Is the Instant Pot Pressure Cooker Healthy?
Written by Irina Webb
In 2017, I bought a pressure cooker called the Instant Pot. In this post, I’d like to share with you my conclusions about an Instant Pot pressure cooker as a good choice for people seeking a healthy lifestyle. Before I bought an Instant Pot, I had investigated whether pressure cookers preserved the nutritional value of food. I also looked into the safety of the materials used in their construction.
How does a pressure cooker work?
At first, to start cooking, it takes a few minutes for a pressure cooker to get pressurized. The Instant Pot has a valve that releases traces of steam as the pressure increases inside. During the cooking process, steam does not escape, which significantly shortens the cooking time and makes the food moist and delicious.
The food also remains moist because, under pressure, the boiling point of water goes up. You can think of it this way. At high altitudes, where air pressure is low, water reaches a boiling point at a lower temperature. In a pressure cooker, where the pressure is high, the moisture in the dish and the food gets to the boiling point at a higher temperature.
As you may know, the boiling point of water is 100º C or 212º F at sea level. The working temperature inside the Instant Pot using the high-pressure setting is 115º C – 118º C (239º F – 244º F). The boiling point at the low-pressure setting is 110º C – 112º C (229º F – 233º F).
Does a pressure cooker destroy nutrients?
Before I learned how a pressure cooker worked, I had concerns about the impact it had on the nutritional value of food. However, I discovered that it was not a problem for two reasons.
First, even though the boiling point is higher, the maximum temperature is still well below the cooking temperatures of conventional ovens.
Second, I looked into the scientific literature for answers and this is what I found.
This study concludes that broccoli loses 47% of its nutrition when cooked in a pressure cooker while it loses 66% when boiled, and 87% when microwaved (yet another reason to avoid microwaves).
These findings say that “when water-soaked beans were cooked in a regular pan, the highest percentage of bioaccessible iron obtained was 8.92%, whereas when they were cooked in a pressure cooker without previous soaking, the highest percentage was 44.33%.” It means that you will absorb over 4 times more iron from beans cooked in a pressure cooker versus a regular pan.
This study concluded that pressure-cooking of Bathua and fenugreek leaves results in better retention of beta-carotene and vitamin C as compared to open pan cooking. It means that pressure cooking is a good way of preserving the nutritional value of food.
The safety of the Instant Pot pressure cooker materials
There is a removable bowl inside the Instant Pot pressure cooker where the food goes. Pressure cooker bowls are normally made of aluminum, ceramic non-stick, or stainless steel. Out of these three, I recommend stainless steel. The Instant Pot inner pot is made of stainless steel – and this is one of the main reasons I chose it.
Stainless steel as the Instant Pot inner pot material
The stainless steel used in the Instant Pot pressure cooker is 18/8 gauge. 18/8 stainless steel means that it consists of 18% chromium and 8% nickel, which is “food grade” stainless steel. Let’s talk about the safety of stainless steel.
I use stainless steel as one of the safer cookware options available; however, stainless steel is not perfect. Stainless steel leaches chromium, nickel, and iron into food during cooking. While iron and chromium are essential nutrients for which stainless steel may be useful, nickel is not. Moreover, some people may be allergic to nickel.
Here is something exciting. This study determined that the amounts of chromium and nickel significantly increase with longer cooking times. Since a pressure cooker significantly shortens cooking times, the study concludes that leaching is minimal. To take advantage of that, I recommend using the “quick release” method described in the instructions versus a “natural release.” Which reminds me: be sure to read all the instructions, including the safety instructions, very carefully before using your unit.
Heavy metals in the Instant Pot pressure cooker
The model I bought in 2017 had gone through the test by Tamara Rubin, the producer and director of the movie MisLead: America’s Secret Epidemic. Apparently, she tested it with XRF technology, which shows the amounts of heavy metals in the material tested.
These are the results of that test, as reported by Carissa of Creative Green Living:
- Stainless steel inner cooking pot: Non-Detect for Lead, Cadmium and Mercury
- Stainless steel lid (outside of lid): Non-Detect for Lead, Cadmium and Mercury
- Inner portion of steam release valve: Non-Detect for Lead, Cadmium and Mercury
- Anti-Block shield: Non-Detect for Lead, Cadmium and Mercury
- Power Cable: Non-Detect for Lead, Cadmium and Mercury
- Float Valve: Non-Detect for Lead, Cadmium and Mercury
- Steam Release: Non-Detect for Lead, Cadmium and Mercury
- Steaming rack: Non-Detect for Lead, Cadmium and Mercury
- Plastic tools: Non-Detect for Lead, Cadmium and Mercury
- Exterior pot: Non-Detect for Lead, Cadmium and Mercury
- Heating unit disk: 1,400 PPM lead +/- 90 and 46 PPM cadmium +/- 11
- Safety button in base of unit: 303 PPM for Lead +/- 36, Non-detect for Cadmium and Mercury
As you can see, the parts that come in contact with food tested negative for lead, cadmium, and mercury.
In 2018, Tamara Rubin tested another model of this pressure cooker, and the testing results are as follows. She detected 617+/-44 ppm of lead in the heating element. which is under the stainless-steel Instant Pot inner pot. And, there was 30+/-9 ppm of lead in the silver plastic button in the middle of the heating element. But, just as with the model I bought, there was no lead, cadmium or mercury in the elements that touch the food. For a more detailed report on Tamara Rubin’s tests head here.
Functionality of this pressure cooker
I am excited about the fact that in addition to being a pressure cooker, the Instant Pot has other functions such as sauté and yogurt making. (By the way, the model of the Instant Pot pressure cooker without the yogurt making function is $20 cheaper.) On top of that, it can serve as a slow cooker.
Instant Pot as a lead-free slow cooker
Generally, slow cookers have ceramic inserts that may contain lead. It is either added or comes in the raw materials used to make the ceramic cookware. I resolve to reduce exposure to heavy metals because they are bio-accumulative and persistent. It means that once ingested, they accumulate and stay in the body for a long time. That is why it is vital to own safe cookware. You can read more about it in my Safe Cookware Guide That Makes Sense.
We used to have a Cuisinart slow cooker. However, Cuisinart admitted that they had not tested their inserts for lead or cadmium because they knew they did not add them. It didn’t sound very reassuring to me because these metals can be contaminants. In other words, the ceramic inserts of slow cookers may contain heavy metals.
Thus, though not perfect, stainless steel is better than ceramics. Therefore, I am really happy that the Instant Pot can serve as a lead-free slow cooker in my kitchen.
What is the manufacturing location
The manufacturing location for this product is China. Generally, I am not a big fan of products from China; however, this is one of those cases where, after having done my due diligence, I am comfortable recommending it even though it is made in China.
Conclusion about the Instant Pot pressure cooker
In conclusion, I would like to say that if you are looking for lead-free cookware, the Instant Pot can be an option for you. Not only does it utilize one of the safest materials such as stainless steel but also it performs multiple tasks. Plus, the nutritional value of the food out of the pressure cooker seems higher than that of the food cooked in a conventional oven.
You can buy the model I bought here and the cheaper model without the yogurt function here. This is the model of the Instant Pot that Tamara Rubin tested in 2018. For more healthy kitchen products, please visit the IRLFY Shop.
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The instant pot has a tri ply bottom with aluminum. Do you feel this is safe?
Thank you!
Aluminum is used as a heating element as a middle layer. It does not touch the food; hence, there is no leaching.
Hi Irina! Thank you for all the work that you do to help us consumers make healthier choices!
Quick question: how often (if ever) should we replace the Instant Pot Stainless Steel inner cooking pot?
I’ve read that stainless steel should last a lifetime if cared for properly. Is that true or can it start leaching toxins into food after some time?
Thank you!
Hi Ana! Thank you for reaching out to I Read Labels for You and for your kind feedback! As for stainless steel cookware, we are of the opinion that with proper use and care, stainless steel lasts a lifetime without having to be replaced. We hope this helps!
Hi Irina,
thank you for your information .. so so helpful. Just wondering whether there is a concern in relation to the plastic valve and whether you feel it emits anything nasty in the air. I am allergic to chemicals so thats why Im asking. Thank you, Kim
Hi Kim! Thank you for reaching out to I Read Labels for You! Emission is possible, but whether it will affect you depends on how sensitive you are. In our case, we do not smell any emissions. And just for your information, there is also a silicon ring inside the lid. We hope this helps!
Hi Irina! I generally don’t post comments but as a food-health obsessed person, this has to be one of the best articles on pressure cookers and you made it so easily accessible and clearly you researched it super well~. I’ll definitely subscribe to your website. Thank you for your article and free information! I can stop my research now (LOL)
xo Yasmine
Hi, Yasmine! Thank you for reaching out to I Read Labels for You! We really appreciate your kind words about us and our work: we are happy to be of help! Thank you for your subscription!
Hi, I have an instant pot with a non stick insert. I assume this is ceramic? I’m curious how bad this is and if I need to replace it
Thank you for trusting me with your product decisions. ☺️ As a small business owner, I don’t have the resources to provide effective free advice/consultation in the comments. I already provide a ton of free resources on my blog. Please use my website menus and type your keyword in the website search engine to locate the information you’re looking for. For further assistance, please book an email product review or phone/Zoom consultation. Thank you for respecting my time and supporting our mission to improve the safety of consumer products. 🙏 🙌 💗
As a Newbie, I am constantly browsing online for articles that can benefit me. Thank you
Does the silicone ring make the instant pot safe? No chemicals being leached into the food when cooking at high temps and pressure?
Hi, Sal: silicone ring is not ideal. The good news is that it is not in contact with food or liquid. When you open the pressure cooker, try to prevent the condensation from dripping into your food. ~Irina
Hi Irina, i plan on ordering an Instapot, and thank you for always including the links. Was thinking of getting the Instapot Duo Nova, because it specifies this model is better for beginners. Would this model be considered as safe as the Duo? I value your recommendations!
Thanks,
Valerie
Hi I am searching and trying to find out about the stainless steal in my instant pot. I have tested high for molygdenum. Can my instant pot be causing this and is there any tests to confirm. I was off the chart is what my nurse practitioner said. I do eat a lot of mung beans and lentils but I have hard time believing that is the root cause .
Thanks for the informative post. Is a silicone bowl stable enough to use as a pressure cooker liner in the IP? I’ve read that there are different grades; do you know how to buy these? Thanks again for the work you do.
Hi, Deb: it is not ideal but at least it is not touching the food. When I open it up, I tried to move away the lid quickly so condensation does not drip into the food. ~Irina
Hi is cooking meat in the instapot safe? I wasn’t sure because of it cooking so fast??
Thank you!
Hi, Ana: I believe it is. Although I found that it does not taste good. I use Instant Pot mostly for beans. ~Irina
I just recently found your site and I have to tell you – I’m super impressed with the amount of consumer information and research that you provide for your readers. As a long time holistic health enthusiast and researcher, I’ve become quite frustrated with the multitude of unhealthy/toxic products routinely marketed to unsuspecting consumers. Thank you for your due diligence. I’m adding you to my dependable list of go-to sites for quality, trustworthy info.
This is nice to hear, Linda. I hope you will sign up so we can keep in touch and continue the conversation: https://ireadlabelsforyou.com/subscribe/ ~Irina
What did the tests shows for nickel leaching in foods in the Instant Pot? I’m allergic to nickel.
I don’t have tests for the nickel. Generally speaking, if you are allergic to nickel, you should not be using stainless steel. ~Irina
Saladmaster cookware has Titanium coating where the food will touch while cooking on cooking surface, protecting you from leaching metals that are in stainless steel. It is also 316 grade stainless steel which is a higher grade stainless steel. Saladmaster is also lifetime warranty. You only invest once.
What is your thinking on cooking acidic foods in the instant pot? I add vinegar to my bones when making stock but have read that this encourages leaching of metals into the food. I purchased the vita clay for this reason but now cannot get a super low simmer. So discouraging!
I add vinegar and taste fine. Yes, you are right that the acidity of vinegar may increase leaching metals such as nickel, chromium, and iron, which is not ideal, but not as bad as lead and cadmium. While iron and chromium are essential nutrients for which stainless steel may be useful, nickel is not needed for our health.
This study determined that the amounts of chromium and nickel significantly increase with longer cooking times, with the use of new cookware, and with cooking acidic foods. While generally these amounts are under the Tolerable Upper Intake Levels, some people may have adverse reactions such as dermatitis even when the exposure amounts are under the established tolerable upper intake levels. A recent heavy metal test, which shows how much if any heavy metals my body has accumulated over time, shows that I do have some nickel, but it is within the safe level.
Does it help? What do you think? ~Irina
I have just tested positive for lead and cadmium . I am trying to find out where I have been coming into contact with these two heavy metals. I use a ninja three in one. Do you have any knowledge on this unit? I also use a keurig 2.0 and the purple and blue ball canning jars to drink out of.
Hi, Jill: You came to the right place. There are a lot of resources for your here. Did you take a blood test or a challenge test? Is it your ongoing exposure? I understand Ninja is a slow cooker with a ceramic insert. Ceramics is always a suspect for traces of lead and cadmium unless they show test reports. I think you should start with most common and significant places of lead and cadmium exposure. Have you looked into your water? Here is a test I have done on my water: https://ireadlabelsforyou.com/receive-clean-water-home/. They have a sale today. Also, you might find my journey interesting: https://ireadlabelsforyou.com/chelation-therapy-heavy-metals/ Know that I can consult with you on the phone to go over the details and devise a practical plan for you: https://ireadlabelsforyou.com/services/consulting/ Let me know what you think. Good luck! ~Irina
I bought the ip, Just got it but haven’t used yet. Im actually allergic to nickel now I’m wondering if I should return it.
Hi, Elsie: if you are allergic to nickel, you should not be using stainless steel. ~Irina
Hi
I follow Tamara’s work and also bought the IP because of her testing. Do you know if she tested the sealing ring and the plastic piece that attaches to the floating valve? As soon as I opened mine the smell of plastic was very noticeable. Very much like the plastic smell in pvc shower liners.
Thanks!
Hi, Adi, thank you for sharing. I did not smell anything in my Instant Pot. ~Irina
The IP sealing ring isn’t PVC, it’s silicone, which makes it very stable even at high temperatures.
We’ve really enjoyed our IP, but have one tip to share. Black beans cook too rapidly to release all of their flavorful black color into the broth. If you leave the beans to soak in water earlier in the day before cooking, the color will release just fine on cooking.
Hi, I recently bought a Midea pressure cooker, more or less the same things as instant pot. It is leaving a smell in the food ( same smell as in chinese import shops, sort of camphorous & grassy). Gross, it won’t go away even after cooking 5-6 times in it. I’m sending it back. The pot is still and I cleaned the silicone ring, I wonder if the smell is coming from the plastic outer??
Any idea what could be causing this?
Hi Irina, I’ve read your post before and also looked at Tamara’s website, I decided to buy this pressure cooker, but there is a newer model with an added sterilize function on Amazon. I purchased that one, but have not used it. Do you believe it is safe as far as lead and other heavy metals because it is the same company and practically the same product?
Probably… ~Irina
Hi Irina! I just bought POWER PRESSURE COOKER XL and then read your blog. Im very concern about it. What do you think about this pressure cooker? THANK YOU!!!
Hi, Maryna: I am not familiar with this brand. Since you have it, could you tell us what materials come in contact with food? Does it also stainless steel bowl? ~Irina
Thank you Irina. You rock with your posts. I always look forward to your new posts .
I just dont have space for one more appliance however I need pressure cooker. Do you have recommendation of gas stove pressure cookers ? I see Tamara’s blog that lots of pressure cookers have been tested positive for lead so I want to be sure before I get one.
Hi, Pallavi: Thank you for asking. I don’t have a recommendation for a gas stove pressure cooker right now. But I put it on the list of things to research. Is anybody else interested in a gas stove pressure cooker? ~Irina
Hi Irina,
I am also interested in a gas stove pressure cooker. The part that touches the food to be made of a stainless steel, that’s also without Aluminum. Because as you know, that also accumulates in our body, and can cause all sorts of problems. Including memory loss, and continued anemia, if one has it.
Thank you so much,
Azzy