ORGANIC FOODS: BUY OR BYPASS?
You’re standing in front of the fresh fruit section in a supermarket. In one hand you’re holding a conventionally grown punnet of strawberries, and in the other hand you have one labelled ‘organically grown’. The strawberries in both packets are bright red and juicy. The conventionally grown strawberries are a proven family favourite and cost less, however you’ve heard, read and been told that organic foods are more nutritious and better for you than non-organic foods. Which one do you choose???
Before you decide, here’s an exploration into the difference between organic foods and their traditionally grown counterparts so you can make a better informed choice.
Conventional vs. Organic farming
Organic farming is a holistic approach to the way in which farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to promote soil and water conservation by making use of crop rotation, environmental management and good animal husbandry to control pests and diseases.
Here are the main differences between conventional methods of farming and organic farming:
CONVENTIONAL FARMERS
Apply chemical fertilisers to promote plant growth
Use chemical herbicides to manage weeds
Spray insecticides to reduce pests and disease
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth
ORGANIC FARMERS
Restricted use of artificial fertilisers or pesticides. Apply natural fertilisers such as manure or compost to feed soil and plants
Use crop rotation, hand wedding and mulching to manage weeds
Use beneficial birds, insects, traps to reduce pests and disease
Give animals organic feed or allow them access to outdoors. Use preventive measures such as rotational grazing, a balanced diet and clean housing to help minimise disease
Organic or not? What does the label tell you?
DEFRA (Department for Environment, Food and Rural Affairs) is responsible for the regulations governing the production of organic foods and the administration of organic bodies in the UK. Each organic scheme has established an organic certification programme that requires all organic foods to meet certain criteria and standards that are set out in European Law. These standards regulate how organic foods are grown, handled and processed. Any farmer or food manufacturer who labels and sells a product as organic must include a code number that denotes the approved certification body.
There are certain rules relating to the degree of “organic-ness” of a product. These are:
100% organic – Products that are completely organic or made of all organic ingredients such as fruit, vegetables, eggs or other single ingredient food
Organic- Products that are at least 95 percent organic
If the products contain between 70% and 95% organic ingredients, organic ingredients can be mentioned only in the ingredient list, and a clear statement must be given on the front of the label showing the total percentage of the ingredients that are organic
TIP: You may see other terms on food labels such as “all natural”, “free range” or “hormone free”. These descriptions maybe important to you, however it is important not to mix them with the term “organic”! Most of the time, these are simply marketing terms.
Organic Foods: Are they safer? More nutritious?
Many factors will influence your decision to buy or not to buy organic food. Here are some factors you may need to consider:
Nutrition
Consumers may want to buy organic products because they believe them to be more nutritious than other foods. However there is no conclusive evidence
that shows that organic food is more nutritious than is conventionally grown food. Even though DEFA (Department for Environment, Food and Rural Affairs) certifies organic food, it doesn’t claim that these products are safer or more nutritious.
Nutrient levels in food depend on many different factors such as freshness, storage conditions, crop variety, soil conditions, weather conditions and how animals are fed. So all crops and animals will therefore vary in nutritional content to some extent!
Pesticides
Some consumers buy organic food to limit their exposure to these residues, however experts have concluded that the amount of pesticides found on fruits and vegetables actually poses very little health risk.
Before a pesticide is approved to be used in farming, it is rigorously assessed to ensure that it does not pose an unacceptable risk to human health or the environment, and that if any pesticide residue is left in the food, it will not be harmful to consumers.
All fruit and vegetables – organic or not organic need to be washed before being eaten as organic foods could contain bacteria from the manure used to promote plant growth, which could also pose a health risk.
Quality and Appearance
Organic foods meet the same quality and safety standards as conventional foods. However there is a difference in the way food is produced, processed and handled. Organic products may last shorter than conventional foods as they are not treated with wax or preservatives.
Environment
Some consumers like to buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil.
Cost
Organic foods tend to cost more than conventional food products.
Higher prices are due to more expensive farming practices lower crop yields.
Taste
Taste is a subjective and personal consideration. Some people say that you can taste the difference between organic and non organic food; others say they find no difference, so it is important to decide yourself which you prefer. However whether you buy organic or not, finding the freshest foods available will have the biggest impact on taste.
Buying tips
Whether you’re already a fan of organic foods, a food safety fanatic, or you just want to shop wisely, here are some tips that you may want to consider:
Buy fruit and vegetables in season: This will ensure that you are buying food of a highest quality. If there is one close by, get to a farmers market where you can purchase fresh fruit and veg.
Read food labels carefully. Just because a product says it is organic or contains organic ingredients it isn’t necessarily “healthy” or a “healthy alternative”. It is still possible for organic foods to be high in salt, sugar and fat.
Don’t confuse natural foods with organic foods – Foods labelled with “natural” are often confused with the word organic, but these don’t mean the same thing!
Wash all fresh fruit and vegetables thoroughly: Whether it is organic or not, it is important to wash all fruit and vegetables in running water to reduce the amount of dirt and bacteria on them; you may need to use a small scrubbing brush to remove all the dirt (i.e. for potatoes).
If you are worried about pesticides, it is recommended that you peel your fruits and vegetables and trim outer leaves of leafy vegetables in addition to washing them thoroughly. However it is important to remember that peeling vegetables may also reduce the amount of fibre and nutrients in the fruit or vegetable.
There may also be pesticide residue in the fat on meat, so it is recommended that you remove fat from meat and the skin from poultry and fish. This will also mean you are eating less saturated fat which is always a good thing!
References:
1) Thomas B, Bishop J. Manual of dietetic practice.4th ed. Blackwell Publishing Ltd.2007
2) Geisller C, Powers H. Human Nutrition. 11th edition. Elsevier Ltd. 2006
3) Burke L, Deakin V. Clinical Sports Nutrition. 3rd ed. Australia. McGraw- Hill Australia Pty Ltd., 2006.
4) Burke L. Practical Sports Nutrition. Human Kinetics, 2007.
5) Clark Nancy. Nancy Clark’s Sports Nutrition Guidebook. 4th ed. Human Kinetics, 2008
6) Foods Standard Agency: Eat well, Be well. Organic.
http://www.eatwell.gov.uk/foodlabels/labellingterms/organic/
