Organic vs Non-Organic Foods

First of all, let me say something about research--it is possible for two different research groups to do similar research and come up with different conclusions. It is also possible for scientific findings to change over a period of time. So, when you read about conclusions made from research, you should take it with a grain of salt. Think critically.

Food Safety regarding pesticide levels:
Over the last several years, most research has come up with similar findings about organic vs non-organic foods: The difference between the nutritional value and safety of either type of food id not significant. The government has strict regulations on the limit of pesticide residue that is safe for people to eat. USDA (US department of Agriculture) and other data sources show most products to have pesticide residue levels well below the established limits. (article 1, 5th paragraph) I'm assuming that means the products that aren't "well below" that level are still at or below that level in order for them to be sold to consumers.

Nutrient Levels:
Nutrient levels of comparable non-organic vs organic foods are about the same (art. 1, 6th p). It depends on the research but even then the nutrient content is not significant enough to constitute buying one product over the other (art. 2, discussion topic 1) It is more likely that nutrient levels depends more on the area where the food is grown and the age of the product.

Here are some interesting research "conclusions" that promote buying organic foods:

- Eating organic meat may reduce the possibility of becoming resistant to antibiotics (art 2, DT 2)

- One study shows that eating organic dairy products may reduce the risk of eczema in the first 2 years of life (art. 2, DT 3)

My Opinion
- Based on the research I have seen, I don't see any reason why buying organic food is better in regards to safety and nutritional value.

- It's possible that growing food organically is significantly more sustainable and better for the environment--but if that is your goal, you should focus on buying LOCALLY GROWN food, especially since often it is organic even though it may not have the label (buying that "organic label" is expensive!)

- Many people claim to feel better after eating only organic produce. This could be because organic food is more expensive and those people are more likely to eat their produce than to forget about it while it rots in the back of the fridge, thus increasing their intake of fruits and veggies. Or, it may actually make them feel better.

- My advice is that, especially if money is an issue, focus on buying AND eating more fruits and veggies in general. (Almost) Everybody would benefit from getting more produce--and a variety at that--in their diet. Rather than spend the extra money on buying organic food, spend it on buying extra produce and learning how to incorporate it into your and your family's diet.

Here are the articles that I cited. Feel free to read them to get a more in depth look at the issue. Form your own opinions and comment!

Article 1: Advising Consumers About Organic Foods and Healthful Eating

Article 2: Perspective on the Benefits of Organic Foods

Also, I often hear about the "Dirty Dozen" and "Clean 15" (the most and least pesticide contaminated fruits and veggies) but even though the "dirty dozen" are the most contaminated fruits and veggies, they still should fall within the regulations the government sets for safe levels of pesticide residue for human consumption. Therefore, buying the non-organic versions of the "dirty dozen" is still safe and fine. I stand by that opinion but here is another dietitian's perspective on the issue (click here). I do agree with her completely though that improving eating habits is far more important than stressing about organic vs non-organic.

healthy eating

To start this section out, I better post on what "Healthy Eating" is. There are so many theories on how to eat healthy and the truth is, there is no single right way to eat healthy. Eating healthy for someone with Celiac Disease means avoiding any food with gluten in it. Eating healthy for someone with seizures who is on the ketogenic diet means eating mostly fat and hardly any carbohydrates or protein. Healthy eating between people without allergies/disease/special circumstances can be varied as well. So, I have come up with a short list of general guidelines.

My list is based off the new food guide pyramid.*



- Balance:
This means eating foods from all of the food groups


- Variety:
Eating a variety of foods within each food group. Focus on whole foods as much as possible--whole grains, whole fruits and veggies as opposed to juice, etc. There are so many different nutrients in various foods besides just vitamins and minerals that are healthful for your body and you don't want to miss out on them! Focus also on nutrient dense foods** as opposed to high calorie foods (skim milk vs whole milk)

- Moderation:
This is the hard one. I always say that any food can fit into a healthy diet--including cheesecake or onion rings. The key is to eat foods with moderation. First, you should eat the suggested amount of foods within each food group according to your specific needs (go to www.mypyramid.gov to learn more). When you do enjoy higher calorie foods like dessert or fried foods, they should be in smaller portions and NOT on an every day basis.


- Pleasure:
Take the time to enjoy what you eat. Feeling guilty while eating is NOT healthy! Also be adventurous and try new things. Try them more than once--sometimes it takes up to 20 exposures to a food before you realize how much you like it!

- Special Circumstances:
Take into consideration your own special circumstances whether you are pregnant, have food allergies/intolerances, have a disease that is treated with a specific diet, etc. This list can still serve as a guide to most people with special circumstances.


I think it is also important to note that Living Healthy includes EATING HEALTHY balanced with HEALTHY PHYSICAL ACTIVITY. But I will save the physical activity part to the exercise experts.

*many people criticize the government for the Food Guide Pyramid. Just remember that it is a GUIDE for healthy eating and while it may not be perfect, they are constantly updating it to make it better with the current research that they have.

**nutrient dense foods are those that have a higher percentage of nutrients (or even one particular nutrient) compared to calories.