Cast iron cookware's disadvantages include its heavy weight, the need for seasoning and maintenance, potential reaction with acidic foods, and lack of slickness for delicate cooking tasks.
Cooking with cast iron can increase iron intake, potentially benefiting iron-deficiency anemia. However, frying in cast iron can lead to the formation of trans fats. Teflon (PTFE) coating in nonstick cookware has raised health concerns due to the release of toxic gases and chemicals at normal cooking temperatures.
Before we go any further, here's the brass tacks (iron tacks?): Cooking with cast iron will transfer a small amount of the mineral from the pan to your food to your body. Unfortunately, the amount of mineral transfer is so small, it's hard to make a case for the skillets and pans as an important source of iron.
Acidic foods (unless you make it snappy)
Acidic foods (like tomato sauce, wine-braised meats, etc.) enter the red zone when they spend too much time cooking in the skillet. It's particularly important to not marinate anything in a cast-iron pan, as many marinades are quite acidic in order to tenderize the meat.
Cast iron is harder, more brittle, and less malleable than wrought iron. It cannot be bent, stretched, or hammered into shape, since its weak tensile strength means that it will fracture before it bends or distorts. It does, however, feature good compression strength.
“Glass, like Pyrex cookware, is a safe option,” Perko said. “Cast iron is a safe option if NOT frying or using high-temperature cooking. If you have or can use or purchase stainless steel pots and pans, they are healthier choices for long-term/lifetime use.”
If cast iron is left in the sink to soak, put in the dishwasher, or allowed to air dry, it will rust. It can also happen when you store your cookware in moisture-prone environments, such as a cabinet near a dishwasher, an open cabinet in a humid location, or stored outside.
Eggs fall into the category of sticky foods that are not ideal for cast iron skillets that haven't built up their seasoning yet. While cast iron can become non-stick with sufficient use over time, a newer skillet will almost certainly cause your eggs to stick to its porous surface.
Cooking on unseasoned cast iron can result in sticking, rusting, and a myriad of other issues (some of which are outlined above). Lucky for cast-iron newbies, most skillets sold these days come pre-seasoned. Take your store-bought seasoning a step further though and add your own before you call it good to go.
The more you use a rusted pan, the more iron you'll consume in your food. It's best to avoid cooking with a rusty cast iron pan. If it's reached the point of corrosion or deep rust, throw it away rather than risk your and your family's health.
“The most nontoxic cookware that you can buy is stainless steel, cast iron or carbon steel; things that don't have a coating on them,” says Alexis Pisciotta, culinary purchasing and events manager and cookware consultant for Food Network.
Yes, it is safe to use and cook on cast iron cookware. The many benefits of cast iron cookware are that it is easy to clean and maintain.
Cast iron cookware's disadvantages include its heavy weight, the need for seasoning and maintenance, potential reaction with acidic foods, and lack of slickness for delicate cooking tasks.
You should only need to fully re-season your cast-iron cookware one to two times a year, but you may also want to give it some extra seasoning love anytime you cook something that requires a heavy-duty cleaning.
The non-reactive nature of stainless steel also means it won't leach metals into your food, even when cooking acidic dishes, preserving both the healthfulness and the true flavors of your ingredients. Cast iron has the potential to leach iron into your food .
🤔 Myth: You can't use soap to clean cast iron. 🤯 Fact: You can use mild dish soap to clean cast iron. The seasoning on our cast iron is fairly resilient and can withstand a little bit of soap, water, and a good scrub with a brush.
You can generally use whatever oil you prefer, as long as the cooking temperature is below the smoke point of the oil. Olive oil, vegetable oil, sunflower oil, and grapeseed oil are all great multipurpose cooking oils—you can use them for everything from sautéing to baking.
Second, dry your skillet promptly with a dish towel or paper towels. Cast iron is a big hunk of iron, after all. Too much exposure to water will cause it to rust. You can still salvage a rusted pan by scrubbing and re-seasoning it, but it's more of a pain than just wiping the skillet dry every time you use it.
Two words: heat & oil.
The most common reason food sticks to cast iron is because the pan is simply too hot. Because cast iron retains heat much better than other types of cookware, you generally don't need to use as high of a heat setting as you normally would with stainless steel or aluminum cookware.
Common cooking oils like olive oil will gradually produce seasoning, but won't be as effective as grapeseed oil. Canola, other vegetable oils, and shortening are a little better.
Acidic Foods
If you're making a rich tomato sauce, wine-braised meat, or a lemon-based marinade, you might want to consider using a stainless steel or ceramic pot or pan. Acidic foods will strip away metals in even the most seasoned cast-iron cookware, and those metals will get into whatever you're cooking.
They are most likely carbon deposits. This happens due to overheating of fats and oils. Using an oil with a low smoke point will carbonize at high temperatures and cause residue from the pores of your pan to rub off onto your food. While unappealing, they won't hurt you in such a small amount.
The takeaway? It's safe to cook tomato- and wine-based sauces in cast iron, but you should save the vinegary pan sauces for stainless-steel pans—or dilute the vinegar (or citrus) with water or stock.
The vinegar solution will dissolve the rust, but once that's gone, it can penetrate further and start eating away at the original cast surface of the pan, the ultimate death sentence for your skillet. If that happens, retire it to a piece of farmhouse-chic kitchen decor.