Perparing and Cooking Foods
There are simple rules for cooking to preserve nutrients and avoid unintentionally added chemicals.
Even though it is convenient, using a microwave oven for cooking or heating food on a regular basis is generally not a good idea. Two health concerns to be aware of are (1) non-uniform heating of foods that may contain harmful bacteria (e.g., raw meats) and (2) the leaching of chemicals from plastic containers into the food while heating. The potential contamination of food from plasticizing chemicals is widely recognized and the subject of ongoing research. However, the risks are easily avoided by using non-leaching, microwave-safe containers, such as glass, Pyrex®, CorningWare® or lead-free ceramic. A plastic container labeled “microwave-safe” only means it will not melt or crack when heated. It’s almost as fast to put leftovers or a frozen meal in a pan, add a few tablespoons of water, cover and warm for a few minutes over low heat.
Good choices for cookware and bakeware are stainless steel, cast iron, enamel- over-cast iron, and glass. The coating on most brands of non-stick cookware likely contains one or more chemicals belonging to a large class of toxic chemicals called per- and polyfluoroalkyl substances, or PFAS, that can leach into food or emit toxic fumes when heated to high temperatures. Scratched non-stick cookware may also contaminate food with loosened particles.
Plastic cutting boards contaminate the foods you are chopping or slicing with micro- and nanoplastic particles. Replace them with wood, bamboo, or marble to eliminate this risk.
When certain carbohydrate-rich, starchy foods are prepared using long cooking times or high-temperature methods, a chemical reaction between sugars and an amino acid can create a harmful substance called acrylamide. It is found in especially high levels in potato chips and French fries, as well as in burned or over-browned toast and baked goods.
A few words of caution are also needed when it comes to the all-American backyard barbeque where hot dogs and hamburgers are usually on the menu. The concern is that these meat products may contain harmful preservatives as well as trace amounts of antibiotics and hormones that are routinely given to animals.
Meat from large commercial processors also has a higher risk of being contaminated with E.coli and salmonella, both of which are imperative to avoid for children with compromised immune systems. If this is not enough to give you pause, the high heat, dripping fat, and smoke also expose the meat to several toxic chemicals and chemical compounds. These chemicals are produced when meat, poultry or fish (muscle proteins) are cooked at high temperatures (above 350 degrees), such as when grilling, broiling and frying
But don’t put away your grill! All kinds of vegetables, tortillas, quesadillas, veggie burgers and vegetarian hot dogs or sausage are safe to grill, and may even become new family favorites. Be careful not to char these safe alternatives, but if it happens, simply remove blackened parts before serving.
Non-Stick Cookware (PFAS)
The EPA weighs in on PFAS - chemicals used in non-stick cookware.
Green Science Policy Institute provides answers to FAQ on per- and polyfluoroalkyl substances (PFAS).
HealthyChildren.org is a parenting website from the American Academy of Pediatrics. Here is a link to their page on how to limit children's exposure to PFAS.
Acrylamide
The American Cancer Society weighs in on acrylamide.
Q&A about acrylamide from the U.S. Food and Drug Administration (FDA) .
Health Canada's Q&A on acrylamide.
Health Canada is the Canadian equivalent of the U.S. Health and Human Services Department
The National Cancer Institute's fact sheet on Acrylamide in Food and Cancer Risk.
Grilling Foods
Duke University oncology dietician Denise Snyder on avoiding the harmful substances created by grilling – The Greenstreet Radio interview.
The National Cancer Institute provides a fact sheet on Chemicals in Meat Cooked at High Temperatures and Cancer Risk.
Microwaving Foods
Special care should be taken when microwaving food that may harbor harmful bacteria. Research into the molecular changes in food when heated in a microwave oven – and the debate about whether it poses a potential risk – is ongoing. Until scientists agree that there is no risk associated with microwaving food, you may want to limit its use.
Beth Israel Lahey Health/Winchester Hospital has an excellent document on safe microwave cooking and additional resources.