The healthiest cookware for your kitchen: what the research says
Tawa, karahi, degchi or non-stick? Here's what the studies say about each type of pan, and simple ways to cook more safely with what you already own.
The healthiest cookware for your kitchen: what the research says"Is my non-stick pan toxic?" "Should I throw out my aluminium degchi?" I get these questions a lot.
The good news: you don't need to replace your whole kitchen. Every material has pros and cons, and how you use a pan matters as much as what it's made of.
Cast iron (tawa, karahi, skillet)
Cast iron is long-lasting, naturally non-stick once seasoned, and it can actually add iron to your food. Small amounts of iron move from the pan into what you cook, especially moist or acidic dishes cooked for longer.
A 2019 review of 11 studies in low- and middle-income countries found that cooking in iron pots raised haemoglobin or iron levels in half of the cooking-pot studies, with the clearest benefits in children. Results depended on people actually using the pots every day.
That's a real bonus in Pakistan, where low iron and anaemia are common, especially in women.
Tips: - Keep it seasoned: dry it straight after washing and wipe on a thin layer of oil. - Avoid simmering very acidic dishes (tomato-heavy curries, imli) for hours in a brand-new pan. - If you have haemochromatosis (iron overload), talk to your doctor before using cast iron every day.
Stainless steel
Stainless steel is durable, easy to clean and doesn't react with most foods, which makes it one of the best everyday choices.
One study found that small amounts of nickel and chromium moved into tomato sauce during long cooking, especially with new pots. The amount dropped after the first several uses. For most people this isn't a concern, but if you have a nickel allergy, avoid slow-cooking acidic foods in stainless steel.
Tips: choose good-quality steel (18/10 or 18/8), and transfer leftovers into glass containers rather than storing them in the pot.
Aluminium (degchi, patila, pressure cooker)
Aluminium is light, cheap and heats quickly, which is why it's in most Pakistani kitchens. Research shows that acidic foods and new pans increase the amount of aluminium and other metals that leach into food.
You don't need to panic, but these habits help:
- Don't cook or store acidic foods like tomato sauces, imli, lemon or achar in uncoated aluminium for long.
- Avoid scrubbing with steel wool, which wears away the surface.
- Replace pots that are pitted, dented or very worn.
- Hard-anodised aluminium has a sealed surface and is much more stable.
Non-stick (Teflon / PTFE)
An intact non-stick coating is considered safe at normal cooking temperatures. According to the US FDA, very little of the coating moves into food. The problem is overheating: above about 260°C (500°F), the coating starts to break down and release fumes.
Tips: - Never heat an empty non-stick pan on high. - Cook on low to medium heat. Use a cast iron tawa for high-heat cooking instead. - Use wooden or silicone utensils. - Replace the pan once the coating is scratched or flaking. - "PFOA-free" doesn't automatically mean free of all PFAS chemicals.
Ceramic-coated pans
These are a non-PTFE non-stick option and good for eggs and low-heat cooking. The coating tends to wear out faster, so treat it gently.
Clay (handi) and copper or brass
- Clay pots are great for slow cooking. Choose unglazed pots or glazes from trusted makers, as some glazes can contain lead.
- Copper and brass (peetal) must be lined with tin (kalai) for cooking. Unlined copper can leach copper into acidic foods. Re-tin the pot when the lining wears off.
My simple kitchen setup
- A cast iron tawa or karahi for roti, paratha, searing and stir-fries
- A stainless steel pot for daal, curries and rice
- A pressure cooker (stainless steel or hard-anodised) for chana, rajma and meat
- One good non-stick or ceramic pan for eggs and chillas, used on medium heat
- Glass containers for storing leftovers
The healthiest pan is the one that helps you cook at home more often. Home cooking is the real win.
The research
- Alves, Saleh & Alaofè (2019). Iron-containing cookware for the reduction of iron deficiency anemia among children and females of reproductive age in low- and middle-income countries: a systematic review. PLoS One. Read the review
- Kamerud, Hobbie & Anderson (2013). Stainless steel leaches nickel and chromium into foods during cooking. Journal of Agricultural and Food Chemistry. Read the study
- Sultan et al. (2023). Assessing leaching of potentially hazardous elements from cookware during cooking. Toxics. Read the study
- US FDA. Authorized uses of PFAS in food contact applications
Want this tailored to you?
Book a free 15-minute discovery call.