4 min read
Stirring Up More Than Flavor: the Impact of Cooking on Indoor Air Quality
Cooking fuels connection and nourishment, but it can also compromise the healthiness of our kitchens. Here’s how to prepare food more safely for yourself and your family.
WORDS Elissa Rose
Cooking fuels connection and nourishment. It is one of the most meaningful rituals in the home, shaping how we gather, how we celebrate and how we care for each other. What many people do not realize is that everyday cooking also affects indoor air quality, often in ways we cannot see. Understanding these effects is not about fear. It is about giving ourselves the knowledge and tools to create healthier kitchens for the people we love.
Most of us think of air pollution as something that happens outside, near highways or industrial sites. Yet research shows that cooking is a significant source of indoor air pollutants in modern homes. Heat, oils, food particles and certain appliances all release compounds into the air. When these compounds build up in enclosed spaces they contribute to poor indoor air quality. Over time, this has been linked to a range of health problems, from minor irritations such as headaches and fatigue to more serious conditions like asthma, cardiovascular disease and even cognitive impairment. Children, the elderly and people with existing health conditions are particularly susceptible. These exposures are part of daily life, but with a few practical steps, they can be managed effectively.
Why Cooking Can Be a Source of Pollution
When heat is applied to food, especially at high temperatures, a range of particles and gases are released. These include fine particulate matter (PM2.5), nitrogen dioxide (NO₂), carbon monoxide (CO), formaldehyde, acrolein and a variety of volatile organic compounds (VOCs). The specific pollutants produced depend on what you're cooking, how you're cooking it and what appliances you're using.
Frying, toasting and roasting all release particulate matter and VOCs, particularly when oils are heated or food is charred. The use of certain cookware, especially older non-stick pans, can further impact indoor air quality when overheated.
The use of gas stoves is something to consider. Combusting natural gas produces nitrogen dioxide – a respiratory irritant linked to asthma and other chronic respiratory issues – as well as carbon monoxide and formaldehyde. Studies have found that indoor levels of nitrogen dioxide in homes with gas stoves can often exceed outdoor regulatory standards. One report suggests that cooking with gas can raise indoor NO₂ levels to 50 to 400 percent above safe limits. Unlike wood-burning stoves or open fires, which are visually and olfactorily obvious sources of pollution, gas stoves can worsen air quality even when not in use, releasing benzene, which can cause leukemia.
Practical Steps to Protect Indoor Air While Cooking
Ventilate every time you cook
Use a properly installed range hood that vents to the outside. Turn it on before you start cooking and keep it running for 10-15 minutes after you finish. If you don’t have one, open a window or use a portable fan to help move air out of the kitchen. Cross-ventilation – where air flows in through one window and out another – can dramatically improve air exchange rates. Try to use the back burners on your hob, which sit directly under the extractor fan’s strongest pull, reducing the spread of PM2.5.
Install air quality monitors
In addition to a smoke detector, install carbon monoxide detectors on each floor of your home, especially in or near the kitchen (but at least 4.5 meters from the stove). Consider investing in an indoor air quality monitor that tracks VOCs, particulate matter, humidity and CO₂ levels.
Switch to an electric or convection stove
If you’re renovating or replacing appliances, opt for induction or electric cooktops. They produce significantly fewer airborne pollutants than gas and eliminate the risk of gas leaks or carbon monoxide build-up.
Optimize your cooking habits
Cook on the back burners to improve range hood performance. Cover pans to reduce the spread of steam and particles. Keep cooking surfaces clean and avoid burning food, which releases harmful VOCs. Be mindful of overheating oils, and use oils with higher smoke points where appropriate.
Keep sensitive individuals away while cooking
If possible, limit exposure by keeping children, elderly family members or those with respiratory issues away from the kitchen while cooking is underway.
Use safer materials in your kitchen
Non-toxic cookware and utensils, such as cast iron, stainless steel or ceramic, can reduce the risk of off-gassing under high heat, especially compared to older non-stick surfaces.
Photography: Interior by Lotta Agaton Interiors + Architecture, photo by Kristofer Johnsson
