Cast iron skillets have been around since you were a child. You may remember them from your grandmother’s house or seen it passed down from generation to generation. Well, as it turns out, this old-school skillet is actually a great tool for health.
The Environmental Working Group (EWG) released a study on non-stick cookware (Teflon). Results showed that the cookware reached temperatures that produced toxic particles and fumes potentially dangerous to human health long before manufacturer DuPont had previously admitted.
According to the study results, in two to five minutes on a conventional stovetop, Teflon cookware was found to exceed temperatures at which coating breaks apart and emits toxic particles and gases linked to pet bird deaths and potential human illnesses.
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The journal Environmental Health Perspectives published an article discussing the potential health effects of both perfluorooctanyl sulfonate (PFOS) or “Scotchguard,” and perfluoroctanoic acid (PFOA) or “Teflon.” They noted the following about PFOA:
Most cast iron cookware is made by melting a combination of iron ore and steel at super-high temperatures (we’re talking in the realm of 2,500-3,000 degrees Fahrenheit!). The metals are bonded together and shaped with molds, then typically sandblasted to remove any impurities. These pans are prized because iron is an incredibly dense material — more so than aluminum or copper, for example — and as a result, have great heat-retention qualities.
With that said, here’s 5 healthy reasons why you should use a cast-iron skillet:
While it’s well accepted that cast iron increases iron content of food, few sources actually quantify the change, which always made me question if that was an old wives’ tale. In a little known study from 1965, researchers measured the iron content of 7 foods cooked in cast iron or glass. Acidic foods and those cooked for longer periods of time accumulated the most iron. Tomato sauce, for example, had 87.5 mg of iron when cooked in a cast-iron pan, but a mere 3.0 mg when cooked in a glass pan (per 100g serving, which is less than ½ cup). Even non-acidic and quick cooking foods, like eggs and fried potatoes, averaged a five-fold increase in iron content when cooked in an iron skillet.
This is especially good news for African American women who may be iron deficient. Also it’s good for menstruating females or pregnant moms who have increased iron needs or, for whatever reason, don’t eat enough iron-rich foods.
A well-seasoned pan is virtually non-stick, which means you can use less oil in your recipes, cutting down on the fat where desired.To season your cast-iron skillet, cover the bottom of the pan with a thick layer of kosher salt and a half inch of cooking oil, then heat until the oil starts to smoke. Carefully pour the salt and oil into a bowl, then use a ball of paper towels to rub the inside of the pan until it is smooth. To clean cast iron, never use soap. Simply scrub your skillet with a stiff brush and hot water and dry it completely.
There’s a reason that generations before us lived longer. Not only was it the food they ate, but could it be how they cooked their food too?
There’s something to be said about people who lived well into their 90’s and the food they put in their bodies. Cast iron lasts a really long time, often passed down from one generation to the next. Old and worn pieces can be refurbished with very little scrubbing, making this a great eco-friendly option.
Some preliminary research shows that centarians (people who live to be 100 years old or more) usually eat the same things, the same way, over and over again. They rarely try new dishes or new cooking methods. This research can lend itself to the argument that cast-iron skillets, being so durable, can be one part of the puzzle to living a healthier and longer life.
Non-stick pans made with Teflon are everywhere these days, but more information is coming out about the harmful chemicals that some of those types of pans have and the long-term negative effects they have on our health. When heated to high temperatures, and especially when the pan is dry (like when you’re preheating a pan before searing meat or stir-frying), they release chemicals into the air called perfluorinated compounds (PFCs). Scratched non-stick releases even more PFCs into your food. Studies have linked certain PFCs, namely PFOA and PFOS, to numerous health problems relating to hormones, liver dysfunction, and brain health. PFCs are particularly important for mothers to avoid, as it passes through breastmilk. (Environ Sci Technol, 2006)
“PFC bioaccumulation has become an increasing public health concern as emerging evidence suggests reproductive toxicity, neurotoxicity and hepatotoxicity, and some PFCs are considered to be likely human carcinogens.” – Public Health, 2010
These chemicals not only make their way into your food, but they end up down the drain and in landfills, polluting waterways and ending up back in the food chain (like fish that live in contaminated water). Even worse, they take many years to biodegrade.
Plus, when they are “seasoned” properly, cast iron pans are naturally non-stick, just without the chemicals.
Cast iron creates an even, intense heat that makes it really flexible and effective for all sorts of cooking. That means it helps seal in juices, prevents burning, and keeps food moist and delicious.
Use them often – The more you use your cast iron, the more net intake you’ll have of iron. As a bonus, liberal use of your pans makes them better.
Don’t be afraid to cook acidic foods – We’re often told to avoid cooking high-pH foods in our cast iron pans. If you’re looking for maximum iron intake, acidic ingredients (which have a lower pH) will boost the amount of mineral transfer because of their gentle surface-stripping qualities.
Use them to cook foods already high in iron – It’s a good idea to use your skillet to sear, sauté, and roast foods that have already-high levels of iron. Animal protein, especially red meat, is an obvious choice, but there are many great vegetarian sources of iron as well. Tofu, lentils, and chickpeas all have generous amounts of iron, and can easily be added to a stir-fry.
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