Your Kitchen Is Killing You. Tips To Eliminate Toxins.
Our world, and especially our homes, are overwhelmed with toxins. These invisible substances and organisms can have a significant impact on your health. Toxins are in your food, the air, the ground, and in your home. Of all the places in your home, the kitchen may be ground zero for these chemicals. Here we’ll dive into how to create a healthy kitchen
I covered the basics of toxic exposure in this post, but since they’re so ubiquitous, this series of posts will focus on where these toxins lie in different areas of your environment (bathroom, bedroom, office, etc.) and some recommendations for limiting or avoiding them.
Kitchen Toxins: Where To Start?
The most frustrating part about these toxins is that they’re everywhere. (Cue the loud guy to throw their hands up and say, “well, we’re all going to die anyway.”). The good news is that our choices play a strong role in how much toxicity we’re exposed to so hold off on that dying just yet.
The second most annoying part is knowing what is actually toxic and what to replace it with (or avoid altogether). That’s the purpose of these posts. I’ll highlight the worst offenders of the specific environment and give heavily researched suggestions that work (and are also cost-effective). Two of my favorite resources for finding toxic-free products are Think Dirty and EWG (both have great apps for when you’re out and shopping). t to limit your exposure to get healthier. With these swaps and tips, you won’t need to worry about any underlying health concerns when you walk into your home.
There’s a “toxins cheat sheet” at the bottom of the post that highlights 8 of the most common toxins, what they are, and some of their effects.
Without further ado, here are the most common ways that toxins are released in the kitchen and what to do about it.
Cookware & Food Storage
Non-stick cookware. Non-stick cookware makes life easier by preventing that cheese but goo-ing on the pan but we pay for that convenience through exposure to PFAS (specifically PTFE) which increase our risk of cancer, heart disease, and increased cholesterol
Instead:
My favorite plan is the Always Pan 2.0 which we use nearly nightly. Xtrema cookware comes in close behind.
Use a cast iron skillet or cast iron Dutch oven.
We also use a silicone cake pan (which we tend to put in our air fryer for less mess) and silicone baking cups (which we use for school lunches).
Tip: If you’re still using non-stick cookware then be sure to never overheat an empty pan, use high temperatures in general with cooking, and never use metal or abrasive surfaces on the cookware.
Plastic food storage containers. These all-too-common containers are made with phthalates and BPA (or BPA substitutes like BPS) which work as endocrine disruptors to increase or decrease your hormones. The issue becomes worse when they’re heated (microwave, dishwasher, etc.) and when they’re old and worn (e.g. have that white spots on them or unsmoothed surfaces from wear and tear). An important note: it’s okay to have plastic tops for containers as long as they’re not heated or touch the food.
Instead:
Choose glass storage containers with lids (lifetime guarantee) for everything from leftovers to lunches and stay-in-the-kitchen ones like these.
We use reusable silicone Stasher bags instead of plastic bags too.
I use mason jars for my protein shakes.
Plastic wrap. Plastic bags and plastic wrap, cling wrap, saran wrap, whatever you call it, are made with low-density polyethylene (LDPE) or polyvinylidene chloride (PVDC) which a 2020 study analyzed on mouse and human liver cells and even found soybean and linseed oil in them. They concluded, “Our findings indicate that plastic wraps should be used with caution in order to prevent health risks.”
Instead:
Get rid of plastic wraps entirely.
Silicone stretch lids and silicone suction lids are great for the quick after-dinner clean-up (we keep them in the fridge for easy access).
Organic beeswax wraps are great ways to wrap food too.
Tin foil. Tin foil is made of aluminum (and often times non-stick chemicals) which transfer into foods. Tin foil has been linked to osteoporosis, kidney failure, and Alzheimer’s. A 2012 study found that heat, spices, and/or acidity combined with tin foil causes the aluminum to leach and creates “an extremely health risk, ”especially with acidic foods and spices. Never cook with tin foil.
Instead:
Use unbleached parchment paper which is non-toxic. Avoid the bleached kind which contains dioxin.
Water, Frozen Meals, & Cans
Tap Water. The water that comes out of your faucet may be one of the biggest culprits of all the kitchen toxins. Tap water all over the world has been shown to have pharmaceuticals, toxins like BPA, and heavy metals You can use EWG’s water database here to check your zip code’s water quality. I just checked my county which has up to 542x (!) the recommended limit of Haloacetic acids (HAA9) which is linked to cancer. As simple as it sounds, using a water filter is one of the most important changes you can make to your health.
Instead:
The ideal water filter option is a reverse osmosis (RO) water filter. The Waterdrop reverse osmosis system with remineralization is one of the best on the market because it has a 7-filter system that can provide 600 gallons a day in a compact design. It’s definitely on the pricier side but I consider it a good health investment given how much water our family consumes. We had a large under-the-sink one back in the day which was a pain to replace filters and risked containing mold. The Waterdrop is much more seamless.
A good water pitcher is the Waterdrop which is NSF certified and has a great filter and a long lifespan.
Water bottles. Plastic water bottles contain toxins like BPA, phthalates, and polyethylene terephthalate (PET or PETE). They’re also terrible for the environment with 50 billion plastic bottles being purchased a year coming to 13 per person per month.
Instead:
Frozen meals. Pre-packaged “microwavable” meals often come in plastic which contains BPA and phthalates and a polypropylene plastic film on top which can leach BOPA into the food. Some manufacturers have started putting their food into cardboard instead but these are PET-lined to prevent leakage (PET or PET is polyethylene terephthalate which is an endocrine disruptor) and often still contain a plastic film.
Instead:
Avoid frozen meals. If you’re not willing to part ways with frozen lunches then dump out the food onto a plate with a wet paper towel covering the food and then microwave away.
Cans. The inner lining of many cans includes an epoxy resin which can contain BPA or a BPA substitute which also poses issues. It’s found in canned foods and soups, seltzer cans, beer cans. The reason it’s there is to protect the can from corroding which would decrease the shelf life. A study analyzing 78 cans of different foods found BPA in 91% of them. The issue is that BPA is linked to heart disease, diabetes, and sexual dysfunction.
Instead:
It’s tough to find cans that don’t have BPA although it is gradually becoming more popular (these brands are your best bet). For food, opt for fresh or frozen varieties instead of canned foods. For drinks, avoid drinking from cans and opt for glass instead (yes, this includes beer). If you love your seltzer drinks and there’s no glass option then consider a glass SodaSteam.
When you use cans, rinse off the food inside the cans before eating it and never get the cans.
Choose organic. Buying some organic food makes a huge difference, like strawberries and spinach, whereas for other fruits and vegetables with skin, like avocados and onions it doesn’t make much of a difference. See the EWG’s annual “Clean 15” and “Dirty 12” here.
Choose pasture-raised and grass-fed food.
Cleaning: Soaps & Sprays
Hand soaps: Antibacterial hand soaps contain triclosan and triclocarban. On top of that, the FDA says that not only is there not enough evidence to show that they prevent illness but that they can contribute to antibiotic resistance. They suggest using plain soap and water instead.
Instead:
Branch Basics gets the nod as our favorite which we’ve been using for years and can also be used for hand soap, window cleaner, and more.
Other good options are Everyone hand soap, ATTITUDE foaming hand soap, and Sally B’s luxury foaming hand soap, and
Dish soap and dishwasher soap. These soaps can contain the endocrine disruptor phthalates and formaldehyde which is linked to rare forms of cancer. The good news is that there are plenty of great alternatives out there.
Instead:
Dish soap: 9 Elements dish soap, Ecover dish soap, and Ecos Dishmate dish soap.
Dishwasher detergent: Seventh Generation detergent packs, Better Life dishwasher gel, and Branch Basic’s dishwasher tablets are all safe options.
Cleaning sprays: Cleaning sprays tend to contain VOC such as 2-Butoxyethanol which is odorless and colorless and leads to skin irritation and sore throat in the near term and liver and kidney damage in the long-term. Cleaners can also contain ammonia, “PERC,” and sodium hydroxide. It's been shown that using these cleaning supplies even once a week has the same impact on the lungs as smoking 20 cigarettes a day! They kill germs but they release toxins…what a trade-off. It may go without saying but avoid bleach and ammonia too.
Instead:
Branch Basics comes in as the best choice.
ATTITUDE kitchen all-purpose cleaner is another good option.
Kitchen Tools: Utensils, Cutting Boards, & More
Cooking utensils. Kitchen tools are a big offender when talking kitchen toxins. Many cooking utensils such as spatulas, whisks, and those weird spaghetti spoons with the claws are made of nylon because it’s cheap and lightweight. Nylon utensils are often coated with Diaminodiphenylmethane (DDT) which is an endocrine disruptor linked to cancer. The material is great because it’s rigid and flexible but there’s a serious risk of this material being exposed to high heat and breaking down to leach into your food or into the air.
Instead:
Use stainless steel, silicone, or bamboo such as these:
Cutting boards. Avoid plastic cutting boards that can contain phthalates, DEHA and BPA. When you put knives through these surfaces or put hot foods on it tends to force the chemicals out of the surface even more so. The older the cutting board the deeper the fissures and the more likely they shed onto the food you’re cutting. These slits are also perfect places for bacteria to hide and grow.
Instead:
Use untreated wood or bamboo like these.
Avoid plastic. If there’s a kitchen item that can be purchased, odds are it can come in some plastic or toxic form. The safest alternatives are stainless steel, silicone, glass, and untreated wood. Use these basic swaps for common kitchen items to avoid their more common evil (read: toxic) cousin.
Instead:
Other Tips
Never microwave (or heat) plastic. Heat breaks down the plastic and leaches chemicals into the food and the air. Never microwave clingwrap either. I also limit how much plastic goes into the dishwasher as well due to the higher temperatures.
Use your exhaust fan and open windows when cooking. Due to the number of particles released into the air during cooking and heating of cookware, the kitchen has the most toxins present.
Avoid styrofoam. Styrofoam (a.k.a. polystyrene) is a carcinogen. Furthermore, never heat styrofoam in a microwave.
Toxin Cheat Sheet
Parabens: a type of preservative linked to skin irritation, breast cancer, hormone disruption (testosterone, estrogen) and reproduction concerns (fertility, birth outcomes).
Phthalates: these tend to be plasticizers used to make products durable, flexible, and transparent. They’re nicknamed “the everywhere chemical” and are linked to asthma, allergies, and decreased sperm quality.
BPA. Bisphenol A is a chemical added to plastics and other products to increase their rigidity. It’s linked to behavioral issues, memory impairments, diabetes, cardiovascular disease, cancer, obesity, early puberty, and fertility issues
Dioxins. A type of persistent organic pollutants (a.k.a. POPS) linked to reproductive and developmental disorders, diabetes, ischemic heart disease, cancer, skin rashes and irritation, chloracne, and mild liver damage.
PFAS. Per- and polyfluoroalkyl substances were invented by Dupont in 1946. These “forever chemicals” are linked to heart disease, cancer, low infant birth weight, thyroid dysfunction, decreased vaccine response in kids, increased cholesterol, and damage to the immune system.
Fragrances and VOC. Volatile Organic Compounds are a group of many high-pressure chemicals that are often lumped under the ingredient “fragrance.” VOCs have been linked to skin irritation, cancer, central nervous system damage, and kidney and liver damage. Fragrances, which oftentimes contain phthalates, have been linked to cancer, headaches, asthma, and hormone disruption.
Heavy metals. These include arsenic, chromium, cadmium, aluminum, lead, and mercury. They’re linked to heart disease, stroke, cancer, blood vessel damage, abnormal heart rhythm, and Alzheimer’s disease.
Pesticides. Substances used to kill insects or other threats to plants and animals. They’re linked to miscarriage, birth defects, cancer, kidney damage, central nervous system impairments, and Parkinson’s.
Learn More
To learn more about toxins, check out The Non-Toxic Living Guidebook: Hacks, Strategies, & Natural Products for Better Health. I wrote this comprehensive guide as a way to break down the complexity of toxins into a simple, easy-to-read format with practical tips and clickable links to the least toxic products I could find. Get your copy today and use the code MBD20 at checkout for a 20% discount. You can also get a paperback or hardcopy on Amazon.
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