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.
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