Organic Food: What’s the 411?
You’ve probably heard the word organic a lot lately and perhaps you are wondering what organic actually means and if it’s really worth the hefty price tag. First, let’s make one thing clear, in the food world, organic and natural are not synonyms and neither of them independently mean that a product is healthy. The word “natural” is over-used when it comes to food so read the ingredients label to decide if a product really is natural. Cookies, chips and other snack foods may contain organic ingredients, but that alone does not make them a healthy option.
So, what does the term organic actually mean? The United States Department of Agriculture (USDA) is responsible for the certification of organic foods. The USDA defines organics as products produced “using materials and practices that enhance the ecological balance of natural systems to minimize pollution from air, soil and water”. This means that organic food is not genetically modified and is produced with minimal use of fertilizers, herbicides and pesticides and in the case of animals without antibiotics or growth hormones. In order for a product to have a USDA organic seal, it must be at least 95% organic. 100% organic products will usually be labeled as such. A product labeled with the statement “made with organic ingredients” must contain at least 70% organic ingredients; these products will not have an organic seal.
Benefits of eating organic foods
Two known benefits of eating organic are: reducing environmental pollution and limiting your exposure to pesticides, herbicides, chemicals, antibiotics and growth hormones. None of the evidence against pesticides, growth hormones or other chemicals used in agriculture is significant enough for their use to be banned in the United States, however reported dangers associated with the use of these products include: genetic damage, nervous system damage, disrupted hormone function, infertility, cancer cell growth and harm to the skin, eyes and lungs. There are studies that show increased vitamin and mineral concentrations in organic produce but there is not sufficient evidence to support a statement from the Department of Agriculture affirming that organic food is nutritionally superior to its conventional counterpart.
Is organic worth the cost?
The reason organic food is typically more expensive than conventional food is that organic farming practices are more expensive and organic farming results in lower crop yield. So, is ingesting fewer chemicals and reducing your carbon footprint worth the cost? I like the idea, but I guess it’s ultimately a personal decision. To help you out the Environmental Working Group have named the “dirty dozen” of produce; tests show that these foods have the most pesticide residue. So if you do make the decision to try organics, these foods are a good start:
The “Dirty Dozen” include: apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach and strawberries. Check out this previous post for more info on the most and least contaminated fruits and veggies - and how to clean them.
Organic meats, poultry and baby food
Organic meat and poultry products are also an important consideration. Organic meat and poultry products cannot be given antibiotics or growth hormones, are able to roam outdoors, and eat only organic feed with no animal byproducts. Additionally, for parents out there, organic baby food might be the way to go since smaller systems are more vulnerable to the toxic effects of pesticides and fertilizers. (Again, there are no official recommendations to this effect).
Where to find organic foods
One of the many benefits of living in New York City is that organic foods are quite accessible. Many branches of Food Emporium carry a good selection of organic foods. Most specialty stores like Gourmet Garage and Whole Foods Market carry organic foods. You are almost always guaranteed a great selection of organic foods at any New York City Greenmarket. For added convenience, Fresh Direct offers a myriad of organic foods as part of their delivery service. If you need some help getting started, Healthy Living NY offers lists of grocery stores, markets and even restaurants that serve organic foods. Check it out, perhaps its easier being green than you think.
I would like to thank Allison Arnett, Dietetic Intern at New York
Presbyterian Hospital for writing this article.
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