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Question:
I want to be healthy, but I’ve heard I need to start by making over my kitchen. Should I begin by getting rid of my microwave? I’ve read that microwaves destroy nutrients and that the radiation could cause cancer. Should I keep it?
— Sharlene M., via E-mail

Answer:

You’re not alone in asking this question, Sharlene. Many people have concerns about microwave ovens — often based on things they’ve read online or heard from well-meaning friends. But the truth is, a lot of these fears are rooted in outdated science and misinformation.

If you’ve been avoiding your microwave because you’ve concluded it “can’t be good,” I invite you to keep an open mind as you read this article. Maybe you’ve even tossed your microwave out altogether. If so, that’s okay — and so is changing your mind when you’re presented with clear, science-backed information.

Let’s break it down.

How a Microwave Works

Before we talk about safety and nutrition, let’s clear up how microwaves actually cook food.

Microwaves Are a Type of Energy

Microwave ovens generate electromagnetic waves using a device called a magnetron. These waves are similar to radio waves but operate at a much higher frequency — about 2.45 gigahertz (FDA, 2021).

They Target Water, Fat and Sugar Molecules

Microwaves are especially good at heating foods with water, fat, or sugar, because they excite polar molecules. These molecules begin to vibrate — around 2.5 billion times per second — when exposed to microwave energy.

This Vibration Creates Heat

The intense vibration causes friction, which generates heat. This heat spreads and cooks the food. Contrary to popular belief, microwaves don’t cook food “from the inside out.” Instead, they usually heat outer layers first (up to 1–1.5 inches deep), and the inner parts cook via conduction — the same way heat moves through a pan.

No Ionizing Radiation

Microwaves use non-ionizing radiation, which doesn’t alter DNA or make food radioactive. This is a key reason they’re considered safe — and fundamentally different from ionizing radiation used in medical imaging or nuclear energy (WHO, 2005).

Bonus Tip:

The turntable inside your microwave helps ensure even heating, reducing the risk of hot and cold spots by rotating the food.

Do Microwaves Cause Cancer?

No. This is one of the most persistent myths, but it’s not backed by science. Microwave ovens use non-ionizing radiation — which is completely different from ionizing radiation like X-rays or gamma rays, which can damage DNA and increase cancer risk.

Non-ionizing radiation from a microwave simply causes water molecules in food to vibrate, producing heat. It doesn’t change the structure of the food or make it “radioactive.” According to the World Health Organization and the U.S. Food and Drug Administration, microwave ovens do not pose a cancer risk when used properly (WHO, 2005; FDA, 2021).

What About Free Radicals or Dangerous Compounds?

Some people claim that microwaves generate free radicals or create toxic compounds in food. That’s not true either. Numerous studies have shown that microwaving food does not produce harmful chemicals or unstable molecules that would put your health at risk (Harvard Health Publishing, 2019).

Do Microwaves Destroy Nutrients?

Yes — but so does every method of cooking.

What really matters is how much nutrient loss occurs and which cooking methods preserve or enhance nutrients.

Here’s what you need to know:

• • Nutrient loss during cooking depends on temperature, time, and water.
  • Microwaving often preserves more nutrients than boiling, frying, or baking because it cooks food quickly and uses very little water (University of Illinois Extension, n.d.).
  • A controversial 2003 study from Spain reported that microwaving broccoli destroyed up to 97% of its antioxidants — but the researchers used five ounces of water with five ounces of broccoli. That’s essentially boiling it (Vallejo et al., 2003).
  • If you microwave veggies with just a few tablespoons of water, you retain significantly more nutrients.

So not only is microwaving not the worst — it can be one of the best ways to cook food while preserving its nutritional value.

Wait — Can Cooking Ever Increase Nutrients?

Yes! In fact, certain nutrients become more bioavailable (easier for your body to absorb) when foods are cooked.

Here are a few examples:

Some nutrients (like vitamin C and some B vitamins) are sensitive to heat and water — so it’s smart to eat a mix of both raw and cooked foods. But don’t be fooled into thinking raw is always better.

What Should You Microwave Food In? Avoid the Wrong Plastics

One legitimate concern is what you’re microwaving food in — not the microwave itself.

Here’s what to avoid:

• • Plastic containers that are not microwave-safe. When heated, certain plastics can leach harmful chemicals like BPA (bisphenol A) and phthalates into your food. These compounds have been linked to hormone disruption and other health risks.
  • Old or damaged plastic containers, even if labeled microwave-safe, may degrade and pose risks over time.

What to use instead:

• • Glass containers (like Pyrex or tempered glass)
  • Ceramic dishes labeled microwave-safe
  • Microwave-safe plastics (look for the microwave icon on the bottom)

Pro tip: When reheating food in the microwave, cover it with a paper towel or microwave-safe lid to prevent splatter — not plastic wrap unless it’s microwave-safe and not touching the food.

How Microwaves Actually Cook

Microwaves cause water molecules in food to vibrate rapidly, which generates heat. Contrary to popular belief, the outside layers of food tend to heat first. It may feel like the inside cooks faster because water in the center gets hotter and holds the heat longer.

This technology dates to a post–World War II discovery in 1946, when an engineer at Raytheon noticed his chocolate bar melted near radar equipment. That accidental observation led to the modern microwave oven, which became widely used by the late 1970s.

Any Real Downsides to Microwaves?

From a health perspective, not really.

The main issues are:

• • Occasional splatter explosions (e.g., eggs or cherry tomatoes if not pierced).
  • Risk of steam burns when opening hot containers (like popcorn bags).
  • Using non-microwave-safe plastic can be harmful. Always stick to glass or certified microwave-safe containers.

Bottom Line: Should You Keep Your Microwave?

Absolutely.

The microwave is not only safe, it’s one of the most nutrient-preserving cooking tools in your kitchen.

Use proper containers, avoid myths, and lean into the science. Microwaves aren’t the enemy of health — they can be a valuable ally in making fast, healthy meals.

Quick Tips for Smart Microwave Use:

• • Use minimal water (1–3 tbsp) for vegetables.
  • Choose glass, ceramic, or microwave-safe plastic — no cheap containers.
  • Prick foods with skin to avoid explosions.
  • Cover loosely to retain moisture and avoid splatter.
  • Pair veggies with healthy fat (like olive oil) to enhance nutrient absorption.

References

1. Harvard Health Publishing. (2019). Microwave cooking and nutrition. Harvard Medical School.
https://www.health.harvard.edu/staying-healthy/microwave-cooking-and-nutrition

2. U.S. Food and Drug Administration (FDA). (2021). Microwave ovens and food safety.
https://www.fda.gov/food/buy-store-serve-safe-food/microwave-ovens-and-food-safety

3. World Health Organization (WHO). (2005). Electromagnetic fields and public health: Microwave ovens.
https://www.who.int/peh-emf/publications/facts/fs204/en/

4. Vallejo, F., Tomás-Barberán, F. A., & García-Viguera, C. (2003). Phenolic compound contents in edible parts of broccoli inflorescences after domestic cooking. Journal of the Science of Food and Agriculture, 83(14), 1511–1516. https://doi.org/10.1002/jsfa.1585

5. University of Illinois Extension. (n.d.). Microwaving and nutrient retention.
https://web.extension.illinois.edu/microwaving-and-nutrition

6. Rock, C. L., Lovalvo, J. L., Emenhiser, C., Ruffin, M. T., Flatt, S. W., & Schwartz, S. J. (1998). Bioavailability of β-carotene is lower in raw than in processed carrots and spinach in women. The Journal of Nutrition, 128(5), 913–916. https://doi.org/10.1093/jn/128.5.913

7. Stahl, W., & Sies, H. (1992). Uptake of lycopene and its isomers is greater from heat-processed tomato juice than from unprocessed tomato juice in humans. The Journal of Nutrition, 122(11), 2161–2166. https://doi.org/10.1093/jn/122.11.2161

8. National Institute of Environmental Health Sciences. (2022). Endocrine disruptors and health.
https://www.niehs.nih.gov/health/topics/agents/endocrine/index.cfm

9. McGee, H. (2004). On Food and Cooking: The Science and Lore of the Kitchen. Scribner.

_______________

Robert Ferguson is a California- and Florida-based single father of two daughters, nutritionist, researcher, best-selling author, speaker, podcast and television host, health advisor, NAACP Image Award Nominee, creator of the Diet Free Life methodology, and Chief Nutrition Officer for iCoura Health. He also serves on the Presidential Task Force on Obesity for the National Medical Association and the Health and Product Advisory Board for Zinzino, Inc.

You can reach Robert via email at robert@dietfreelife.com.

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