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Is Cast Iron Safe?
Anyone who has used a well seasoned cast iron pan knows how wonderful they are for cooking, especially for braising and for stews. And knowing how toxic it can be to cook with most non-stick pans, cast iron again looks like a good choice. Article after article touts the added benefit of increased iron in your foods. But, are cast iron pans as safe as they have been made out to be, and are they really a good way to increase our iron intake?
Organic vs Inorganic Iron
To answer these questions we must first understand the different forms of iron and how our body utilizes them. Iron, like all minerals, has two forms – organic and inorganic. Both forms of iron have the same chemical composition (Fe) but how they are utilized by our bodies are not at all the same. Iron which is found in the soil is inorganic. Plants are very efficient at transforming this inorganic iron into organic iron, a form which our bodies can more easily use. The meat from animals which eat these plants contains organic iron, and is even better utilized by humans than plant sources.
It’s Proven that Cast Iron Increases Iron in Food, But Can We Absorb It?
In 1986, a test was conducted where foods were cooked both in cast iron and non-iron pots. 90% of the foods cooked in the cast iron had significantly more iron in them (up to 20%) when analyzed than did foods cooked in the non-iron cooking utensils. Foods high in acid contained the most iron when cooked in the cast iron. Most articles that promote the use of cast iron proclaim this increase in iron in the food as a benefit. What the study did not address was whether the iron was able to be absorbed into the blood stream in a functional way.
Problems With Inorganic Iron
When inorganic iron is ingested the best case scenario is that it will be eliminated in the stool. This is why inorganic iron supplements turn the stool dark and often cause constipation. Our bodies cannot easily break down this form of iron because it is a metal. Organic iron, on the other hand, does not darken the stool and can actually loosen the stool when ingested in some high iron foods such as raisins and prunes.
Any inorganic iron that is not assimilated or eliminated will remain unused in the body’s tissues. These deposits can lead to disease such as kidney or gall stones, arthritis or hardening of the arteries. While studies show that inorganic iron can be absorbed into the blood stream, this process is not without side effects and cautions. It is extremely important that the stomach contain acid to dissolve the iron. Iron supplements may interfere with other medications and many foods inhibit the absorption of the iron. The supplements are toxic to children and extreme care must be taken to keep them away from little ones. Gastrointestinal side effects are common and can cause irritation and make colitis or Crohn’s disease worse. Excess iron from supplementation can even cause organ damage. Remember, the form of iron in these supplements is inorganic, the same form of iron found in cast iron pots and pans.
But I Love My Cast Iron
I have been a huge fan of cast iron for years. We were given old pans years ago and they are so well seasoned that nothing sticks and clean up is a breeze. I also enjoy cooking in our cast iron Dutch oven outdoors at our cottage. I have been wondering, for too long, if this is really a good form of iron for our body and if using the pans as much as I do is a good idea. So I have finally been researching and have asked my nutritionist about it. She says that “inorganic minerals displace organic minerals at receptor sites and must be detoxed before being replaced with organic minerals”. Yes, I’m groaning. Asking me to give up my cast iron is like asking me to quit coffee. (Yes, my nutritionist thinks I should do that, too. She otherwise heartily approves of my food choices).
So, what will I do? Will I totally give up cooking in cast iron? The 1986 study I mentioned earlier had one bit of good news. Foods cooked in well seasoned cast iron increased in iron at a much lesser amount than those cooked in cast iron that was not well seasoned. Phew! So, I will use these pots less. I’ll still use our Dutch oven at the cottage once or twice a year. And I’ll stop using cast iron if the food has tomatoes in it, or anything else acidic since the highest amount of iron was found in acidic foods. I’ll wean myself. Baby steps, right?
I do have stainless pots and pans and I’ll be researching what else I can use. I like the idea of enameled cast iron. What kind of pots and pans do you use?
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Sources:
http://whatscookingamerica.net/Information/IronCastIron.htm http://www.ncbi.nlm.nih.gov/pubmed/3722654 http://www.rawfoodexplained.com/minerals/organic-and-inorganic-minerals.html http://www.marysherbs.com/Miscellaneous/organicP.htm http://jn.nutrition.org/content/120/2/141.full.pdf
http://www.rodale.com/nonstick-cooking http://www.eatingwell.com/blogs/healthy_cooking_blog/3_health_reasons_to_cook_with_cast_iron
http://www.healingnaturallybybee.com/articles/mn23.php http://jn.nutrition.org/content/130/2/462S.full http://www.irondisorders.org/supplements
http://www.webmd.com/vitamins-supplements/ingredientmono-912-IRON.aspx?activeIngredientId=912&activeIngredientName=IRON
http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
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Bummer. We just started using cast iron again, thinking we were doing a good thing. Thanks for posting this. Guess I’ll be shopping around too!
Great information! It is such a challenge trying to figure out the right way to go, every bit of information helps.
How many read Susan’s sources, critically? Who read Susan’s article – critically? Put the brakes on the shopping! Susan’s article is not ‘wrong’, but it IS wrong to believe the message is cast iron cookware is ‘bad’ for you! SS cookware can release Nickel (VERY small amounts associated w/vigorous action of metal utensils) which is FAR more toxix. Aluminum…greater dosage than nickel from SS…& FAR more toxix than iron. Well-seasoned cast iron is safe, releasing SMALL amts of Fe in non-acidic foods. The bad effects of excessive iron (Sec. 4) is associated with studies of persons taking supplements (pills containing inadisavbly high dosages of inorganic iron)! For Fe to block receptor sites (Sec. 5, para. 1, Line 6) says inorganic iron WAS absorbed. Fe cannot be ‘detoxed’, it is removed, over time, by metabolic processes (fasting {read the sources}, physical activity, pure water). Ceramic cookware can be toxic, beware the bright flashy colors of ALL cookwares. Lead (as in the INORGANIC metal) in glazes/paints/colorations enhances color transmission – why toys & charms from China are so often targeted by the consumer safety regulators.
Sorry: toxix s/b toxic – dang spellchecker
). One of Susan’s source articles state that even when not metabolized, high (er) amounts of Fe in the bloodstream (in blood is not same as metabolized)
has can have an ‘energizing’ effect. ?? who knew?I have been wondering about Stainless Steel because most of them have aluminum in between two layers of stainless steel. I know aluminum isn’t good for your health, so I have been wondering if the aluminum gets out at all during cooking. Anyway, thanks for the article about cast iron. Definitely a bummer. I agree with the baby steps.
My understanding is that the pots are safe since the aluminum is sealed in between the two layers.
Most stainless steel is not really safe either apparently. It releases nickel which can build up and cause toxicity, with hard to diagnose symptoms.
I’ve been switching to ceramic coated pots and pans. I have cast iron and stainless steel pots and pans coated with ceramic. They’re practically non-stick, too.
Yes, yes. That’s what I need to look into. I said enameled in the post, but I think ceramic is what I should have said.
Very interesting!
I had a feeling about cast iron dangers, but thanks for doing the research
We use Cutco Cookware (same makers as the amazing cutlery)… They are stainless steel with and aluminum core… so they are surface-safe and heat evenly.
They are also “waterless” cookware so we preserve a lot of nutrients by not having to boil fruits/vegetables to death. I love them!
Thanks for this post!
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thank you so much for this article!
This was a very informative post! Thank you. Since we take vitamins made from whole foods sources for maximum bioavailability, this makes a lot of sense to me. We currently use stainless steel and I have one small pot that is enamel coated SS. Love them both!
We largely use SS here, too (the multilayered “waterless” stuff that has an aluminum core). I have a cast iron skillet that I use when it needs to be “bakeable” – like if I’m making cornbread or something that needs to go into the oven. Those sorts of things are generally the only times I use it. (It’s HEAVY, and I’m tiny, so health issues aside, I prefer not to use it!) Oh, and glass – we use glass for baking. (It’s not as good for on the stove, because some vitamins are lost through access to the light during cooking that are better-retained if they aren’t exposed to the light. ‘Though it’s still better than aluminum or something.)
I’d love a ceramic coated electric skillet, but they don’t seem to be making those yet.
I’m in the process of switching out all my cookware to really good, hopefully safe ones. I have one All-Clad SS flat bottomed wok that I absolutely adore, one blue steel omelet pan that’s wonderful too, but i wrecked the coating and it need reseaaoning, a couple anodized aluminum, they stick more than SS.
I don’t care for the nanotech ceramic “green” nonstick at all, besides its safety is not completely proven. At first food slides around in a really bizarre way as if the pan is actually repelling the food, you can’t really get a good sear, the coating is quite fragile and now food sticks like crazy in the center of the pan where the flame hits. It’s like nothing I’ve ever cooked with, and not in a good way.
Next on my list is an enameled pot like le Cruset, not the Chinese-made ones which im scared are lead-contaminated and possibly worse. And I have my eye out for good deals on more All-Clad. I was also wanting a cast iron skillet, but unless I can get my hands on a really well-seasoned old one, I’ll probably pass. I’m just not that patient.
Thanks for giving me something to think about.
Sorry, don’t buy into to this. Study after study has shown that people who use cast iron have much higher red blood cell counts than people who don’t – and are generally healthier. Cast iron has been used for years and years. I am leary of the new cast iron as I don’t know what else they may use in the processing, but my cast iron skillets are from around 1900. You are overthinking and looking for issues that aren’t there. I would have to see your nutritionist’s credentials before I could even comment on her opinion. Traditional nutritionists and traditional nutritional therapy is not something a put a lot of stock in.
Can you site the studies for me, Lisa? Especially the studies that show that people who use cast iron are healthier. I love my cast iron and would be happy to be wrong.
I so agree with you.
I agree with you. I have quite a collection of cast iron pans that I use on a daily basis. Most of which are from the early 1900′s. I have four dutch ovens, well seasoned and newer, for use at our cabin. I have always known not to cook anything acidic in them. I do have a set of stainless steel that is used when I need a stockpot or need to cook something acidic. No one in my family has an issue with dark stools, etc. I would trust my cast iron over anything else.
My grandparents lived into their 90′s, on their own until the very last 3 or 4 months of their lives…eating fried foods cooking in cast iron, using lard.
And your cited sources don’t site THEIR sources in many cases…and the owner of rawfoodsexplained.com clearly states that much of what he he citing comes from a guy that made stuff up. (http://www.rawfoodexplained.com/about.html)
Not saying this isn’t possible, just that using sources that either don’t cite their sources, or those that clearly state their sources to be wrong on multiple points, tends to make the overall story less believable.
I’ll continue to cook in my cast iron. Anyone that has any Griswold or Wagner cast iron that doesn’t want to get “poisoned”, I’ll buy them from you, cheap, since they are “tainted”.
I really like using my cast iron as well. Interesting info… Thanks for sharing!
Wow I did not know that I love my cast iron. You have given me a lot to think about and choices to make. Thank you. B
This is great information to have!
Very informative post ~ well researched ~ (A Creative Harbor) ^_^
Fascinating post! I use cast iron. It seems it’s time to look into stainless!
Love my cast iron and my enameled cookwear but not so much the teflon covered. moderation in everything.
visiting via Rural Thursday blog hop…
This is one of those things that I am tucking away in the back of my mind for now. I am not convinced that my SS pans are the best option and I can’t afford to buy ceramic. So I am sticking with my cast iron for now. But this does give me something to think about. Thanks for bringing this up!
Be diligent in keeping it them well seasoned!
This I do already.
I am featuring this post on FF this week. It’s thought-provoking for sure!
Thanks, Jen!!!
I don’t know if it is because I am from Canada but I have always known that the iron from cast iron pots was not absorbed by the body and to never cook acidic food in cast iron. However I did not know that the iron could accumulate in the body and cause problems.
I have been chronically anemic and had to take an iron supplement all of my life, especially around my cycle and if pregnant. My symptoms included dizziness and overall weakness. I started using cast iron about 10 years ago and ever since then I have not needed an iron supplement. I know for a fact that my body is able to assimilate the iron. I am not constipated nor do I have black stools. I started using cast iron because I was tired of replacing my pans every 6 months and I had heard that the non stick coating that cracks and peels was toxic. I was very surprised to feel the difference and realize that I no longer needed to take supplements.
Very encouraging! Thanks for sharing your story. It does make me wonder, though, about people who don’t need iron, or who already have too much iron. I’ve had tests that showed too much iron and I’ve never taken an iron supplement. Could it be the cast iron?
Were you ever tested for hemochromatosis? This is a hereditary disease that causes your body to hold onto iron.
http://www.mayoclinic.com/health/hemochromatosis/DS00455
No, I haven’t, Elizabeth.
I use cast iron numerous times a week and have never had a problem either.
If I had black stools my first concern would be more about blood than iron.
And teflon, yes, is toxic. They have found it in peoples bloodstreams where the coating starts flaking away as it always does and gets ingested along with your food. Not to mention the problem with the toxins released if its ever overheated.
I’ll stick with cast iron.
This issue has never even crossed my mind until now! Thank you so much for bringing it to our attention! I have one cast iron pan that I use daily, but I think I will start saving up for a ceramic coated pan (or ask for it for Christmas!). Great article!
Interesting article. I use stainless steel pots, not iron (asides from the cost I find them unwieldy due to the weight), and recently bought some ceramic-coated bakeware (bread-pan, cake tin and muffin tray). I’ve been really encouraged by the results: the food cooks well and comes away easily; something I’ve had difficulties with with other types of bakeware. I also use glass or ceramic a lot in the oven, and have found they work fine.
I work in a store that sells pots and pans and always wish I was more informed. I only use SS and wanted to use cast iron more. Never buy the cheap cast iron that we sell from china. I would think an old seasoned piece to be safest. I can’t lift the weight daily anyway either. Is there a list of the SS that has nickel because I use 2 different sets at home?
I’m not aware of that info, Lynette. This link may be helpful: http://www.nickelinstitute.org/en/HealthScienceEnvironmentalScienceAndSafeUse/ProductUseAdvisoryNotes/~/media/Files/HealthEnvironmentSafeUse/AdvisoryNotes/EN/AdvisoryNotesCookwareA409rev.ashx
Flea Markets and rummage sales are the best place to buy well seasoned cast iron. We use them every day. Look for Griswold or Wagner. I agree, we don’t use them for acidic foods. Our nutritionist highly recommends them over Aluminum of Stainless.
Id cook my food on the hood of my car before ever using aluminum again.
I over boiled water some years back in an aluminum pot and it ended up with this really funky gray ‘foam’ all over the top with something floating in the foam surface.
Never again.
I don’t buy any study that diminishes the techniques and practices that were in use for centuries as inherently unhealthy methods. Sounds almost like we’re being nudged into other direction, for what purpose I can’t imagine nor for what benefit to the studier can I ascertain. I do NOT dispute the blog or blogger, my only beef would be that the blogger took this questionable study and acted upon it.
I think your nutritionist may be pushing the envelope on the organic/inorganic fears. You say in yourself in the article that “Both forms of iron have the same chemical composition (Fe)” which means they are the same thing or, there is no difference between them. I for one will keep my cast iron and anyone that wants to stop using theirs feel free to send it my way
-mike
Having the same formula, Fe, does not mean that that all forms are equally bioavailable. Let’s use copper as an example. Copper from liver is available to our bodies. Scraping an old copper penny and ingesting it is not. But both are copper.
Tell Lynnette if it’s Stainless Steel it has Nickel in it…
I am not too fond of using S/S because of the nickel content !!!
Greetings. thank you for interesting post.
But my concern is that it giving out some information as if there is really a great risk in using cast iron but you are not really offering any distress or harm that has resulted from using cast iron.
your nutritionist may be telling you ONE fact amidst a flux of complicated mechanism that do not follow a simple outcome: if i use cast iron pans, there will be inorganic iron excess in my system leading to such and such.
My Dr. she is a master chinese acupunturist, herbalist,and nutritionist (as well as MD) recommends cast iron pans as a safe tool for cooking.
I think there may be some cases were people are very sensitive and may have problems but this is probably an exception and not the rule.
See a contradictory article below
http://www.ehow.com/about_5292375_iron-castiron-pans-absorbed-body.html
Just one more reason I stopped paying attention to every ‘warning’ on the web.
I had a rabbitry for years and never had a single rabbit die of fear. But I read an ignorant article by some nut who said that if a rabbit gets ‘startled’ they can snap their own spine so be very careful about walking up on them too quick.
Yawn.
If that were the case rabbits in the wild would be dropping dead the second a bird of prey, or a dog, or cat, or whatever….even came up on them and ‘startled’ them.
Ive read data from both sides of the issue on cast iron and while its all interesting to read, the FACT is that people have been using cast iron for centuries to cook in and living to ripe old ages doing so.
I’ll keep using my cast iron that I bought to replace toxic teflon when I need a non stick surface.
The fact is we arent cooking on the surface of the iron anyway. If the pan is seasoned correctly you are cooking on a coating of carmelized fat.
I know this for a fact because I can take a cast iron pan that is not blackened by carbon at all, give it ONE coat of carmelized lard so that the fat hardens on the surface..and then watch eggs and rice slide around in it like an ice skater.
People think that its the blackened carbon that makes cast iron non stick, and while it ‘helps’ it isnt the biggest reason for the non stick surface….its the hardened fat on the surface that makes it non stick.
I pretty much only use my cast iron to replace the poisonous teflon pans I used for years.
Frankly Id rather have a little extra non absorbing iron in my system than the toxic byproducts of cooking with overheated teflon any day of the year.
What I dont do with Cast iron is cook anything liquid. Not because of fear of a little iron, but because it stripped down all that seasoning Ive put time and energy into creating.
Ive no intention of ever giving up cast iron because there are a LOT of people who have been using them for every meal for a very long time who have lived far longer than I have any hopes of living.
You can ship all your cast iron to me.