The Unseen Risks of Iron Utensils while Cooking: The Facts You Must Know
It is when cooking that we come to understand that the choice of utensils has a powerful role to play in our overall well-being. Even though iron utensils have long been part of Indian culinary practice, a spate of research has exposed how cooking particular foods in iron utensils poses adverse effects to our health.
The Risks of Cooking in Iron Utensils
Iron cookware consists of a metal alloy that has iron, carbon, and other substances. Iron from the utensils can be released into food when heated, particularly if it is acidic or salty. Though some iron is needed by our bodies, excessive intake can result in a host of health issues.
Food Items to Avoid Cooking in Iron Utensils
Some foods are more likely to pick up iron from utensils than others. Some of the most common culprits are:
Tomato-based foods: Tomatoes contain acid, making them likely to pick up iron from iron utensils. Preparation of tomato-based foods such as curries, sauces, and soups using iron utensils can result in excessive iron consumption.
Citrus-based foods: Citrus fruits such as oranges, lemons, and grapefruits are also acidic in nature and tend to absorb iron from iron vessels. Do not cook foods involving marinating meat or vegetables in citrus juices using iron vessels.
Spicy foods: Spicy foods that are rich in chili peppers, garlic, or ginger also help absorb iron from iron cookware. The reason is that these foodstuffs tend to be acidic in nature and can be chelated by the iron in the cookware.
Fermented foods: Fermented foods such as pickles, kimchi, and sauerkraut are also likely to pick up iron from iron utensils. This is due to the fact that the process of fermentation involves acidic ingredients that can interact with the iron in the utensils.
The Side Effects of Too Much Iron Intake
Intaking too much iron through cooking using iron utensils can cause a variety of health issues, including:
Iron overload: Overconsumption of iron can result in iron overload, where the body absorbs excess iron beyond what is required. This can result in various symptoms, such as fatigue, joint discomfort, and gastrointestinal problems.
Gastrointestinal problems: Overconsumption of iron can also lead to gastrointestinal problems such as constipation, diarrhea, and abdominal pain.
Heightened risk of chronic illness: High iron intake has also been associated with a greater risk of chronic illness such as heart disease, diabetes, and some forms of cancer.
The Solution
Although you do not need to remove iron cookware from your kitchen altogether, you should also be careful about what foods you use them to cook. The following tips will help minimize your risk of overconsumption of iron:
Cook in iron utensils for neutral foods: Cook neutral foods such as rice, dal, and vegetables using iron utensils.
Do not cook acidic or salty foods in iron utensils: Do not cook acidic or salty foods such as tomatoes, citrus fruits, and fermented foods in iron utensils.
Use different cooking utensils: Instead, use different cooking utensils such as stainless steel, glass, or ceramic cooking utensils to prepare acidic or salty foods.
By being careful about the kind of food you prepare in iron cookware and taking measures to lower your risk of excessive iron intake, you can reap the advantages of cooking with iron cookware while reducing the risks.