Health Tips

Organic or non-organic? It is a surprisingly complicated question as it brings different meaning for different people. For some, organic equals to healthier or more nutritious. For others, it can be eco-friendly or just… expensive. So, which should you choose? Let’s get the facts before you shop.

WHAT DOES “ORGANIC” MEAN?

The term “organic” refers to the way a food is grown, handled, and processed. Generally, organic crops are grown without the use of any synthetic fertilizers, chemical pesticide, sewage sludge, radiation and genetically modified organisms (GMO). Meanwhile, organic livestock farming do not involve antibiotics or growth hormones.

According to IFOAM - Organics International, the Principles of Health, Ecology, Fairness, and Care are the roots from which organic agriculture grows and develops. They express the contribution that organic agriculture can make to the world, and a vision to improve all agriculture in a global context.

Principle of Health: Organic agriculture should sustain and enhance the health of soil, plant, animal, human and planet as one and indivisible.

Principle of Ecology: Organic agriculture should be based on living ecological systems and cycles, work with them, emulate them and help sustain them.

Principle of Fairness: Organic agriculture should build on relationships that ensure fairness with regard to the common environment and life opportunities.

Principle of Care: Organic agriculture should be managed in a precautionary and responsible be manner to protect the health and well-being of current and future generations and the environment.

ARE 'ORGANIC' AND 'NATURAL' THE SAME?

No. Both of them are not interchangeable terms. In general, natural food is free of synthetic ingredients or additives. For example, no artificial colours, flavours or preservatives. However, natural does not guarantee that the products are grown and processed without the use of toxic chemicals, antibiotics or synthetic growth hormones.

POTENTIAL BENEFITS OF ORGANIC FOODS

Studies comparing the nutrient content of organic and conventionally grown food vary quite widely in their results. This is most likely due to natural variation in food handling and production. The potential benefits of organic foods include the following:

• Better source of antioxidants. Study found that substituting conventionally grown fruit, vegetables and cereals with organic form could provide more antioxidants in the diet. This was comparable to eating 1 to 2 extra portions of fruit and vegetables daily.
• Less toxic metal. Cadmium is primarily toxic to the kidney and may results in renal failure. It can be found in soils and absorbed by plants. Studies have shown significantly lower cadmium level in organic grains when compared with conventionally grown crops. Another study stated that the level of cadmium was 48% lower in organic produce.
• Less pesticide residues. Chemicals such as synthetic insecticides, herbicides or fungicides are widely used in conventional agriculture. Pesticide residues were four times more likely to be found in non-organic crops. Nevertheless, evidence suggests that the risk of exposure to pesticide residues in foods is small and unlikely to cause harm.
• More favourable fatty acid profile. According to a European study in 2016, the levels of certain nutrients including omega-3 fatty acids were up to 50% higher in organic meat and milk than in conventionally raised versions. A higher intake of omega-3 fatty acids has been associated with reduced risk of heart disease.
• Less antibiotic-resistant bacteria. The use of antibiotics can create antibiotic-resistant strains of bacteria. Since organic farming does not use antibiotics in animals, the meat products generally contain slightly lower levels of antibiotic-resistant bacteria.

ORGANIC JUNK FOOD IS STILL JUNK FOOD

Just because a junk food is labelled “organic” doesn’t necessarily mean that it is always good for you. For instance, organic chips, cookies, sodas and ice cream. Despite being organic, these foods remain unhealthy. They tend to be equally high in calories, sugar, salt, added fats while low in protein and fiber. Therefore, high consumption of organic junk foods is still detrimental to your health. Always remember, eating in moderation is the key to long-term health.

THE BOTTOM LINE

Whether you go completely organic or not, be sure to keep these tips in mind:

• Select a variety of foods from different sources. This gives you a better mix of nutrients and reduce the likelihood of exposure to a single pesticide.
• Buy fruits and vegetables in season when possible. Get the freshest produce from your local farmers market or ask your grocer what is in season.
• Read food labels before buying. Food labels provides information on the ingredients and nutrition contents which is vital for your diet.
• Wash and scrub fresh fruits and vegetables thoroughly under running water. This helps to reduce dirt, bacteria and traces of chemicals left on the surface of fruits and vegetables. 

A WORD FROM DOC2US

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REFERENCES

1. https://www.healthline.com/nutrition/what-is-organic-food#TOC_TITLE_HDR_2
2. https://www.webmd.com/food-recipes/ss/slideshow-to-buy-or-not-to-buy-organic
3. https://www.ifoam.bio/why-organic/shaping-agriculture/four-principles-organic#health
4. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/organic-food/art-20043880
5. https://www.webmd.com/food-recipes/ss/slideshow-to-buy-or-not-to-buy-organic
6. https://www.hsph.harvard.edu/news/hsph-in-the-news/organic-snack-foods-unhealthy/

Written by

Ms. Thor Xiao Xuan