non-toxic and durable cookware. Matching cooking fats to their smoke points is essential for preserving their health benefits and avoiding harmful compounds. A comprehensive approach considering cookware and oil choices results in healthier and safer meals. For additional healthy eating advice, consult organizations like the American Heart Association.

Frequently Asked Questions

High-quality stainless steel (18/10 grade) is considered one of the safest materials for everyday cooking. It is durable, non-reactive, and does not leach chemicals into your food.

Modern non-stick cookware with a ceramic or PTFE-based coating is generally considered safe if used correctly. However, older or scratched PTFE (Teflon) coatings can release harmful particles, so it is safer to choose newer, PFAS-free ceramic versions or discard any damaged non-stick pans.

For high-heat cooking, avocado oil is a top choice due to its high smoke point of up to 520°F (271°C). Refined olive oil and ghee are also good options for their stability at high temperatures.

Extra-virgin olive oil is best used for low-to-medium heat cooking or for dressings. Its lower smoke point means it will break down and potentially lose nutritional value at the high temperatures required for frying.

Cookware with scratched non-stick coatings, non-anodized aluminum that can leach into acidic foods, and older copper pans lined with toxic materials should all be avoided.

Oil-free cooking can be achieved by steaming or boiling vegetables, sautéing with a liquid like vegetable broth or water, and using an air fryer. For baking, line trays with parchment paper instead of greasing them.

Coconut oil is high in saturated fat and research on its health effects is conflicting. While it's fine in moderation, many health experts recommend choosing unsaturated vegetable oils like olive or canola oil for daily cooking.