The bottom line when it comes to packaged organic products, is an organic cookie is still a cookie, chips are still chips, and high sodium organic soups and frozen dinners are still high in sodium. Each of these foods are still processed and probably have a paragraph's worth of ingredients. The word "organic" is in no way synonymous with "healthy." Being labeled as organic does not mean these products have less calories than their conventional counterparts. If you're buying packaged foods, the most important thing is not to make sure it's organic, but to look at the ingredients label. Ask yourself three questions:
1. Are there any ingredients you can't pronounce?
2. Does it take you longer than 10 seconds to read through?
3. Are sugar or one of it's derivatives (corn syrup, cane syrup, brown rice syrup, maltodextrin, fruit juice concentrates, dehydrated cane juice, sucrose or anything else ending in -ose) one of the top three ingredients?
If you answered yes to any of these questions, put it back on the shelf, whether it's labeled organic or not.
Why is buying organic so much more expensive? Organic foods typically cost 10-40% more than similar conventionally grown products. To obtain a USDA certified organic label (which guarantees the product contains at least 95% organic ingredients), farmers must meet stricter quality standards. They use natural fertilizers, such as manure or compost instead of chemicals and use crop rotations to conserve the nutrients in soil. Organic farming aims to reduce pollution and conserve resources. More labor is required, which brings up the cost for the farmer and brings up the cost of the product for you.
The best and cheapest way to buy produce is still from a Farmer's Market, where the produce may not carry any USDA labels saying it's organic, but it is organic in every sense except for the name. Small farmers can't afford to attain pricy labels, yet most of them are already farming using organic standards. Ask the farmer where the food was grown and if any pesticides were used.
The research isn't clear on whether organic produce has a higher nutrient content than conventional. I believe research findings differ because foods grown in healthier organic soils are likely to taste better and have more nutrients initially. However, much of organic produce is shipped from far across the country or even overseas to your local grocer which causes it's (and any other produce's) nutrients to diminish and possibly cancels out the benefit of being organic in the first place. That is why it's important to look for produce grown locally AND by organic standards (cough, cough- Farmer's Market).
Pick your battles. If you have a choice between eating conventionally grown fruits or vegetables or no fruits and vegetables at all, please EAT the fruits and vegetables. The benefits of eating produce far outweigh the risks of potential pesticide exposure. The Environmental Working Group has come up with a list of fruits and vegetables with the highest and lowest levels of pesticide residue, which changes year to year. You may have previously heard of the Dirty Dozen, but in 2013 the EWG expanded the list to the Dirty Dozen Plus. When possible buy these foods in the organic version:
- Celery
- Strawberries
- Peaches
- Apples
- Cherry tomatoes
- Cucumbers
- Grapes
- Hot Peppers
- Sweet Bell Peppers
- Imported nectarines
- Spinach
- Potatoes
- Kale
- Collard Greens
- Summer Squash
They also have a Clean Fifteen list, showcasing fruits and veggies with the lowest pesticide levels.
And my last tip on buying organic is don't forget your freezer. Most of the time organic frozen produce is cheaper than fresh, especially if the fruit or vegetable is out of season. Most frozen produce is frozen when the fruit or vegetable is at its peak ripeness, so don't worry about it containing less nutrients than the fresh version. Just make sure there aren't any added ingredients. The ingredient label should read: organic _____ (raspberries, edamame, lima beans, etc.) and that's it!
Get your nutrition advice from a professional, a registered and licensed dietitian- not a celebrity endorsement. Visit Nutrition Awareness at http://MeganWareRD.com, a website by Megan Ware, RDN, LD, for personalized weight loss plans with a no-BS approach and up-to-date nutrition news.
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