Organic vs. Non-Organic: Which is Better?
Navigating the world of organic food and pesticide residues can be a perplexing journey, with conflicting information and opinions flooding our newsfeeds. The "Dirty Dozen" and "Clean Fifteen" lists released annually by the Environmental Working Group (EWG) attempt to guide us towards making healthier choices, but the debate goes deeper than meets the eye. Are pesticides really harmful, and is organic food truly more nutritious? As we peel back the layers of this complex topic, it becomes evident that the answers aren't always black and white. Here, we'll explore the facts, myths, and everything in between about organic food, pesticides, and their impact on our health. Get ready to embark on a journey of discovery, as we separate the hype from the truth and make informed decisions about the food we put on our plates.
Speaking if which, have you heard about the "Dirty Dozen" and "Clean Fifteen" lists released every year by the EWG? These lists rank fruits and veggies based on pesticide residues, telling us which ones might have more or fewer pesticides. For example, kale has been in the spotlight lately. According to the EWG, kale is believed to have higher pesticide residues compared to most other produce found in supermarkets. But here's the thing: a peer-reviewed studyshowed that switching from conventional to organic produce didn't really reduce the risk much because the residues on conventional produce are usually tiny, if there are any at all. Here's a mind-boggling fact: Experts from the University of California's Personal Chemical Exposure Program calculated that a woman could eat a whopping 18,615 servings of kale in a day, and a child could have 7,746 servings, without any health effects from those residues. That's a whole lot of kale!
It's important to stay informed about our food, but sometimes headlines can make things seem scarier than they really are. So, let's not get too carried away by the hype and dig deeper into the facts.
What is organic food?
When we talk about "organic" in the context of food, it's all about a specific way of producing it. The United States Department of Agriculture (USDA) sets strict standards for organic food. According to the USDA, being organic means following certain practices that support nature's balance on the farm. Farmers use cultural, biological, and mechanical methods to take care of the soil and water quality. They also protect wetlands, woodlands, and wildlife. Plus, they steer clear of synthetic fertilizers, sewage sludge, irradiation, and genetic engineering – all things that aren't great for the environment.
And it's not just about plants! For animals to be considered organic, they must have access to the outdoors. They shouldn't receive any growth hormones or antibiotics. Their feed should be entirely organic, with no animal by-products or other drugs allowed. It's all about producing food in a wholesome and environmentally friendly way.
Are Pesticides Harmful?
In the United States, over one billion pounds of pesticides are used each year, according to researchers. But no worries, growers of conventional produce have to follow rules from the U.S. Environmental Protection Agency (EPA) to use pesticides safely. The EPA makes sure that the pesticides on fruits and vegetables won't harm us.
To help us make informed choices, there's a nonprofit called the EWG that releases a "Shopper's Guide to Pesticides in Produce" list. This list ranks 46 types of produce based on their pesticide levels, highlighting the "Clean Fifteen" with the least pesticides and the "Dirty Dozen" with the most.
However, some people criticize the EWG lists. They say there's no evidence that the most common pesticides on the list are risky for us. So, going organic might not give us extra benefits in this case. And guess what? A survey showed that talking about pesticide residues sometimes makes people avoid buying any fruits or veggies at all!
It gets even more complicated than that. Consumer Reports looked into both conventional and organic fruits and veggies. Surprisingly, almost half of the nonorganic options didn't pose much risk to human health. Only around 20 percent, like potatoes, peaches, and green beans, had the highest pesticide levels.
And here's a twist…Organic produce can also have some chemical pesticides. They might come from neighboring fields because of wind drift. The National Pesticide Information Center tells us that organic farming uses natural or biological pesticides too. So, it's a bit of a puzzle!
Is Organic Food More Nutritious?
Some older studies claimed that organic foods had more vitamins and minerals. However, newer research tells a different story. A big analysis by Stanford University, looking at over 300 studies, found that there are actually very few differences in nutrient levels between organic and conventionally-grown vegetables. That study was published back in 2012 in the Annals of Internal Medicine.
Regardless of whether there are differences in nutritional value between organic vs. non-organic produce, the differences appear to be difficult to establish through research. Also, nutritional variations can still happen in fruits and veggies, depending on the weather and soil they grew in. Even two red peppers from neighboring fields might have slight differences in nutrients.
In 2014, another study published in the British Journal of Nutrition suggested that organic foods might have higher levels of antioxidants. So, it's not all the same across the board. Overall, it's fascinating to see how the research has evolved and what we're learning about organic foods and their nutritional value.
There is More to it Than the Nutrition
When it comes to nutrition, it's not just about the food we eat. Take intuitive eating… It's a different approach that doesn't revolve around obsessing over eating the "right" foods in the "right" amounts. Of course, we all know that fruits and veggies are nutritious and offer many benefits, but there's more to it than that. The non-diet approach takes a different perspective. It's all about helping you feel confident and empowered in how you eat. The goal is to trust your instincts and listen to your body's signals when making food choices. No more feeling fearful or anxious about what's on your plate.
Think about it, shouldn't food choices be made out of enjoyment and nourishment rather than fear? You might have heard of the Dirty Dozen/Clean Fifteen List, and if you've been following it without questioning, I'd suggest taking a closer look. And here's the thing, if you find yourself making food choices based on fear or stress, it's essential to address that. Our culture can sometimes push us into dieting and unhealthy obsessions with health.
What is the Downfall of Organic Food?
When it comes to organic foods, you might notice they can be a bit pricier than non-organic options. But don't worry, it's not always the same! The cost difference depends on different things, like where you buy them, the time of year (whether the food is in season or not), and even the brand that sells them.
Let's break it down and see why organic foods sometimes have a higher price tag:
First, there's the whole thing about providing better living conditions for the animals, which can increase the expenses.
Also, some crops might face losses because they avoid using certain chemicals to protect the environment. That affects how much they can produce, and yep, the price goes up.
Then, there's the organic certification – it's not free! The cost of getting certified as organic gets added to the final price.
And let's not forget that organic farming usually needs more labor, which means higher costs too.
Here's an interesting point some people make – organic produce might spoil a bit faster than non-organic stuff when you buy it fresh. So, if you're getting organic goodies, make sure you have a plan to eat them on time!
Is Non-Organic Okay?
The organic versus non-organic food debate is a big one, and many wonder if the pesticides in non-organic food are safe. Good news – the pesticides used in conventionally grown foods are considered to be well below the safe limit, making them safe to eat. People also worry about growth hormones and antibiotics in non-organic food, fearing they might lead to antibiotic resistance and have other health effects. However, more research is needed to fully support these claims.
Choosing between organic and non-organic food is a personal decision. As a Registered Dietitian, I believe it's better to have non-organic produce than none at all, as fruits and veggies are vital for our health. My philosophy of intuitive eating encourages enjoying food without fear. So, whether your raspberries are organic or not, go ahead and enjoy them! Of course, if you can afford organic and prefer it, that's great! Organic foods have a lower environmental impact too.
If you're considering going organic, prioritize spending on organic produce over packaged foods. You can also explore frozen veggies as a budget-friendly option. And if you have some extra room in your budget, why not treat yourself to more organic products? Choose what feels right for you!
What To Do
Let me share a simple way to reduce pesticide exposure without spending extra money. Washing your fresh produce under running water can do the trick! The National Pesticide Information Center (NPIC) says that since many pesticides are applied on the surface, a good rinse can remove pesticide residue effectively. Even organic produce can benefit from a good wash. Anything grown in the earth might have soil, bacteria, and other organisms on its surface, so washing is a great idea for all produce, no exceptions!
Now, washing might not be 100 percent foolproof, but the NPIC has some steps you can follow to make it more effective. First, wash all fresh produce, whether from your garden, a farm stand, or the supermarket. Don't forget to clean fruits and veggies with tough rinds or peels like melons, winter squash, pineapple, and avocado. We wouldn't want any dirt or chemicals transferred to the parts you eat.
When you wash, remember to use running water. No need to dunk your fruit in a bowl or spray it; just hold it under the tap and rub away. Easy peasy! And you don't need any fancy soaps or products either, just good old running water does the job.
For those leafy greens like spinach and kale, give them a good soak in a bowl of water while gently massaging them. Rinse and repeat until they're debris-free, and you're good to go! Keeping your fruits and veggies clean is a small step that can make a big difference in your health.
The question of whether pesticides are harmful to human health is quite complex. While the EWG’s lists can provide useful insights, opinions vary on the potential risks and benefits of organic produce. Ultimately, what matters most is doing what feels right for you. If your food choices make you feel good without judging others, that's fantastic. Finding a sustainable choice that fits your budget, cooking preferences, and accessibility is key. When you discover a healthy option that aligns with your goals, it becomes a habit you can stick with for the long term. Remember, enjoying the foods you eat is essential, free from fear or pressure to follow every new "good" food list that pops up each year. If you prefer organic fruits and veggies, that's great! But there's no need to feel obligated to buy organic just because of a specific list or label. Furthermore, not everyone can afford organic produce, and that's okay. It shouldn't discourage anyone from consuming fruits and veggies. The main goal is always to eat more of them, whether they are organic or conventional. So, let's focus on nourishment and pleasure in our food choices and celebrate the variety of options available to us.
If you're unsure about what to eat and your relationship with food isn’t the best, check out Freedom From Dieting coaching and book a call so we can create a plan for you to break free from this rut. Remember, food choices should come from nourishment and enjoyment, not fear.
