Eating Organic Exposes You to Fewer
Pesticides
February 16, 2015
Story at-a-glance
-
The largest study of its kind found that people who
“often or always” ate organic food had about 65
percent lower levels of pesticide residues compared
to those who ate the least amount of organic produce
-
More than 75 percent of the US population has
detectable levels of organophosphate pesticides in
their urine, and unless you’re a farmer, your diet
is one of the most likely routes of exposure
-
In one previous study, organic produce had, on
average, a 180 times lower pesticide content than
conventional products
By Dr. Mercola
There's been an ongoing debate as to whether or not
organically-grown foods are healthier than conventional varieties.
Some studies have confirmed that organic foods tend to contain
higher levels of nutrients like vitamins and minerals, while others
found the nutritional difference between them wasn't particularly
impressive.
It's important to realize that nutrient content will be largely
dictated by the
health of the soils in which it is grown. It's unlikely for
organic foods grown in depleted soils to see a significant boost in
nutrients.
Organic food is typically grown in regenerative agricultural
systems that are replete with micronutrients and healthy microbes.
As a result, organic produce will tend to be more nutritious than
their conventional counterparts.
But another factor that comes into play in this discussion is the
presence of pesticides. As you probably know, or should
know, conventional agriculture is heavily dependent on synthetic
pesticides, whereas organic standards prohibit their use.
It stands to reason, then, that organic foods would expose you to
lower amounts of toxic chemicals, which in and of itself can result
in improved health. In fact, a key part of a healthy diet and
lifestyle in general is the absence of toxic chemicals.
Last December I interviewed
André Leu about his book The Myths of Safe Pesticides.
If you're of the belief that pesticides are safe, and therefore of
no concern when selecting foods, you may want to listen to that
interview, provided above for your convenience.
Organic Diet Results in Lower Pesticide Load
Claimed to be the largest of its kind, a new study1
published in the Environmental Health Perspectives looked
at the diets of nearly 4,500 people living in six US cities,
assessing exposure levels to organophosphates (OPs), which are among
the most commonly used insecticides on American farms.
Participants' organophosphate levels were estimated using USDA
data2
on the average levels of pesticide residue found in the fruits and
vegetables that each individual reported eating.
To verify the accuracy of their estimates, they compared their
calculated pesticide exposures to the actual levels of pesticide
metabolites (breakdown products) excreted in the urine of a subset
of 720 participants.
Not surprisingly, those who ate conventionally-grown produce were
found to have high concentrations of OP metabolites, whereas those
who ate organic produce had significantly lower levels.
Those who "often or always" ate organic had about 65 percent
lower levels of pesticide residues compared to those who ate the
least amount of organic produce. According to lead author Cynthia
Curl:
"If you tell me what you typically eat, I can tell you
how high your pesticide exposure is likely to be. The study
suggests that by eating organically grown versions of those
foods highest in pesticide residues, we can make a measurable
difference."
The Health Hazards of Organophosphates
Organophosphate pesticides are known for their hazards to human
health. Prenatal exposure, for example, has been linked to delayed
brain development, reduced IQ, and attention deficits.3,4
Symptoms of exposure include weakness, headache, diarrhea, nausea,
and vomiting. Long-term exposure has been linked to neurological
effects, such as:5
- Confusion and disorientation
- Anxiety
- Memory loss
- Depression
- Personality changes
While overall use of organophosphates have declined over recent
decades, data6
from the US Department of Agriculture (USDA) shows that OPs are
still one of the most commonly used pesticides on certain crops.
According to data7
from the Centers for Disease Control and Prevention (CDC), more than
75 percent of the US population has detectable levels of OPs in
their urine, and unless you're a farmer, or live near one, your diet
is one of the most likely routes of exposure.
As reported in Time Magazine:8,9
"According to the latest data10
from the US Environmental Protection Agency (EPA), more than 33
million pounds of OPs were used in the US in 2007.
Treated crops include broccoli, cantaloupe, grapes, green
beans, lettuce, nectarine, oranges, pears, spinach,
strawberries, tomatoes, sweet potatoes, mangoes, and onions...
Washing and/or peeling will remove some residues but not
necessarily all for all fruit and vegetables...
Curl says it's important to make sure you eat enough
fruit and vegetables, no matter how they're grown. 'The health
benefits of eating fruit and vegetables are well established,'
she says. But if you want to reduce pesticide intake, her study
affirms that organic produce is a logical choice."
Organics Carry Less Risk of Exposure to Both Pesticides and
Antibiotic Resistant Bacteria
A Stanford University meta-analysis11
published in 2012 also found that people who eat an organic diet
tend to have lower levels of toxic pesticides in their
system—particularly children. Organic meats were far less likely to
contain multi-drug resistant bacteria, which is yet another major
health threat.
Organic rules do not permit antibiotics to be used, whereas
conventional farmers routinely give their animals antibiotics to
promote rapid growth. Here, the researchers reviewed 240 studies
comparing organically and conventionally grown food, including 17
human studies.
According to the authors:
"...Two studies reported significantly lower
urinary pesticide levels among children consuming organic versus
conventional diets, but studies of biomarker and
nutrient levels in serum, urine, breast milk, and semen in
adults did not identify clinically meaningful differences.
The risk for contamination with detectable
pesticide residues was lower among organic than conventional
produce (risk difference, 30% [CI,
−37% to −23%]), but differences in risk for exceeding maximum
allowed limits were small.
...the risk for isolating bacteria resistant to 3
or more antibiotics was higher in conventional than in organic
chicken and pork (risk difference, 33% [CI, 21% to
45%])..."
Other studies comparing organics and conventional foods
have shown the reduction in toxic exposure may be even greater
than what was found in the Stanford review. As previously
reported by Suppversity,12
researchers at the University of Stuttgart concluded that
organic produce had, on average, a 180 times lower pesticide
content than conventional products.
A Number of Studies Show Organic Foods Are More Nutritious
While Stanford was unimpressed with the nutritional differences
between organic and conventional foods, several studies have
found noticeable differences.13
For example, the Organic Center is conducting a multi-year study on
grains, comparing nutritional differences between conventional,
"natural," and organically farmed grains and grain-based products.
The investigation seeks to answer questions such as: how do
conventional and organic manufacturing processes impact food
quality? What toxins and food additives are present in raw and
finished products? And, how do milling and cooking alter nutrient
composition? While not yet complete, preliminary findings show that
organic grains are more nutrient-rich.14
Organically farmed tomatoes have also been shown to have
significantly higher levels of flavonoids, lycopene, and vitamin C.
Most recently, a 2014 meta-analysis15,16
of 343 peer-reviewed publications concluded that the evidence
indicates there are "statistically significant and meaningful
differences in composition between organic and non-organic
crops/crop-based foods," adding:
"Most importantly, the concentrations of a range of
antioxidants such as polyphenolics were found to be
substantially higher in organic crops/crop-based foods, with
those of phenolic acids, flavanones, stilbenes, flavones,
flavonols and anthocyanins being an estimated 19%, 69%, 28%,
26%, 50% and 51% higher, respectively. Many of these compounds
have previously been linked to a reduced risk of chronic
diseases, including CVD and neurodegenerative diseases and
certain cancers, in dietary intervention and epidemiological
studies."
They also found that organic foods contain significantly lower
levels of the toxic metal cadmium, compared to conventional crops.
According to the authors: "In conclusion, organic crops, on
average, have higher concentrations of antioxidants, lower
concentrations of cadmium (Cd) and a lower incidence of pesticide
residues than the non-organic comparators across regions and
production seasons." Three earlier studies showing higher
nutrient levels of organic foods include the following:
- A 2010 study,17
which was partially funded by the USDA, found organic
strawberries to be more nutrient-rich than non-organic
strawberries.
- A behavioral study18
conducted by the Centers for Disease Control and Prevention
found higher risk of ADHD in children with higher levels of
organophosphates (pesticides).
- In 2009, the American Association for the Advancement of
Science featured a presentation on soil health and its impact on
food quality.19
Conclusion: healthy soil leads to higher levels of nutrients in
crops.
Shopper's Guide to Pesticides in Produce
To protect your health, your best bet is to buy only organic
fruits and vegetables, as synthetic chemicals are not permissible
under the USDA organic rules. That said, not all conventionally
grown fruits and vegetables are subjected to the same amount of
pesticide load. One way to save some money while still lowering your
risk is by focusing on purchasing certain organic items, while
"settling" for others that are conventionally-grown.
To do this, I recommend familiarizing yourself with the
Environmental Working Group's (EWG) annual Shoppers' Guide to
Pesticides in Produce.20
Of the 48 different fruit and vegetable categories tested by the EWG
for the 2014 guide, the following 15 fruits and vegetables had the
highest pesticide load, making them the most important to
buy or grow organically:
Apples |
Strawberries |
Grapes |
Celery |
Peaches |
Spinach |
Sweet bell peppers |
Nectarines |
Cucumbers |
Cherry tomatoes |
Imported snap peas |
Potatoes |
Hot peppers |
Blueberries |
Lettuce |
In contrast, the following foods were found to have the
lowest residual pesticide load, making them the safest bet
among conventionally grown vegetables. Note that a small amount of
sweet corn and most Hawaiian papaya, although low in pesticides, are
genetically engineered (GE). If you're unsure of whether the sweet
corn or papaya is GE, I'd recommend opting for organic varieties. To
review the ranking of all 48 foods tested, please see the EWG's
2014 Shoppers' Guide to Pesticides in Produce:21
Avocado |
Sweet corn |
Pineapple |
Cabbage |
Frozen sweet peas |
Onions |
Asparagus |
Mangoes |
Papayas (non-GMO. Most Hawaiian papaya is GMO) |
Kiwi |
Eggplant |
Grapefruit |
Cantaloupe |
Cauliflower |
Sweet potatoes |
Where to Find Healthy Food
To avoid as many pesticides as possible,
focus your diet on organic foods—or those known to have lower
pesticide residues despite being conventionally grown—and remember
to swap out your regular meat sources to organic,
grass-fed/pasture-raised versions of beef and poultry. This may be
even more important than buying organic fruits and vegetables. The
same goes for dairy products and animal by-products such as eggs.
One of the most compelling reasons to eat organic is to avoid
toxins. Organic foods do tend to have a better nutritional
profile, but even if they do not, the absence of drugs,
pesticides, hormones, and antibiotics is more than enough of a
reason to make the switch to protect your health. For a step-by-step
guide to making healthier diet choices, please see my freely
available
optimized nutrition plan, starting with the
beginner
plan.
While many food stores carry organic foods these days, your best
bet is to source it from a local grower, as much of the organic food
sold in grocery stores is imported. Not only has this food traveled
a long distance, adding to the carbon footprint, but some countries
may have more lax organic standards than others. Buying local food
also supports local farmers and promotes the establishment of a more
sustainable local food system. If you reside in the US, the
following organizations can help you locate farm-fresh foods in the
vicinity of where you live:
Weston Price Foundation22
has local chapters in most states, and many of them are
connected with buying clubs in which you can easily purchase
organic foods, including grass fed raw dairy products like
milk and butter. |
Local
Harvest -- This Web site will help you find
farmers' markets, family farms, and other sources of
sustainably grown food in your area where you can buy
produce, grass-fed meats, and many other goodies. |
Farmers' Markets -- A national listing
of farmers' markets. |
Eat Well
Guide: Wholesome Food from Healthy Animals --
The Eat Well Guide is a free online directory of sustainably
raised meat, poultry, dairy, and eggs from farms, stores,
restaurants, inns, and hotels, and online outlets in the
United States and Canada. |
Community
Involved in Sustaining Agriculture (CISA) --
CISA is dedicated to sustaining agriculture and promoting
the products of small farms. |
FoodRoutes
-- The FoodRoutes "Find Good Food" map can help you connect
with local farmers to find the freshest, tastiest food
possible. On their interactive map, you can find a listing
for local farmers, CSAs, and markets near you. |
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