Aluminum foil is a kitchen staple for many, but it’s also a major health hazard. Here’s how to minimize risk and some great alternatives to aluminum foil that won’t leach into your food.
Aluminum foil has a lot of fans, and no wonder. This stuff is:
- Very convenient for cooking and storing food
- Lightweight
- Versatile
- Effective
- Easily recyclable, over and over again.
Aluminum leaches into food from foil
Aluminum foil may have a lot of pluses, but the cons are definitely worth considering. Longstanding research shows that it’s far from safe to use aluminum foil for cooking or food storage.
In one key study, scientists investigated how much aluminum leached from foil when baking 11 different foods in a variety of ways. The study, published in Food Science & Nutrition, confirms many of our worst fears.
The foods included in the study were:
- Atlantic salmon
- Mackerel
- Duck breasts
- Cheese
- Tomato
- Paprika
- Carlsbad dumplings
- Pork roast
- Pork neck
- Chicken breasts
- Chicken thighs.
The foods were baked both marinated and non-marinated, and the researchers measured aluminum content using Atomic Absorption Spectroscopy (AAS) and Inductively Coupled Plasma Mass Spectrometry (ICP/MS).
The highest increase in aluminum after wrapping and baking was seen in:
- Marinated salmon – 41.86 ± 0.56 mg/kg
- Marinated mackerel – 49.34 ± 0.44 mg/kg
- Marinated duck breast – 117.26 ± 1.37 mg/kg.
Overall, the study found that almost all foods became contaminated with aluminum when baked in aluminum foil, especially if marinated.
Why does it matter?
Aluminum is a neurotoxin with links to several health issues. Our bodies are great at getting rid of lots of toxins, but there’s a limit to how much aluminum the body can handle efficiently.
This means that excessive intake can lead to aluminum accumulation in tissues including the brain, bones, and liver.
| Health risk | Rationale |
|---|---|
| Neurological Disorders | Implicated in the development of: – Alzheimer’s disease – Parkinson’s disease – Other neurodegenerative conditions. Can affect brain cell growth rate and lead to cognitive decline. |
| Bone Disorders | Can interfere with bone mineralization, leading to: – Osteomalacia – Osteoporosis. Can affect the parathyroid glands, which regulate calcium levels in the body. |
| Aluminum Dialysis Encephalopathy | Patients undergoing dialysis are at risk of aluminum toxicity, which can lead to dialysis encephalopathy, a condition characterized by: – Speech disturbances – Dementia – Convulsions. |
| Gastrointestinal Issues | Can accumulate in the gut and cause gastrointestinal issues such as: – Colitis – Enteritis. |
How much is too much aluminum?
| Per week (mg/kg of body weight) | |
|---|---|
| World Health Organization (WHO) maximum tolerable level | 2 |
| Center for Food Safety maximum tolerable limit | 1 |
| Average intake (70 kg adult) | 0.2-1.05 |
| Average intake (30 kg child) | 0.7-2.3 |
Weekly exposure is already over the safety limit for many children and adults. I suspect aluminum packaging and cooking foil contribute a large part of this intake.
As the study shows, food baked in aluminum foil can significantly exceed the guideline limits, posing a risk to health, especially for children and vulnerable adults with health issues.
Replacements for aluminum foil
Given the pitfalls of aluminum foil, here are some good alternatives for cooking and food storage. I use most of these in my kitchen and largely reserve aluminum foil for very special occasions, such as when camping.
| Product | Uses | Benefits |
|---|---|---|
| Parchment paper | Baking, wrapping, covering food | Non-stick, heat-resistant. I use mine several times until it’s too crispy or otherwise compromised. Recyclable too! |
| Silicone baking mats | Baking, roasting | Hold up well to high heat in the oven, non-stick without coatings. Reusable and easy to clean. (Not recyclable though.) |
| Glass | Baking, storing food | Non-reactive, non-toxic, easy to clean and reusable. Recyclable in some cases at end of life. |
| Stainless steel | Baking, storing food | Durable, non-toxic, withstand high heat. Recyclable at end of life. |
| Silicone food bags | Storing food | Easy to clean, waterproof, lightweight, available in different sizes. |
| Beeswax or resin wraps | Storing food, covering food | Plant-based (some aren’t vegan though), lightweight, versatile, biodegradable at end of life. |
What I use at home
I’m a big fan of the plant resin wraps and other zero-waste products from etee and have been using the same set for many years. They are made from natural materials, are vegan friendly, and can be reused multiple times.
I also have two sets of silicone food storage bags, one from Net Zero Co. and one from Basic Goods Trading Company. The former are thicker silicone with slide-on seals made of hard plastic. I use these for the freezer mainly, including for things like soup and stew. The latter are smaller, thinner, self-sealing pouches (similar to a Ziploc seal) and are fabulous for sandwiches, fruit, and other snacks.
Where I would once use foil, I now usually opt for baking parchment. I also favor the following pans, cookie sheets, and dishes for cooking and baking without foil:
- Stainless steel
- Cast iron
- Carbon steel
- Ceramic
- Glass (borosilicate ideally).
If you must use foil, the research suggests minimal leaching of aluminum when storing the following foodstuffs at room temperature, in the refrigerator or freezer:
It’s best not to store fatty, salty foods such as cheese and ham in aluminum foil. Just 1-3 days in the refrigerator can increase aluminum content significantly. In one study, aluminum content was more than 60 mg/kg for ham and more than 20 mg/kg for cheese samples after three days in aluminum foil.
If you look very closely at the guidance on foil packaging, it actually says to avoid using for salty foods, but who reads those warnings? Very few of us, I suspect.
Other ways to reduce aluminum leaching
I love camping and I love throwing food on the fire wrapped in foil. It’s good to know, then, that there are ways to cut the risk of aluminum exposure. These include:
- Adding salt after – saltier foods increase leaching of aluminum from foil
- Cooking without marinade, where possible
- Using marinade with a neutral pH – not too acidic, not too alkaline
- Using a marinade with sugar – this creates a coating on the foil that inhibits leaching
- Avoiding cooking fish in foil as it is more prone to aluminum absorption
- Cooking meats in the skin, then removing the skin before eating
- Cooking at lower temperatures – under 220 F (avoid cooking with foil above 428 F).
For most aluminum foils and foods, it doesn’t matter if the food is in contact with the shiny side or the dull side. The metal can leach equally from both sides.
Final thoughts
The studies I note above are joined by many others showing the potential impact of using aluminum foil for cooking and food storage. More worryingly, aluminum foil isn’t the only route of exposure to this metal.
Many non-stick pans have aluminum just below the surface coating, and other cookware and bakeware also risk leaching aluminum into your food. (This is why I favor 3-ply or 5-ply cookware.)
In addition, many antiperspirants and other personal care products contain aluminum. Even some water bottles are made with aluminum, while food treated with aluminum phosphide pesticides can also contain traces of the toxic metal. Yet another reason to choose organic food.
All of this means that it’s wise to ditch aluminum foil. After all, it’s far easier to replace this kitchen staple than to identify and eliminate most other sources of the toxic metal.