Truth on Tuesday

Is buying Organic healthier?

You see it almost everywhere now. From organic coffee to carrots, cookies and milk, even organic dog food.  What's the deal? Is it just another health craze or are there benefits to buying organic?  If so, do you need to buy everything organic?  Here's the scoop on a recent review of the research studies done on organic foods plus a quick guide on what's worth your extra dime to have that organic label.

First off, let's define what organic means.  Until recently, there were not any legal definitions or label requirements for the word organic.  Nowadays, a before a product can claim to be "organic", a Government-approved certifier must inspect the farm where the food is grown to ensure the farmer is following the necessary rules to meet USDA organic standards.  Also, the food manufacturing companies are required to meet standards as well before the food arrives at your local supermarket. 



The USDA National Organic Program (NOP) ensures that organic foods are produced using methods that emphasize the use of renewable resources and practices that promote the conservation of soil and water to enhance environmental quality for future generations.  USDA also regulates the use of synthetic fertilizes, genetic engineering, and irradiation practices.  Organic meat, poultry, eggs and dairy must come from animals that have no been given antibiotics or growth hormones. Also, organic foods must be produced without pesticides, sewage sludge, or fertilizers made with synthetic ingredients.  However, The USDA makes no claims that organic foods are safer to eat than conventional foods (1).

To date, there is no scientific evidence that proves that consuming an organic diet produces a positive effect on direct measures of health status such as serum glucose, LDL oxidation and triglycerides levels (2).  Studies that compare nutrient content of organic to non organic foods are difficult to assess due to differences in environmental conditions such as climate and soil content as well as differences in farming practices.  However,  reviews of multiple studies show that organic varieties do provide significantly greater levels of vitamin C, iron, magnesium, and phosphorus, and typically provide greater levels of antioxidant such as anthocyanins, flavonoids, and carotenoids (3).

When it comes down to prioritizing which produce items you should spend the extra dollar on, choose items with a thin skin that you do not have to cut into or peel.

• The Dirty Dozen- you may or may not have heard this before, but this term refers to the twelves produce items that are known to have the highest pesticide residues. The list includes:
• Peaches
• Apples
• Sweet Bell Peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Pears
• Grapes (Imported)
• Spinach
• Lettuce
• Potatoes

When purchasing items with a thick, peelable skin, like a banana, buying organic should be less of a priority. Produce items that contain the least amount of pesticide residues include:

• Onions
• Avocado
• Sweet Corn (Frozen)
• Pineapples
• Mango
• Asparagus
• Sweet Peas (Frozen)
• Kiwi Fruit
• Bananas
• Cabbage
• Broccoli
• Papaya

Some studies also suggest the importance of buying organic meats, dairy and seafood to avoid added hormones and  antibiotics.  Organic livestock must be fed 100% organic feed that’s free of any animal by-products, hormones, antibiotics, or other animal drugs (1). Animal feeding experiments indicate that animal health and reproductive performance are slightly improved when they are organically fed (4).  Organic varieties are also significantly lower in nitrates and pesticide residues.  Also, health benefits from consuming organic dairy products have been demonstrated with regard to various skin disorders such as eczema (3).

What about other confusing labeling claims?
This is where it can get complicated-  all natural, free range, cage free, grass fed, ect. ect. Are these important? What do they mean? The key thing to point about is that these are all voluntary labels for livestock products, and have various levels of efficacy. No consistent research has shown any healthy benefits for majority of theses claims.  Here are a few definitions listed by the USDA:

  

• Free-range. This label indicates that the flock was provided shelter in a building, room, or area with unlimited access to food, fresh water, and continuous access to the outdoors during their production cycle. The outdoor area may or may not be fenced and/or covered with netting-like material. This label is regulated by the USDA.
• Cage-free. This label indicates that the flock was able to freely roam a building, room, or enclosed area with unlimited access to food and fresh water during their production cycle.
•  Natural. As required by USDA, meat, poultry, and egg products labeled as “natural” must be minimally processed and contain no artificial ingredients. However, the natural label does not include any standards regarding farm practices and only applies to processing of meat and egg products. There are no standards or regulations for the labeling of natural food products if they do not contain meat or eggs.
• Isn't that great? So the all natural potato chips you're eating hold no merit other than the nice little comforting label on the front of the bag.
•  Grass-fed. Grass-fed animals receive a majority of their nutrients from grass throughout their life, while organic animals’ pasture diet may be supplemented with grain. Also USDA regulated, the grass-fed label does not limit the use of antibiotics, hormones, or pesticides. Meat products may be labeled as grass-fed organic.
• Pasture-raised. Due to the number of variables involved in pasture-raised agricultural systems, the USDA has not developed a labeling policy for pasture-raised products.
• Humane. Multiple labeling programs make claims that animals were treated humanely during the production cycle, but the verification of these claims varies widely. These labeling programs are not regulated.

So when it comes to buying organic, think about your grocery budget.  Prioritize how much you are willing to spend and pick the items that are most important to you. Begin with the dirty dozen, and branch into buying organic meats, seafood and dairy when possible.  Remember, buying organic processed food like cookies and potato chips are basically just buying organic junk food.  Don't be fooled!

To read more about organic foods, visit USDA's website: http://www.ams.usda.gov/AMSv1.0/nop




1. Brannon, C. (2011). Do Organics Promote Children’s Health? — Research Shows Pesticides May Cause Neurological Disorders. Today’s Dietitian, 13(12),  34.

2. Dangour, A., Lock, K., Hayter, A., Aikenhead, A., Allen, E., & Uady, R. (2010). Nutrition-related health effects of organic foods: a systematic review. Journal of Clinical Nutrition, 92, 203-210.  

3. Crinnion, W. (2010). Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer. Alternative Medicine Review:a journal of clinical therapuetic, 15, 4-12.

4.  Magkos, F., Arvaniti, F., & Zampelas, A. (2003).  Organic food: nutritious food or food for thought? A review of the evidence.  International Journal of Food Sciences and Nutrition, 54(5), 357-371.

 

Truth on Tuesday

 Debunking Milk Myths

“Should I be drinking Soy Milk, Almond Milk or Cow’s Milk?”

“Wait, isn’t milk bad for you?”

“What is the craze with Coconut Milk?”

I get asked these question a lot. With so many milk and dairy-free milk alternatives how do you know which one should you be pouring over your cereal in the morning? Should you even be drinking milk? The quick answer to that last question is, unless you are allergic to dairy then yes, you should be drinking milk.

·        As you are well aware, milk is essential for proper bone growth and development, especially in children and adolescents. Other benefits related to daily consumption of milk include blood pressure maintenance, reduced risk of cardiovascular disease, improved sleep quality, and decreased symptoms of PMS in women. Additionally, drinking milk can be helpful in weight maintenance. While whole milk contains about 120 calories and 5 grams of fat per cup, you can opt for a lower fat version such as 2% or skim. Fat Free or Skim milk contains the same amount of protein as Whole Milk but with less fat and calories.

·         Recently, you may have read about debate against the promotion of milk in our diets.  Some common issues with milk consumption among Americans include everything from contamination, to promotion of certain diseases like autism, cancer, and heart disease.

o    Contaminants of interest include pesticides and polychlorinated biphenyls (PCBs).  Since these contaminants do not readily leave the body they can build up, possibly having detrimental effects on the immune, reproductive, and central nervous system.   Research also shows links between polychlorinated biphenyls and cancer (1). 

o   A compound called insulin-like growth factor (IGF-I) found in cow’s milk has been associated with both prostate and breast cancer when found in high concentrations (2). 

o   The European Journal of Clinical Nutrition stated in 1994, "Milk consumption correlates positively with cholesterol levels in blood as well as coronary mortality. In comparisons between 17 countries, there is a good correlation between national cholesterol levels and mortality from ischemic heart disease." 

·         It is worth noting that the associations with milk and heart disease are most likely due to the high saturated fat content of whole milk and full-fat dairy products.  However, it is important to consider whether it is actually the contents found in milk and dairy products, or merely the saturated high fat content that lead to the occurrence of heart disease. 

What about soy milk?

While soy milk is not technically milk, it's a popular milk substitute for vegans since it’s derived from a plant source.  It is made from soybeans, which are soaked, finely ground, and then strained. Soy milk does not contain any lactose, so it is also a suitable alternative lactose intolerant individuals. One cup of soymilk contains about 7 grams of protein, 4 grams of carbohydrate, 4 grams of fat, very little saturated fat, and no cholesterol.  Fortified soy milk contains about 300 mg of calcium and approximately 120 mg of Vitamin D. 

Various animal studies have shown the bone sparing effects of the isoflavins found in soy protein, and many recent studies show promising effects in humans as well (1).  These effects can be attributed to the isoflavones, suggesting 83 mg of isoflavones daily may improve spinal bone mineral density in post-menopausal women (2).  One cup of soy milk contains 20-40 mg of isoflavones, so one could achieve this amount in 2-3 cups of soymilk.  The only downfall of soy milk is that it has only about a quarter of the calcium as cow's milk. Many soy milk manufacturers are adding calcium to their products, but studies show that it is not as beneficial as naturally-occurring calcium.  It is also important to point out that while research suggests that isoflavins in soy milk can help reduce and prevent osteoporosis, the recommended amount for dietary intake has not yet been established.

Almond and Coconut Milks

• Both Almond and Coconut milk are both lactose and cholesterol free milk alternatives. However, both varieties are lacking in nutrition compared to cow’s milk. They provide only 1 gram of protein per cup verses the grams found in regular milk. 
• The positive press surrounding coconut milk has to do with the content of lauric acid and other medium-chain fatty acids (MCFAs). MCFAs promote weight maintenance without raising cholesterol levels and may be helpful in preventing weight gain (6).  Some research suggestions that lauric acid may have favorable effects on HDL cholesterol (7), but these studies are not conclusive.
• While they serve as great low calorie alternatives that are fortified with many of the same vitamins and minerals, most experts agree that both Almond and Coconut Milk are inferior sources of nutrients for children (8).

The Takeaway…

Either soy or cow’s milk can have the same beneficial effect when consistently consumed as part of a regular healthy diet.  The push for no dairy products seems like another diet fad that Americans may or may not choose embrace. The science behind milk consumption in combination with weight bearing exercise for the preservation of bone mineral density and prevention of osteoporosis is well established.  If you are worried about extra chemicals and hormones added to cow’s milk, I suggest you buy Organic. Horizon, Organic Valley, and Stoneyfield Farms are just a few brand you can find at most supermarkets.   

 References:

1)      Baars AJ, Bakker MI, Baumann RA, et al. Dioxins, dioxin-like PCBs and non-dioxin-like

       PCBs in foodstuffs: occurrence and dietary intake in the Netherlands. Toxicol Lett.          

        2004;151:51-61.

2)      Voskuil DW, Vrieling A, van’t Veer LJ, Kampman E, Rookus MA. The insulin-lik growth factor system in cancer prevention: potential of dietary intervention strategies. Cancer Epidemiol Biomarkers Prev. 2005;14:195-203.

3)      Cramer DW, Greenberg ER, Titus-Ernstoff L, et al. A case-control study of galactose

       consumption and metabolism in relation to ovarian cancer. Cancer Epidemiol  Biomarkers  Prev.   

       2000;9:95-101.

4)      Lydeking, E, Jens, O, Beck, E, and  Jenson, K.  (2004). Soymilk or progesterone for prevention of bone loss. European Journal of Nutrition, 43(497), 246-257

5)      Newton, K., LaCroix, A., & Levy, L. (2006). Soy protein and bone mineral density in lder men and women: a randomized trial. Maturitas, 55(3) 270-277.

6)      Aoyama, T., Nosaka, N., & Kasai, M. (2007). Research on the nutritional characterisitics of medium-chain fatty acids. Journal of Medical Investigation, 54(3-4), 385-388.

7)      Amarasiri, W. & Dissanayake, A. (2006). Coconut fats. The Ceylon medical journal, 51(2)47-51.

8)      Appold, K. (2011). Cucckoo for coconut products. Today’s Dietitian. <http://www.todaysdietitian.com/news/exclusive1011.shtml>