As an integrative health and functional nutrition coach, I’ve taken a special interest in prioritizing healthier food choices for myself and my family. Plus, my experience as a mom has pushed me to research even more. In my experience (and based on the research I’ve done), there is a strong case for buying organic foods where possible, which includes minimizing pesticides, GMO-foods and unnecessary food additives. So yes, I’m all in support of buying and eating organic foods as much as possible, especially when it comes to kids.
(Note: There are also benefits to buying organic meats, packaged goods, and even skin care, bedding/towels and clothes, but for today, we’ll focus on food, primarily produce.)
What's the buzz about? What are “organic” foods?
Organic agriculture aims to preserve natural resources, support animal health and welfare, and avoid most synthetic materials. While it’s not perfect, it’s definitely not just a philosophy; the USDA regulates the organic industry with strict standards.
Organic agricultural products must meet certain requirements to carry the organic label. These requirements include:
Prohibit the use and interaction with genetically modified organisms (GMOs)
Ask farmers to refrain from the use of synthetic substances, pesticides, or herbicides
Require specific maintenance and enhancements of both soil and water quality
Guarantee your food isn’t grown using conventional chemicals (and that the farm hasn’t used these for at least three years)
Organic farmers also rotate crops and utilize composted animal manures and green manure crops to improve soil nutrient density.
Animals raised on organic farms receive no antibiotics or growth hormones, are given feed that has been grown organically, and are able to roam around outside.
Processed organic foods must not contain synthetic additives. (There is still a lot of room for improvement here which is why just buying products labeled as organic isn’t enough, but it’s usually a good first step; reading ingredients is more important however).
The USDA then certifies organic crops, animal products, and processed foods. Only foods that are 95% organic can carry a "USDA Organic" seal.
NOTE: “USDA organic” means that products are non-GMO. But keep in mind that when you buy non-GMO verified products, that does not necessarily mean they are organic. Nor does it ensure that they are healthy! But I will mention which are the common GMO foods and why it’s important to avoid them (below).
Why buy Organic? Is It worth it?
First, let me share the 3 MAIN REASONS WHY I PERSONALLY CHOOSE ORGANIC FOODS WHEN POSSIBLE:
1. Pesticide exposure is harmful, and consuming a principally organic diet helps to limit exposure. Recent studies show that “an organic diet provides a dramatic and immediate protective effect against exposures to organophosphorus pesticides that are commonly used in agricultural production.” Multiple other studies demonstrate that organic foods also provide more nutrition, including antioxidants.
The American Academy of Pediatrics (AAP) has taken a strong stance against pesticides, quoting: “Understanding the chronic health implications from both acute and chronic [pesticide] exposure are emerging. Epidemiologic evidence and animal studies demonstrate associations between early life exposure to pesticides and pediatric cancers, decreased cognitive function, and behavioral problems.”
There is plenty of evidence to support organic foods, and even though many argue that there is still a lack of long term studies, I feel more comfortable taking a proactive approach.
2. GMOs can wreak havoc on our gut and fertility (and GMOs and pesticides go hand in hand!) The American Academy of Environmental Medicine (AAEM) has taken a strong stance against the use of GMOs for a number of reasons. These include insufficient safety assessment, and many serious health risks associated with Genetically Modified (GM) food consumption including:
infertility
immune dysregulation
accelerated aging
dysregulation of cholesterol synthesis
insulin dysregulation
changes in the liver, kidney, spleen and gastrointestinal system
and intestinal damage in animals fed GM foods.
Plus as mentioned, GMOs and increased pesticides go hand in hand…
One of the biggest reasons GMOs were created was to engineer crops to be herbicide- and pesticide-tolerant. The Non-GMO Project states that more than 80% of all genetically modified crops grown worldwide have been engineered for herbicide tolerance. This means that when you buy something with GMOs in the ingredients, you are most likely consuming herbicides as well. The most widely used herbicide is glyphosate, which the World Health Organization’s (WHO) cancer agency claims is “probably carcinogenic”.
There are currently 10 main crops sold on the market that are GMOs: sugar beets (any sugar that is not labeled cane sugar comes from sugar beets), corn, soy, canola, cotton, golden rice, potatoes, tomatoes, squash, and papaya. So its best to look for Non-GMO (and organic) when buying these foods (and foods containing these ingredients).
Remember GMO foods have been linked to digestive issues, aging, infertility and more, so its best to avoid!
3. Children are uniquely vulnerable.
Children are uniquely vulnerable to environmental toxins, and food is their greatest source of toxic exposure. Studies (from the EPA and National Academy of Sciences) found that babies and children are exposed to a greater concentration of toxic chemicals than adults, and their developing brain and organs are especially vulnerable. To top it off, they have immature physiologic detoxification systems which make them less able to excrete toxins.
So at minimum, I feel strongly that we should buy organic when possible for the sake of our children!
More on the BENEFITS of choosing organic…
Is Organic Food More Nutritious?
Scientific opinions vary on whether organic growing practices lead to improved nutritional composition of the foods or better health outcomes. Unfortunately, funding for organic research has been very underwhelming, which doesn’t help. Yet we do know that observational studies have shown an increased intake of organic foods may be associated with reduced incidence of infertility, birth defects, allergic sensitization, otitis media, pre-eclampsia, metabolic syndrome, high BMI and non-Hodgkin lymphoma. While yes we do need more clinical studies to confirm these health benefits, there are still a ton of other benefits associated with organic farming
Main Benefits of Organic Foods:
Lower Pesticide Residues: While not guaranteed to be completely pesticide-free, organic foods generally have lower levels of pesticide residues compared to conventionally grown produce.
Reduced Exposure to Synthetic Chemicals: Organic farming avoids the use of synthetic fertilizers, pesticides, and other chemicals, which can reduce exposure to harmful substances. They also don’t contain hormones and antibiotics, which we can absorb and can affect our gut.
Improved Digestion: Organic foods, being more natural and free from additives, are generally easier for the body to digest, which is crucial for gut health.
Nutrient Density: One well-conducted meta-analysis comparing organic and conventional crops found that organic crops had significantly greater antioxidant activity and bioactive phytonutrients like flavonoids and anthocyanins. Another comparative study calculated nutrient contents of organic and conventional produce and grains and found higher levels of vitamin C, iron, magnesium, and phosphorus in the organic crops.
Another meta-analysis that compared conventional and organic meat found improved nutritional composition in the organic meat, with a 47% increase in total omega-3 fatty acids (and no major difference in total fat composition).
Additionally, there is research pointing to some environmental and ethical benefits such as: Environmental Benefits:
Reduced Pesticide Use: Organic farming restricts the use of synthetic pesticides, herbicides, and fertilizers, which can be harmful to the environment and human health.
Soil Health: Organic farming practices focus on maintaining and improving soil fertility, structure, and biodiversity, which can help reduce erosion and improve water quality.
Biodiversity: Organic farming promotes biodiversity by avoiding the use of broad-spectrum pesticides that can harm beneficial insects and other wildlife.
Reduced Greenhouse Gas Emissions: Organic farming methods are less dependent on fossil fuel-based fertilizers and pesticides, leading to a lower carbon footprint.
Animal Welfare: Organic standards require that animals are raised in a way that promotes their health and welfare, with access to pasture and natural diets.
Ethical Considerations:
Supporting Sustainable Farming: Choosing organic can support farmers who are committed to sustainable and environmentally friendly practices.
Promoting Animal Welfare: Organic standards prioritize animal welfare, which can be an important consideration for some consumers.
Supporting Local and Small Farms: Organic farming often involves smaller, family-run farms, which can help to support local economies.
Where to start…
If you’re feeling overwhelmed, it’s normal! But just take it one step at a time. Here are my suggestions of where to start, in order of importance:
1. Start with your Produce. If buying all organic is not an option, reference the EWG’s Dirty Dozen (the 12 fruits/vegetables with highest levels of pesticide residue). You can find this at www.ewg.org, or download a free app. Some of the dirty dozen (worth buying organic!) include:
Apples, Peaches, Nectarines, Strawberries, Grapes
Celery, Spinach, Bell Peppers, Cucumbers, Cherry Tomatoes, Snap Peas, Potatoes, Kale and Collard Greens
NOTE: Produce items with thicker skins tend to have fewer pesticide residues, because the thick skin or peel protects the inner fruit or vegetable. Remove the skin or peel, and you're removing much of the residue.
The EWG puts out a list of those foods, too, called the Clean 15. On the list this year: asparagus, avocados, cabbage, cantaloupe, cauliflower, eggplant, grapefruit, kiwi, mangoes, onions, papayas, pineapples, sweet corn, sweet peas, and sweet potatoes.
Also, be aware of these common GM foods (that are especially important to buy organic, or at minimum labeled Non-GMO):
Soy (including soy sauce, edamame, tofu, tempeh, but also beware of packaged products containing soybean oils and soy emulsifiers)
Corn (not only sweet corn and corn on the cob, but also common ingredients in packaged foods such as high fructose corn syrup, corn oil, corn syrup)
Zucchini and yellow squash
Papayas and some apples
And others include: Sugar Beets, Canola, Cotton, Alfalfa
If you’re interested in learning more about Genetically Modified foods, visit the website for The Institute for Responsible Technology at www.responsibleteachnology.org. You can find an app called The Non-GMO Project Shopping Guide, or pocket guides at www.ewg.org.
If you are interested in learning more about organic food, download the Rodale Institute’s free pdf: The Truth About Organic.
OTHER TIPS REGARDING PRODUCE:
Focus on variety. Having a diverse plate with different vegetables, fruits, grains, nuts/seeds and proteins will help to nourish and fuel the body. It could help limit the amount of contact with specific pesticides too.
Buy fruits and vegetables that look fresh, without damage. If you notice a bruise or damage, trim it off before you wash the food. Toss anything that has mold on it or looks like it's gone bad.
Keep fruits and vegetables at the right temperature. That means things like berries or and leafy greens should be kept in the refrigerator, along with anything precut or sold ready to eat.
Don't wash your food unless you're ready to prepare it. And when you are ready, start your food prep by washing your hands. Use cold, flowing water and the action of your hand or a clean vegetable brush to wash produce. This helps remove some germs such as bacteria and some residue from natural or synthetic pesticides. Even if fruits or vegetables have a rind, such as with watermelon or squash, wash them before you cut or peel them.
Use a clean vegetable brush instead of peeling fruit or vegetables such as apples or carrots. But throw away the leaves on the outside of leafy vegetables, such as lettuce or Brussels sprouts.
Vinegar or baking soda can be used to clean fruits and vegetables, but these products can change the taste of food.
2. After produce, move on to buying organic Animal Protein, or at minimum “pasture raised and no antibiotics added” eggs and chickens, grass-fed beef, and wild-caught fish.
3. While we should minimize packaged foods as much as possible, the reality for most of us is that it’s impossible to avoid all together. When buying packaged foods the priority should be reading the ingredient labels, and second, buying organic. Usually an organic certification will ensure that it has cleaner ingredients with less unnecessary additives, so will generally be a better option. That being said, its still important to look out for grams of sugar (and other things) that I mention in my mini guide to interpreting nutrition labels HERE.
4. Lastly, buying organic skin products, beauty care, bedding/towels and even clothing can have some benefits, but again, I would definitelly start with food!
IN UPCOMING BLOGS, I’LL GO MORE INTO THE BENEFITS OF CHOOSING ORGANIC ANIMAL PROTEIN, PACKAGED FOODS, AND BEYOND…
So there you have it! My 3 top reasons for buying organic foods when possible, all the benefits plus tips of where to start… which I hope inspires you to take action in your household, too!
Sources:
http://www.ewg.org/research/body-burden-pollution-newborns/babies-are-vulnerable-chemical-harm
http://pediatrics.aappublications.org/content/130/6/e1757.full
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1367841/
https://news.wsu.edu/2014/07/11/major-study-documents-benefits-of-organic-farming/#.VhKJd86mQxV
https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Is-it-Important-to-Feed-Kids-Organic-Food.aspx