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

The "Beef" with Beef

As you've noticed from my Monday blogs, I am an advocate for meatless meals.  No, I am not a vegetarian or vegan in any form but I do avoid red meat.  Mostly, this is due to personal preference but as I often point out, there are nutritional benefits of limiting red meat.

Today, I want to look at the other side.  Being from Texas, I can understand the love many people have for their beloved steak and potatoes. And on that note, there is nothing inherently wrong with eating red meat- it more has to due with the quality and the amount of red meat you consume.  Let's look at the good, the bad, and the ugly sides of this Southern dietary staple.

The Good...

• Red meat is the richest source of heme iron- the form that is most highly absorbed by the body
• Lean beef is a very good source of protein, providing 64.1% of the daily value for protein in just 4 ounces. 
• It is a very good source of vitamin B12 & vitamin B6- two vitamins needed by the body to decrease levels of homocysteine
• Homocysteine levels are associated with an increased risk of heart attack and stroke
• Beef is also a good source of selenium and zinc.
• Selenium helps reduce the risk of colon cancer and is needed for the proper function of glutathione peroxidase, an important antioxidant that has been shown to reduce the severity of inflammatory conditions like asthma and rheumatoid arthritis (1)
• Zinc, which is helpful for preventing the damage to blood vessel walls that can contribute to atherosclerosis, is also needed for the proper function of the immune system (2)

The Bad...
A particular research study (3)  involving 848 patients and 1078 healthy controls matched for sex and age found

•  Eating more than 8 servings of red meat a month was associated with 52% increased risk of a cardiac event (cardiac arrest and sudden death)
• Study participants who ate 8 or more portions red meat each month had 4.9 odds of having a heart attack, compared to those with low meat intake

Beef contain naturally-occurring substances called purines.  In some individuals, excessive intake of purines can cause health problems.

• Purines are broken down to form uric acid.  Accumulation of purines in the body can lead to excess accumulation of uric acid, which can lead to the formation of kidney stones and Gout.

Many studies link red meat consumption to increased risk factor for cardiovascular disease

• The major fatty acids found within beef  have each been found to be significantly associated with increased risk of Coronary Heart Disease (CHD) (4)
• High consumers of red meat have been found to possess both higher intakes of LDL cholesterol and triglycerides than vegetarians, vegans, or those who are moderate to low consumers of red meat (5)

...And Things to Consider

Perhaps it's not beef to blame. Recent criticisms of the studies relating red meat consumption to various diseases argue that these studies fail to distinguish between proceed and unprocessed red meats.  Proceeded meats, such as ham, bacon, and sausages have added chemicals and preservatives which play into the reasons they may be linked to increased risk of various chronic diseases.

Red meat produced today is leaner and lower in fat than what was produced ten years ago (6), and with options like grass-fed beef and leaner animal varieties, red meat can be part of a healthy source of nutrition in your diet. In fact, one study showed that consumption of up to 180 grams a day of red meat in combination with a low fat diet did not negate the LDL cholesterol lowering effects of diet (7)

Here are some suggestions on how to select the  Best Beef

• Buy organic
• This will give you more assurance there are not added pesticide, hormone or antibiotics and that the cattle were raised in a humane manner

• Look for 100% grass-fed
• Grass fed beef is naturally higher in Omega 3 Fatty Acids, Vitamins A & E and Conjegated Linoleic Acid (CLA)
• It also contains less total and saturated fat per serving
• Always buy the leanest cuts of red meat
• The leanest cuts of beef are taken from the round bone
• These include eye of round, top round, & bottom round

• Avoid all processed meats
• A recent report from the American Heart Association states that consumption of
  

  processed meats, but not red meats, is associated with higher incidence of CHD and diabetes (8)

1) Kiatoko M, McDowell LR, Bertrand JE, et al. Evaluating the nutritional status of beef cattle herds from four soil order regions of Florida. I. Macroelements, protein, carotene, vitamins A and E, hemoglobin and hematocrit. J Anim Sci 1982 Jul;55(1):28-37 1982. PMID:16350.

2) Johnson JM, Walker PM. Zinc and iron utilization in young women consuming a beef-based diet. J Am Diet Assoc 1992 Dec;92(12):1474-8 1992. PMID:16320.

3) Kontogianni MD, Panagiotakos DB, Pitsavos C, Chrysohoou C, Stefanadis C. Relationship between meat intake and the development of acute coronary syndromes: the CARDIO2000 case-control study. Eur J Clin Nutr. 2007 Mar 14; [Epub ahead of print] 2007. PMID:17356558.

4) Hu, F. B., Stampfer, M. J., Manson, J. E., Ascherio, A., Colditz, G. A., Speizer, F. E., et al. (1999a). Dietary saturated fats and their food sources in relation to the risk ofcoronary heart disease in women. American Journal of Clinical Nutrition, 70, 1001-1008.

5)Li, D., Sinclair, A. J., Mann, N., Turner, A., Ball, M., Kelly, F., et al. (1999). The association of diet and thrombotic risk factors in healthy male vegetarians and meat-eaters. European Journal of Clinical Nutrition, 53, 612-619.

6) Higgs, J. (2000). The changing nature of red meat: 20 years of improving nutritional quality. Trends in Food Science and Technology, 11, 85–95.

7) Beauchesne-Rondeau, E., Gascon, A., Bergeron, J., & Jacques, H. (2003). Plasma lipids and lipoproteins in hypercholesterolaemic men fed a lipid-lowering diet containing lean beef, lean fish, or poultry. American Journal of Clinical Nutrition, 77(3), 587-593.

8) Micha, R., Wallace, S., Mozaffarian, D. (2010). Red and processed meat consumption and risk of incident of coronary heart diease, stroke, and diabetes mellitus. American Heart Association. <http://www.wbur.org/files/2010/05/0518meat2.pdf>