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Microwaves – probably one of the most celebrated and widely used 20th century inventions in the western world. The chances are, even if you don’t use it, you’ll have one in your house and office. They’re quick and convenient, but they pose all sorts of health risks, and are best avoided at all costs. But just what is it that’s so bad about them?

They’re radioactive, and mess with your heart rate and blood cells

On average, microwaves produce 2.4 GHz radiation, which can have serious impacts on your body. A study by Dr. Magda Havas of Trent University has shown that this amount of radiation can cause ‘immediate and drastic’ changes to your heart rate. Another study by Dr. Hans Hertel shows that this radiation alters the balance of red and white blood cells. Research also indicates that microwave radiation can lead to blood sugar spikes connected with diabetes in susceptible individuals.

They zap nutrients right out of your food

Due to the dielectric heating of foods when cooked in a microwave, a startling amount of the nutrients are lost in the ‘cooking’ process. Studies have shown an approximate 40% drop in the levels of vitamin B12 in meat when heated in a microwave as opposed to traditional methods. Even more shockingly, broccoli was found to lose up to 97% of its antioxidants when microwaved, as opposed to just 11% when steamed. As the Paleo diet focuses on eating clean, nutrient dense foods, microwaving doesn't make much sense does it?

They transfer carcinogens into food

If you reheat your food in any kind of plastic wrap, or even in a plastic tub, all sorts of chemicals can leak into your meal. In a study by the Russian government, levels of BPA, polyethylene terephthalate (PET), benzene, toluene, and xylene were discovered in microwaved food.

And it’s not just the food itself you need to worry about..

Perhaps most shockingly of all, as microwaves are supposedly ‘safe’ to use in the home – they can leak radiation and electromagnetic emissions directly into your kitchen. You wouldn’t eat your food in an electromagnetic power plant, so why put yourself in the same danger in your kitchen?

Our hectic lives mean that sometimes we just don’t have the time to prepare healthy, delicious meals for the whole family every evening. Sometimes, meal planning and cooking food in large batches is one of the best ways of saving time whilst ensuring everyone eats healthily. But what if you want to reheat that food? Personally, when I’m batch cooking, I tend to mainly make stews, curries, casseroles, even soups. These are really easy to reheat using a traditional saucepan and stove, and can be ready in minutes. Also, I tend to peel and chop my veggies when I have the time so they are ready to roast, boil or steam when I want them. I’ll often roast up some sweet potatoes or squash in their skin – and when I want to eat them, I’ll just throw them in a hot oven for five minutes to heat through before peeling. When it comes to meat, I’ll often chop this up and leave it in the fridge ready to cook. Stir fries are a brilliant way to quickly cook your protein, especially if you dice it finely. Steak, Lamb, Salmon and Tuna are also excellent choices if you’re in a rush, as they can (and should!) be eaten rare, so will only take a couple of minutes to cook each side.

Why Ditching the Microwave Supports a More Intentional Way of Eating

One of the fundamental principles of the Paleo lifestyle is mindfulness — taking time to understand what you’re putting into your body and how it’s prepared. Microwaving doesn’t exactly align with that. It’s often synonymous with rushed eating, packaged meals, and convenience at the expense of quality. While it may shave a few minutes off meal prep, it robs you of connection with your food — a connection that’s essential to long-term health and wellbeing.

When you remove the microwave from your routine, you naturally begin to plan and prepare your meals with more intention. You’re more likely to make real food choices and less likely to rely on processed or packaged meals. Over time, this shift alone can transform not only your health but also your relationship with food and how you experience meals.

Simple and Speedy Reheating Alternatives

If the idea of giving up your microwave sounds impractical, consider how easy it actually is to reheat food using safer, more Paleo-aligned methods:

• Stovetop: For soups, stews, curries, or casseroles, simply warm over medium heat in a saucepan with a splash of water or broth to prevent sticking. Most meals are ready to eat within 5–7 minutes.
• Oven: For roasted vegetables, leftover meats, or baked dishes, preheat your oven to 160°C (320°F), cover with foil, and heat for around 10–15 minutes. The result? Even heating and a much better texture than a microwave can offer.
• Steam Basket: A brilliant option for reheating vegetables while maintaining their nutrients. It only takes a few minutes and adds a gentle warmth without compromising taste or texture.
• Slow Cooker: If you’re feeding a family, this is ideal for heating large portions slowly and evenly. Just set it on low while you’re at work or out running errands, and return to a warm, ready-to-eat meal.

Time-Saving Tips Without the Microwave

Many people rely on microwaves due to the belief that they simply don’t have time. But with a little bit of forethought, you can reheat food just as quickly — and much more safely — using traditional methods. Here’s how:

• Invest in quality cookware: A cast-iron skillet, enamelled pot, or good quality stainless steel pan can help reheat food evenly and quickly on the stove.
• Reheat while you multitask: Put your leftovers in a saucepan or oven first, then pack lunches, prep your breakfast, or clean up while it heats through. You’ll barely notice the time.
• Use the oven's residual heat: If you’ve cooked dinner in the oven, switch it off when you’re done and slide in a container of tomorrow’s lunch. It’ll warm gently without needing extra energy or time in the morning.

Enhancing Flavour Through Traditional Reheating

Another benefit of avoiding the microwave is the boost in flavour. Have you ever noticed how microwaved food can taste bland or rubbery? That’s because microwaves heat unevenly, drying out some parts while leaving others cold. By reheating food on the stove or in the oven, you preserve moisture, deepen flavours, and maintain a satisfying texture. Stews become richer, casseroles thicken, and meats retain their juiciness.

How Microwaving Affects Your Containers

It’s not just your food that suffers in the microwave — your containers do too. Reheating food in plastic containers, even those labelled “microwave safe,” can release a range of harmful chemicals such as phthalates, dioxins, and BPA into your food. These endocrine-disrupting compounds have been linked to a number of health issues, including hormonal imbalances and fertility problems. Opting for glass or ceramic containers, and heating your food outside of the microwave, dramatically reduces this risk.

Retraining Your Routine for Better Health

Adopting a microwave-free kitchen might feel like a major adjustment at first, especially if you're used to relying on it. But after a few weeks, it becomes second nature. The slight increase in prep time is easily outweighed by the benefits in food quality, nutrient retention, and peace of mind. It’s all about rethinking the way we approach convenience and prioritising practices that align with long-term wellness.

Start with small changes — perhaps by setting aside the microwave for one meal a day. Then, experiment with stove or oven reheating for your favourite leftovers. Before long, you’ll discover that the microwave isn’t quite as essential as you once believed.

Final Thoughts on Ditching the Microwave

The Paleo lifestyle is about stripping things back to what works best for your body and honouring the natural way of living. Microwaves may be modern marvels of convenience, but they fall short when it comes to nutrient preservation, food safety, and overall health. With simple adjustments and a touch of planning, you can enjoy tastier meals, retain more nutrients, and avoid the potential health risks associated with microwave use — all while staying true to a more mindful, ancestral approach to eating.

If you’ve already said goodbye to your microwave, what’s been the biggest benefit you’ve noticed? If you’re thinking about it, what’s holding you back? Let me know in the comments — I’d love to hear your thoughts!

What are your thoughts on microwaving food? Is it something you still do or did you give it up along with the grains and sugar?