.............................................................................................................................................
Organic Food
What is Organic Food, and is it Better Than Non-Organic?
Mary Jane Brown
Organic foods have exploded in
popularity over the last two decades.
In fact, US consumers spent $39.1
billion on organic produce in 2014.
The popularity does not seem to be
slowing down, as sales increased by more than 11% from 2014 to 2015.
Others say it's better for the
environment and the well-being of animals.
This article objectively compares
organic and non-organic foods, including their nutrient content and effects on
human health.
The term "organic" refers
to the process of how certain foods are produced.
Organic foods have been grown or
farmed without the use of artificial chemicals, hormones, antibiotics or genetically modified organisms.
In order to be labelled organic, a
food product must be free of artificial food additives.
This includes artificial sweeteners,
preservatives, coloring, flavoring and monosodium glutamate (MSG).
Organic farming tends to improve soil
quality and the conservation of groundwater. It also reduces pollution and may
be better for the environment.
The most commonly purchased organic
foods are fruits, vegetables, grains, dairy products and meat. Nowadays there
are also many processed organic products available, such as sodas, cookies and
breakfast cereals.
BOTTOM
LINE: Organic foods are produced through farming practices that only
use natural substances. This means avoiding all artificial chemicals, hormones,
antibiotics or genetically modified organisms (GMOs).
Studies comparing the nutrient
content of organic and non-organic foods have provided mixed results.
This is most likely due to natural
variation in food handling and production.
However, evidence does suggest that
foods grown organically may be more nutritious.
Organically Grown
Crops Have More Antioxidants and Vitamins
In fact, antioxidant levels can be up
to 69% higher in these foods.
One study also found that organically
grown berries and corn contained 58% more antioxidants and up to 52%
higher amounts of vitamin C.
What's more, one study reported that
replacing regular fruit, vegetables and cereals with organic versions could
provide extra antioxidants in the diet. This was comparable to eating 1-2 extra
portions of fruit and vegetables daily.
Organic plants do not rely on
chemical pesticide sprays to protect themselves. Instead, they produce more of
their own protective compounds, namely antioxidants.
This may partly explain the higher
levels of antioxidants in these plants.
Nitrate Levels are
Generally Lower
Organically grown crops have also
been shown to have lower levels of nitrate. In fact, studies have shown
that nitrate levels are 30% lower in these
crops.
High nitrate levels are linked to an
increased risk of certain types of cancer.
They're also linked to a condition
called methemoglobinemia, a disease in infants that affects the body's ability
to carry oxygen.
That being said, many people believe
that the harmful effects of nitrates have been overstated. The benefits of
eating vegetables far outweigh any negative effects.
Organic Dairy and
Meat May Have A More Favorable Fatty Acid Profile
Organic milk and dairy products may contain higher levels
of omega-3 fatty acids and slightly higher
amounts of iron, vitamin E and some carotenoids.
However, organic milk may contain
less selenium and iodine than non-organic milk, two minerals that are essential
for health.
A review of 67 studies found that
organic meat contained higher levels of omega-3 fatty acids and slightly lower
levels of saturated fats than conventional meat.
A higher intake of omega-3 fatty
acids has been associated with many health benefits, including a reduced risk
of heart disease.
However, Several
Studies Found No Differences
While several studies find organic
foods to contain more nutrients, many others have found insufficient evidence
to recommend organic over inorganic.
An observational study comparing the
nutrient intakes of nearly 4,000 adults consuming either organic or
conventional vegetables found conflicting results.
Although a slightly higher intake of
certain nutrients was seen in the organic group, this was most likely due to
higher overall vegetable consumption.
A review of 55 studies found no
differences in the nutrient content of organic versus regular crops, with the
exception of lower nitrate levels in organic produce.
Another review of 233 studies found a
lack of strong evidence to conclude that organic foods are more nutritious than
regular foods.
Nevertheless, it is important to
remember that these studies vary quite widely in their results.
This is because the nutrient content
of food depends on many factors, such as soil quality, weather conditions and
when the crops are harvested.
The composition of dairy products and
meat can be affected by differences in animal genetics and animal breed, what
the animals eat, the time of year and type of farm.
The natural variations in the
production and handling of foods make comparisons difficult. Therefore, the
results of these studies must be interpreted with caution.
BOTTOM
LINE: Organically grown crops may have less nitrate and more of
certain vitamins, minerals and antioxidants. Organic dairy products and meat
may have more omega-3 fatty acids. However, the evidence is mixed.
HEALTHLINE RESOURCES
Find the diet that’s right for you
with our free diet quiz
Our free assessment ranks the best
diets for you based on your answers to 3 quick questions.
Many people choose to buy organic
food in order to avoid artificial chemicals.
Evidence suggests that consuming
these foods may reduce your exposure to pesticide residues and
antibiotic-resistant bacteria.
One study found that levels of
cadmium, an extremely toxic metal, were 48% lower in organic produce. In
addition, pesticide residues were four times more likely to be found in
non-organic crops.
It is important to note that the
higher levels of cadmium and pesticide residue in conventionally grown produce
were still well below safety limits.
However, some experts worry that
cadmium can accumulate over time in the body, potentially causing harm.
Washing, scrubbing, peeling and cooking food can reduce these chemicals,
although it doesn't always remove them completely.
Nevertheless, evidence suggests that
the risk of exposure to pesticide residue in foods is small and unlikely to
cause harm.
Since organic farming does not use antibiotics in animals, these
products generally contain slightly lower levels of antibiotic-resistant
bacteria.
BOTTOM
LINE: Choosing organic foods may reduce your exposure to toxins,
pesticide residues and antibiotic-resistant bacteria. However, the levels of
toxins in regular produce are generally well below the safety limits.
There is some evidence suggesting that
organic foods have health benefits.
For example, several lab studies
found that their higher antioxidant content helped protect cells from damage.
And animal studies show that organic diets may benefit growth, reproduction and
the immune system.
One study also reported that chickens
fed an organic diet showed reduced weight gain, and had stronger immune systems.
Observational studies in humans have
linked organic foods to a lower risk of allergies and eczema in children and
infants.
A large observational study of
623,080 women found no difference in cancer risk between those who never ate
organic food and those who ate it regularly.
Another study found that antioxidant
levels were higher in men following an organic diet. However, this study was
small and not randomized.
When 16 people followed an organic or
conventional diet over two 3-week periods, those on the organic diet had
slightly higher levels of certain antioxidants in their urine. Yet this study
also had limitations that may have caused the differences.
Unfortunately, there's simply not
enough strong evidence available to confirm that organic foods benefit human
health more than conventional foods.
More high-quality studies are needed.
BOTTOM
LINE: There is not enough strong evidence available to prove that
eating organic provides health benefits over eating regular foods.
Just because a product is labeled
"organic," it doesn't mean that it is healthy.
For example, organic cookies, chips,
sodas and ice cream can all be purchased in supermarkets.
Despite being organic, these products
are still unhealthy. So if you are trying to lose weight or eat healthy, you may be
harming yourself by eating these foods.
Organic product labels will often
state that the ingredients are "natural" — for example, using raw
cane sugar instead of plain sugar. However, sugar is still sugar.
The majority of the population
consumes too much sugar already. To think it's
healthy to consume lots of organic sugar is simply wrong.
In simple terms, when you choose
organic junk food, you may just be choosing a slightly higher-quality version
of regular junk food.
However, since regulations generally
ban the use of artificial food additives in these foods, buying organic is a
good way to avoid a lot of the chemicals that are often added to conventional
foods.
BOTTOM
LINE: Processed organic food can still be low in nutrients and high in
added fat, sugar and calories. Organic junk food is still junk food.
The United States Department of
Agriculture (USDA) has set up an organic certification program.
If you decide to choose organic, it's
important to look for the USDA organic seal.
Also, watch for these statements
on food labels, so you can identify food that is
truly organically grown:
·
100% Organic: This product is made entirely
from organic ingredients.
·
Organic: At least 95% of the ingredients
in this product are organic.
·
Made with Organic: At least 70% of the ingredients
are organic.
If a product contains less than 70%
organic ingredients, it cannot be labeled organic or use the USDA seal.
Similar standards are enforced in
Europe, Canada and Australia. Each country or continent has its own seal to
help consumers identify organic food.
BOTTOM
LINE: To identify organic food, look for the appropriate seal or a
statement like one of the three examples above.
Organic food may contain more
antioxidants and nutrients than regular food, although the evidence is mixed.
Consuming organic food may also
reduce your exposure to artificial chemicals, hormones and antibiotic-resistant
bacteria.
However, it often costs more and
may spoil faster.
Additionally, it's not clear if going
organic has additional health benefits.
Whether to buy organic is a choice
you should make based on your personal preferences and values.
Written
by Mary Jane Brown, PhD, RD (UK)
Healthline’s
Medical Affairs team focuses on ensuring Healthline’s content, products, and
services uphold the highest standards of medical integrity. Our dedicated team
also manages our extensive clinician network, which provides medical review for
all clinical content. Covering the full spectrum of medicine, Healthline’s
physicians, nurses, public health experts, and patient advocates help ensure
that the information you receive is accurate, evidence based, current, and
trustworthy.
As
one of the most trusted consumer healthcare content providers in the United
States, Healthline goes beyond content creation and conducts proactive
surveillance for updates in the healthcare ecosystem. A team of healthcare
professionals reviews our content accordingly, ensuring that existing and newly
created content reflects the latest standard of care. Here’s how it works:
Content
reviews are prompted by new clinical guidelines, drug approvals or recalls, and
major practice recommendations.
The
standards of care for some conditions, such as cancer and diabetes, change very
quickly, so that content is reviewed more frequently.
The
Medical Affairs team ensures that existing and newly created content reflects
the most accurate information.
We
strive to be your most trusted ally in your pursuit of health and well-being.
No comments:
Post a Comment