Prior to the Second World War, there was no need for organic food because of the care taken with the soil and the purity that was maintained with the fruits and vegetables being grown in that soil. In fact, fruits and vegetables were organic without being labeled as such. However, in nature, “perfect” fruit has always been rare. One of the reasons that chemicals started being added to fruits and vegetables was to improve their appearance. The organic apple is smaller, has a duller sheen, and the skin is a subtle blend of colours and imperfections. Chemicals were also added to keep the bugs away and prolong shelf life.
If a food has a “certified organic” label, with a code beginning with a 9, it means that each ingredient and every process qualifies it as organic and chemical free. Organic foods contain no:
- Preservatives, pesticides, artificial fertilizers or food colouring; these chemicals affect digestion and immunity, causing food sensitivities, allergies and other illness.
- Genetically modified ingredients, which result in new proteins being formed. Remember, adverse reactions to foods often occur because the body cannot break down proteins.
- Heavy or unnecessary antibiotics; only antibiotics that are necessary for individual animal treatment are used.
One excuse I often hear is that they cost more and "I can't spend a penny more for groceries." I also hear "What I do is not going to make enough difference to matter." I was also told by one person that their spouse read that everything that was labeled "organic" was not necessarily so. Is that true and, if so, how does a person know if something really is organically grown?
These are some common objections:
1) How can you be sure that food labeled "organic" really is organic?
Use of the term is regulated by the United States Department of Agriculture. In order to put the word "organic" on a food label, the grower or producer must get the product certified as organic by a USDA-accredited certifier. Those who knowingly label or sell non-organic products as "organic" can be fined up to $11,000 for each violation. The word "organic" is becoming little more than a money-maker for corporations who want to jump on the bandwagon.
A "certified organic" product can actually have a mix of organic and conventional ingredients. In fact, under the law, you could manufacture "organic beer" with completely conventional hops, label it "USDA Certified Organic," and charge a premium price for it, hops are allowed to be non-organic under USDA Certified Organic products.
As Farm Wars puts it:
"It's like putting gasoline in a glass of pure water and charging a premium for that water because it only contains 30 percent of the contaminant. 30 percent contamination is probably better than 100 percent, but would you want to drink it? The whole glass of water is poisoned due to the gasoline, yet the companies selling this product would like you to believe that because it contains pure water it is good."
2) What exactly does "organic" mean?
On a food label, "organic" means the food was produced without synthetic pesticides or fertilizers, sewage sludge, genetic engineering or irradiation. In the case of animal products, it additionally means the animal received no antibiotics or hormones and was fed organic feed containing no animal by-products. An organic label also means animals had access to the outdoors, though "access" is not defined in a meaningful way, which makes this the weakest provision of the regulations.
3) Are some foods with an "organic" label more organic than others?
Yes, among processed foods with multiple ingredients, those displaying the USDA organic seal and/or called "organic" on the front label have the most organic content: at least 95 percent. Those labeled "made with organic ingredients" on the front may be as little as 70 percent organic. (The latter cannot display the USDA's organic seal, but may display the logo of the certifying agent.)
4) Is organic food better for the environment?
Yes. By eliminating massive quantities of toxic pesticides and synthetic fertilizers used in conventional farming, organic methods help protect the health of our air, water and soil. Another benefit of organic food is that it does not add to the problem of antibiotic resistance which makes antibiotics ineffective for treating illness because antibiotic use in organically-raised animals is not allowed.
5) Is organic food safer for you to eat?
Yes. Unlike conventionally produced food, organic food exposes you to no synthetic pesticides or growth hormones. Many of these substances have been proven to cause cancer, birth defects and damage to the nervous and reproductive systems in animal studies, though at higher levels than commonly found in food. What has not been studied is whether exposure to low levels of these substances, individually or in combination as happens in the real world as distinct from the lab also has adverse health effects. In the absence of this information, the safest course is not to expose yourself to chemicals designed and proven to kill other forms of life. This is especially true for children, as their developing nervous and endocrine systems put them at much greater risk of harm than adults.
6) Is organic food worth the extra cost?
Yes, in the sense that you really do get extra value in the form of safer food that's better for the environment. But you still might not be able to afford a diet of it. If so, try picking and choosing your organic purchases. A study by the Environmental Working Group of 43 fruits and vegetables shows that you can reduce your pesticide exposure from produce by up to 90 percent by avoiding the twelve most contaminated fruits and vegetables and eating the least contaminated instead. If you have young children, a high priority might be organic milk.
7) Will your purchases make a difference?
Yes. The reason organic food is now the fastest-growing sector of the food industry is that consumers like you have shown they want it by buying it. There is, in fact, no other way to promote organic food than by buying it and encouraging others to do the same.
8) Is organic food always the best choice?
Not necessarily. Locally grown conventional food that travels a hundred miles to get to you may be a better choice than organic food grown 1,500 miles away. Why? Because transporting food a short distance causes much less global warming pollution. That local farm is also preserving open space in your area and contributing to your local economy.
Better yet, get food that is both local and organic.
Finally, it's worth noting that when it comes to what is best for the earth and human health, the USDA's organic standards are not the be-all and end-all. Some farmers have their own standards that might allow the occasional use of an antibiotic to treat real illness or a chemical to control a catastrophic pest outbreak (which would prevent organic certification), but actually do much more on a day-to-day basis to cultivate naturally fertile soil, promote biodiversity, provide for animal welfare, keep water supplies safe, protect agricultural workers' health and grow safe, delicious, nutritious food.
To Buy or Not to Buy Organic
Organic food was once only available at health food stores, marketed to consumers willing to pay extra for natural, environmentally friendly foods. Today, it's available at most grocers. People who buy organic are seeking assurance that food production is gentle to the earth, and/or they're looking for safer, purer, more natural foods. But with today's shrinking dollar, is buying organic worth the extra cost?Buy Organic: Peaches
Going organic is good for you and the Earth, but if you can't always afford it since organic can cost 50%-100% more experts recommend spending most of your organic food dollars on produce and the foods you eat most often. The Environmental Working Group, a nonprofit organization in Washington, D.C., recommends going organic on produce that is most susceptible to pesticide residue, like peaches.Buy Organic: Apples
Apples are a good source of fiber especially if you eat the peel. The peel also has healthful phytochemicals that may reduce your risk of cancer and heart disease. But the peel is also where pesticides accumulate. So buying organic apples is a good use of your organic food dollars. If you can't afford to buy organic apples, scrubbing their skins under running water can help reduce pesticide residues, too.
Buy Organic: Sweet Bell Peppers
While bell peppers are among those vegetables with higher pesticide residues, the USDA makes no claims that organic foods are safer, healthier, or more nutritious than conventional foods. Government limits set safe levels of pesticide use in growing and processing foods and residue allowed on foods. Although some pesticide levels are assumed to be safe, the chemicals used are toxic. Because kids' immune systems may not be fully developed, they may be at greater risk from some pesticides than adults.Buy Organic: Celery
A crunchy, low-calorie vegetable with a bit of vitamins A, C, and K, folate, potassium, and manganese, one large stalk of celery only contains about 10 calories. Whether or not you buy organic celery, you can do your part to reduce pesticide residues, dirt, and bacteria by thoroughly washing the stalks under streaming water. Do not use soapBuy Organic: Nectarines
This juicy fruit is rich in vitamins A and C, niacin, and potassium. An average-sized nectarine contains about 65 calories. Scrub or remove the peel to help reduce pesticide residues.Buy Organic: Strawberries & Cherries
Strawberries and cherries are a great source of vitamin C. And while buying organic berries may give you a lot of bang for your organic buck, you may also want to consider buying local. Locally grown foods are usually fresher and kinder to the environment than produce that's been trucked across the country in energy-consuming vehicles.Buy Organic: Pears
Pears rank second to the apple as the most popular fruit. A medium-sized pear contains about 103 calories and is a good source of health-promoting vitamin C and fiber. But they frequently have higher pesticide residues than many other fruits. The USDA has found almost 30 pesticide residues on pears. It's a good idea to scrub a pear's skin to reduce pesticide residue and bacteria, even in organic pears.Buy Organic: Grapes
Grapes are a delectable low-calorie snack or dessert. One cup contains about 104 calories and is packed with vitamins C and K. Raisins (dried grapes) are also a good source of iron. Try to avoid imported grapes, which often have higher pesticide residues, but don't eliminate them from your diet if you can't always buy organic. Consider buying organic grapes for children and if you're pregnant.Buy Organic: Spinach & Lettuce
Spinach a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese has about 7 calories a cup. Lettuce has about 5 calories per cup. But they also have high levels of pesticide residue the USDA Pesticide Data Program found 57 pesticide residues in spinach and 51 in lettuce. Buy organic or grow your own (greens do well even in large patio containers).Buy Organic: Potatoes & Carrots
Potatoes are a good organic purchase especially since most conventional potatoes are pesticide intensive crops. They are a good source of vitamin C, vitamin B6, potassium, manganese, and fiber. A medium-sized baked potato contains around 161 calories without the fixings. Sweet, crunchy carrots are loaded with vitamins A and K and are a good source of fiber.Buy Organic: Milk
Cows raised on conventional farms are often given recombinant bovine growth hormone (rBGH) to increase the amount of milk they produce. Does rBGH pose a health hazard to humans? Scientists don't agree. But if you have an infant or child who drinks milk, consider taking precaution and choosing rBGH-free or organic. Organic milk comes from cows that have not been given antibiotics or hormones. Many conventional brands are rBGH-free but aren't labeled as such.Buy Organic: Beef
According to the Organic Trade Association, livestock on an organic farm cannot be given antibiotics or growth hormones unnecessarily a common practice in conventional agriculture. Some experts think using antibiotics this way may contribute to the rise of superbugs. And although the risk to humans isn't clear, added hormones do show up in supermarket beef.Buy Organic: Peanut Butter
Kids tend to eat a lot of peanut butter, so you may want to make sure they're not ingesting chemicals along with a PB sandwich. And peanut butter made from just organic peanuts and salt is healthier than conventional peanut butter with added hydrogenated oils and sugar. The natural oils in organic peanut butter may separate and form a layer on top of the jar if so, just stir it all up so it's creamy again.Buy Organic: Baby Foods
Because kids' immune systems are not fully developed, they may be at greater risk from some pesticides than adults. Feeding them organic baby food provides peace of mind and ensures you give your baby the best start.Look for the USDA Organic Seal
Don't confuse "free-range," "hormone free" or "natural" with organic. Look for the organic seal which means the food is grown, harvested, and processed according to USDA standards that include restrictions on amounts and residues of pesticides, hormones, and antibiotics. Natural pesticides are allowed. Organic foods cannot be treated with any sewage sludge, bioengineering, or ionizing radiation.Buy Conventional or Local: Papayas &Mangoes
The Environmental Working Group lists several foods as having the least pesticide residues and not worth spending the extra money to buy organic varieties. Tough peels on some fruits and vegetables absorb much of the pesticide. If you discard the peel, the remaining food has less pesticide residue. Papayas and mangoes are among these foods.Buy Conventional or Local: Broccoli
The health benefits of conventionally grown produce far outweigh potential risks from pesticide exposure, so enjoy broccoli raw or cooked after washing well. Florets that are dark green, purplish, or bluish contain more beta-carotene and vitamin C than paler or yellowing ones. This vitamin C-packed veggie is also a great source of vitamins A, K, and B6, folate, potassium, and manganese. One cup of raw broccoli has about 31 calories.Buy Conventional or Local: Cabbage
Cabbage is a great source of vitamins C, K, and B6, as well as folate and manganese. One cup of raw cabbage contains only about 22 calories. Remove and discard the outer layers to cut down on dirt, bacteria, and pesticide residues. (Avoid buying precut cabbage, as the leaves may have already lost their vitamin C.)Buy Conventional or Local: Bananas
It is a good idea to scrub even produce with inedible skins such as bananas before eating them; that way you keep any contaminates on the skin from spreading to the edible part of the fruit. Bananas are a good source of vitamin C, potassium, and manganese, and a great source of vitamin B6. A medium banana contains about 105 calories.Buy Conventional or Local: Kiwifruit & Pineapple
An excellent source of vitamins C and K, a medium kiwifruit contains about 46 calories. Pineapple is a great source of vitamin C and manganese. One cup of the fruit contains about 74 calories. Scrub and peel the skins of these fruits before enjoying the sweet flesh.Buy Conventional or Local: Peas
A half cup of fresh peas contains about 55 calories and is rich in vitamins A, C, and K, thiamin, and manganese. Peas are also a good low-calorie source of protein. A 100-calorie serving of peas (about 3/4 cup) contains more protein than a whole egg or a tablespoon of peanut butter, and has less than 1 gram of fat and no cholesterol. Rinse them before preparing.Buy Conventional or Local: Asparagus
Asparagus can be found in green and white varieties. Four cooked spears of asparagus contain about 13 calories and are a great source of protein, vitamins A, C, E, and K, thiamin, riboflavin, niacin, folate, iron, phosphorus, potassium, copper, manganese, and selenium. Wash thoroughly before preparing.Buy Conventional or Local: Corn
A good source of thiamin and folate, one cooked ear of yellow corn contains about 111 calories. Make sure the corn husks are green, tight, and fresh looking. Pull them open a little to make sure that the ear contains tightly packed rows of plump kernels. The kernels should be smaller at the tip of each ear. Large kernels at the tip are signs of overmaturity.Buy Conventional or Local: Avocados
Avocados are loaded with dietary fiber, vitamin B6, vitamin C, vitamin E, potassium, magnesium, and folate. Avocados contain 60% more potassium per ounce than bananas. This fruit is an excellent source of healthy monounsaturated fat. While it's a good source of vitamin K and folate, an average-sized avocado packs about 227 calories. Wash and remove the skin before enjoying.Buy Conventional or Local: Onions
A great source of vitamin C, one medium onion contains only around 44 calories. Remove the outer layers of skin before cooking or serving raw.Understand Organic Terminology
When buying organic, look for the following USDA regulated terms on food labels:- "100% organic" This means the food has no synthetic ingredients and can use the organic seal.
- "Organic" This means the food has a minimum of 95% organic ingredients. It can also use the organic seal.
- "Made with organic ingredients" This means the food must contain at least 70% organic ingredients. These foods cannot use the seal.
- Meat, eggs, poultry, and dairy labeled "organic" must come from animals that have never received antibiotics or growth hormones.
- Standards for organic seafood and cosmetics have not been set.
Reduce Pesticide Residues
Whether or not you buy organic, you can do your part to reduce pesticide residues on foods with the following tips:- Wash and scrub produce under streaming water to remove dirt, bacteria, and surface pesticide residues even produce with inedible skins such as cantaloupe. Don't use soap.
- Remove the outer leaves of leafy vegetables.
- Eat a variety of foods from different sources.
Eat Plenty of Fruits and Vegetables
One thing the experts agree on: Regardless of whether you choose locally grown, organic, or conventional foods, the important thing is to eat plenty of produce. The health benefits of such a diet far outweigh any potential risks from pesticide exposure. Government guidelines recommend eating a variety of fruits and vegetables. Adults should aim for 4-5 cups of produce every day for their health-promoting, disease-preventing substances.Have a lovely night! :)
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