Sticky Situations: Foods That Cling To Pans

Cooking is a delicate art, and even the most experienced chefs can fall prey to the dreaded stickage. While it may be tempting to blame your tools, the pans are seldom the problem. So, what causes food to stick to pans?

High-protein foods are more likely to stick to pans

It's not just you—some foods are more prone to sticking to pans than others. While it may seem like your cookware is to blame, it's actually science that's at play here. And one of the main factors that determine whether a food will stick or not is its protein content.

Why High-Protein Foods Stick to Pans

According to the Royal Society of Chemistry, "Protein-rich foods are particularly prone to sticking because the proteins can form complexes with metal atoms, such as iron, in the pan." When you heat a pan, the metal expands, and the proteins in your food can get trapped in the pan's microscopic cracks and crevices, causing them to stick and burn.

Examples of High-Protein Foods That Stick

• Eggs: Eggs are delicate and have a high protein content, which makes them more likely to stick and burn in the pan.
• Fish: Fish is also a delicate protein and can easily fall apart once it sticks to the pan. Lean fish, in particular, tends to stick because it has less fat to lubricate the surface between the pan and the food.
• Chicken and Lean Beef: Chicken and lean beef are high in protein but low in fat, which means they can stick to the pan due to a lack of lubrication.
• Vegetables: While not all vegetables are high in protein, certain types like broccoli, cauliflower, and peas contain more protein than others and may be more prone to sticking.

Tips to Prevent Sticking

• Use a non-stick pan or a well-seasoned cast-iron skillet for cooking delicate, high-protein foods like eggs and fish.
• Use a cooking fat, such as butter or oil, to create a barrier between the food and the pan. Heat the pan first, then add the fat and let it get hot without burning.
• Pat your meat dry before placing it in the pan. This helps prevent moisture from accumulating and causing the food to steam instead of browning.
• Allow your food to come to room temperature before cooking. Cooking with cold food can lower the temperature of the pan and affect heat distribution.
• Don't overcrowd the pan. Cooking too much food at once can cause the temperature to drop and increase the likelihood of sticking.

Lean meats are prone to sticking

Lean meats, such as chicken and beef, are prone to sticking to pans because they are high in protein but low in fat. The proteins in these meats form complexes with the metal atoms in the pan, and without enough fat to lubricate the surface between the pan and the meat, the meat will stick.

To prevent this, it is recommended to put a barrier between the meat and the pan. This can be done by using cooking fats such as butter or oil. Heat the pan first, then add the fat and let it get hot, but be careful not to burn it. For lean meats, it is also important to pat them dry before placing them in the pan, as any moisture on the surface will need to be cooked off before the meat starts to brown.

Another way to create a barrier is to use a potato. Cut a potato in half, skewer it, and rub the flesh side down onto the hot grill grates or pan. The starch in the potato will act as a barrier and prevent the meat from sticking.

Additionally, using a well-seasoned cast-iron pan can also help prevent sticking. The heated fats reorganize into a plastic-like coating that bonds to the pan, creating a smoother surface.

Non-stick pans can be harmful to health

Non-stick pans are popular because they are convenient and easy to clean. However, there are concerns about the potential health risks associated with their use. Here are some reasons why non-stick pans can be harmful to health:

PFAS Chemicals in Non-Stick Pans

Non-stick pans are typically made with polytetrafluoroethylene (PTFE), commonly known as Teflon. The manufacturing process of Teflon involves the use of poly- and perfluoroalkyl substances (PFAS), which are linked to various health issues. PFAS are "forever chemicals" that persist in the environment and accumulate in the body over time. They have been associated with adverse effects on hormones, an increased risk of certain cancers, reproductive issues, and high cholesterol. The concern is that cooking with high heat or scratching the non-stick coating can release these harmful chemicals into your food.

Flu-like Symptoms and Polymer Fume Fever

Overheating non-stick pans can release fumes that cause temporary flu-like symptoms, including headaches. This condition is known as polymer fume fever. While these fumes are particularly dangerous to birds, they can also affect humans, especially with new pans. It is recommended to avoid overheating non-stick pans and ensure proper ventilation in the kitchen.

Flaking and Ingesting Plastic

It is important to replace non-stick pans when they become damaged and start to flake. Ingesting plastic from flaking non-stick coatings has been linked to various health problems. While swallowing a small amount of the coating may not pose an immediate health risk, it is advisable to minimise potential risks by using alternative cookware.

Lack of Long-Term Studies and Uncertainty

There is a lack of conclusive long-term studies on the safety of non-stick pans, especially with the newer formulations. It can take decades to gather sufficient data and conduct acceptable research. In the absence of comprehensive scientific evidence, it is challenging to determine the exact health risks associated with the use of non-stick pans.

Alternative Cookware Options

To avoid the potential risks associated with non-stick pans, consider switching to safer alternatives. Stainless steel, cast iron, ceramic, and clay cookware are non-toxic options that do not pose the same health concerns. These materials are durable, environmentally friendly, and free from harmful chemicals, providing a healthier cooking experience.

Stainless steel pans are a safer alternative

Non-stick pans are often made with Teflon, which contains poly- and perfluoroalkyl substances (PFAS). PFAS are known to be harmful to human health and the environment because they do not break down easily and can accumulate over time. Cooking with high heat and/or scratching non-stick pan coatings can release PFAS into the food.

Stainless steel is a safer alternative as it is non-reactive, meaning it won't release harmful chemicals into your food under high heat. It is made from a mix of metals, including chromium and nickel, which prevent corrosion and increase heat resistance.

• Let your food come to room temperature before cooking. Cooking with cold food can lower the temperature of the pan and cause uneven heating.
• Preheat your skillet before cooking. This ensures even heat distribution and optimal performance.
• Perform a water test to check if your pan is hot enough. Drop 1-2 tablespoons of water onto the hot pan. If the water sizzles and evaporates, the pan is not hot enough. If the droplets move effortlessly across the pan's surface, it's ready.
• Add fat to the pan to create a barrier between the pan and the food, ensuring smooth flipping or stirring.
• Use a food-grade silicone, wooden, stainless steel, or bamboo spatula to test if your food is ready to flip.
• Clean your stainless steel pans properly to maintain their quality and performance. Avoid soaps with harmful chemicals like parabens, and use safer alternatives instead.

While stainless steel is a safer option, it's important to note that acidic foods like tomato sauce or dishes with lemon juice can react with the metal, causing a slight metallic taste. This can be easily avoided by transferring your food to a dish or glass storage container after cooking.

Additionally, stainless steel pans are more expensive than their non-stick counterparts. However, they offer excellent heat distribution, durability, and the peace of mind that comes with knowing you're using a safer alternative.

How to stop food from sticking to a stainless steel pan

Why food sticks to stainless steel pans

Before we get into how to stop food from sticking to a stainless steel pan, it's important to understand why food sticks to these types of pans in the first place. Stainless steel pans have a porous surface made up of tiny pores and crevices that expand and contract while cooking. When you add cold food to a hot pan, the pores contract and expand rapidly, causing the food to get stuck. Additionally, excessive heat and highly reactive foods can also contribute to the problem.

Tips to prevent food from sticking

Now that we know why food sticks to stainless steel pans, here are some tips to prevent it:

• Let the food come to room temperature: Take your protein out of the fridge for about 15 minutes before cooking to let it get closer to room temperature. This helps prevent sticking by ensuring even heat transfer between the food and the pan.
• Preheat the skillet: Place your stainless steel pan on the stove and turn the stove to medium or medium-low heat. Let the pan preheat for at least 2-3 minutes to ensure even heat distribution.
• Perform a water test: Once the pan is preheated, drop 1-2 tablespoons of water onto the hot pan. If the water sizzles and immediately evaporates, the pan is not hot enough. The pan is ready when the water droplets morph into balls that glide across the pan's surface.
• Add fat to the pan: Add some fat, such as butter, coconut oil, olive oil, lard, tallow, ghee, or avocado oil, to the preheated pan. This creates a barrier between the pan and the food, ensuring smooth flipping or stirring.
• Give a nudge test with a spatula: When you think one side of the food is done cooking, try nudging it with a spatula. If the food easily slides or moves, it's ready to be turned over. If it sticks or doesn't release, it needs a bit more time.
• Shine the stainless steel: Proper cleaning is crucial to maintaining a smooth surface that's ideal for cooking. Use paper towels to clean any residue left on a warm pan and avoid using harsh scrubbing materials or chemicals that can damage the surface.
• Use room temperature and dry ingredients: Don't add cold or wet ingredients directly to your preheated pan as they can cause the temperature to drop. Freshly rinsed veggies or meat should be allowed to dry first before adding them to the pan.
• Don't overcrowd the pan: Overcrowding the pan can reduce the surface temperature and release moisture from the food, creating an issue with the steam layer that prevents food from sticking.

Tips for cooking with stainless steel pans

In addition to preventing food from sticking, here are some general tips for cooking with stainless steel pans:

• Avoid using high heat as it can cause the food to burn and degrade the fat in the pan, reducing the barrier between the food and the pan.
• Avoid cooking highly reactive, protein-rich foods such as eggs and chicken as they are more prone to sticking.
• Avoid using harsh scrubbing materials or chemicals when cleaning as they can damage the surface of the pan.
• Always clean your pan thoroughly after each use to optimize its non-stick properties.

Frequently asked questions