The Safest Cookware for Pregnancy and Beyond
When it comes to nurturing a healthy pregnancy and raising healthy babies and kids, we often talk about the foods we eat and nutrients we can prioritize to set ourselves up for the best outcomes, and to lower our risk of unwanted outcomes.
But that’s not actually the full conversation.
Our food environment - including our water quality and the cookware and kitchen equipment we use also have a big impact on our nourishment and health, especially in the perinatal life stage (before a pregnancy, during a pregnancy, and postpartum).
Let’s examine the research here and review the types of cookware that are the safest choices during pregnancy, breastfeeding, and in your family kitchen.
Why your cookware choices matter
Not all cookware are created equally in terms of the materials used and the safety of coatings and chemicals involved in the creation of and use of each product. Certain types of cookware, like non-stick pans and plastic containers, can release harmful chemicals into food. These chemicals are known as perfluorinated compounds (PFCs) and include PFOA, PTFE, phthalates, and BPA which are all known endocrine disruptors.
Although these compounds can have a negative impact on all age groups, pre-pregnancy and pregnancy have been identified as the time of greatest vulnerability because of the ability of these chemicals to cross the placental barrier, accumulate in the placenta, and impact baby’s development. In fact, repeated research has detected these chemicals in umbilical cord blood, showing exposure to babies even before birth.
Research suggests that exposure to these substances can affect hormone regulation and fetal development, the mechanisms of the placenta and have been linked to fertility problems, fetal growth restriction, higher rates of pregnancy complications (like gestational diabetes and preeclampsia), early puberty in girls, as well as developmental and childhood health problems.
If you want to make sure you are using safe cookware in your kitchen, consider making a few smart swaps to safer options to reduce exposure while keeping your kitchen practical and functional.
My advice to clients is often to start by swapping one item at a time - like the item you use the most at home (for me, that’s my skillet pan), or the item that poses the most risk (for most of us, this is also your go-to pan, but for some, this might be your plastic food storage containers).
The safest cookware options for pregnancy and beyond
Here are some safe cookware options to consider that can help create a healthier kitchen environment without a complete kitchen makeover:
Stainless steel: It is durable, versatile, and doesn’t leach chemicals into your food. It’s perfect for a wide range of cooking methods—from boiling to sautéing—and you can often find full stainless steel cookware sets on sale throughout the year.
Cast iron: Safe for everything from frying to baking, cast iron cookware is a fantastic alternative to non-stick pans. A bonus? Cooking with cast iron can add a small amount of iron to your food, which is beneficial during pregnancy and postpartum when iron needs are higher!
Glass: Perfect for baking and storing leftovers, glass is a non-toxic material that won’t react with your food. It's also microwave and oven-safe, making it a great choice for reheating and meal prep.
Silicone: A great alternative to plastic food storage containers and is flexible, durable, and doesn’t leach harmful substances into your food.
Ceramic Non-Stick: If you love a non-stick pan and want a safer choice (especially if you find cooking with cast iron or stainless steel daunting!), ceramic coated non-stick pans can be a much safer choice, as long as testing shows they really are PFAS free.
3 best cookware swaps for a healthier pregnancy and beyond
If you’re looking to make some changes or have already decided to phase out some old cookware, here are the top swaps to consider with the biggest impact:
Swap non-stick pans for cast iron or safe non-stick alternatives: Traditional non-stick coatings can release harmful chemicals, especially when scratched or overheated. Consider switching to a cast iron skillet, which can develop a natural non-stick surface when properly seasoned.
If you prefer something easier, ceramic-coated non-stick pans like the Always Pan from Our Place are a great option—they're non-stick, easy to clean and third party testing that looked for 96 different PFAS compounds found none.
Replace plastic colanders and utensils with stainless steel or silicone: Plastic kitchen tools can contain BPA and phthalates, which may leach into food, especially when exposed to heat. Stainless steel colanders are a great swap for draining pasta and vegetables, while silicone utensils are perfect for mixing and stirring without the risk of harmful chemicals.
Switch plastic food storage containers for glass or silicone: Over time, plastic containers can degrade and release chemicals into your food, particularly when used in the microwave or dishwasher. Glass containers are a durable, safe alternative that won’t absorb stains or odors. Silicone bags or containers are also excellent for storing leftovers as they are flexible, easy to clean, and freezer-friendly.
Tips for making the transition to safer cookware
You don’t need to replace everything in your kitchen all at once. Start by swapping out items you use most frequently or that show signs of wear.
For example, if your non-stick pan is scratched or your plastic colander is discolored, these are good places to start.
To help you get started, here are a few links to some of my favourite safe cookware options:
Our Place Cookware: Super functional, easy to use and clean, and various safe options including titanium, cast iron, and a safe non-stick ceramic alternative.
Souper Cubes: A fantastic alternative for safe food storage, these silicone cubes are perfect for freezing leftovers. I have them in all sizes and am obsessed with them, especially for postpartum freezer prep. Use the discount code fooddoula10 for 10% off.
Abeego Food Wrap: Replacing plastic wrap and containers with these safe beeswax wraps is a great option.
Le Creuset: Timeless and classic, Le Creuset has beautiful and long-lasting options from cast iron to ceramic.
Getting comfortable with new cookware
It’s understandable if you are feeling a bit nervous and overwhelmed about switching to new types of cookware, especially if you’re not used to them. The good news is, with a few simple tips, materials like stainless steel and cast iron can be easy and enjoyable to use.
For example, to prevent food from sticking to stainless steel, make sure the pan is hot before adding oil or food. Cast iron, when properly seasoned, can provide a naturally non-stick surface that gets better with each use.
If you’re unsure about making the switch, plenty of tutorials and guides, like the ones included above, are available to help you feel confident and capable in your new kitchen setup.
It’s all about the small changes!
Transitioning to safer cookware is a simple way to create a healthier kitchen environment for you and your family. These changes don’t have to be overwhelming or costly—start small, swap out a few key items, and gradually build a collection of kitchen tools that support your well-being. By focusing on small, manageable changes, you can make a meaningful difference in reducing exposure to potentially harmful chemicals while supporting a healthy pregnancy and beyond.
For more tips and resources on safe cooking practices and healthy eating during preconception, pregnancy, and postpartum, check out our comprehensive guides.