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Buying Organic Food – What You Need To Know
Not all of us can afford to go 100% organic every time we do the groceries.
The solution?
Focus on those foods that come with the heaviest burden of pesticides, additives and hormones.
We have compiled two lists for you:
Must-Buy Organic – these are foods that when conventionally-grown are loaded with pesticides, additives and hormones. These items should definitely be organic to avoid harming your health and to reduce polluting the planet.
Don’t Have To Buy Organic – these are conventionally-grown foods with the least amount of contamination, that are relatively safe to eat.
Why buy organic?
Low Toxic Load: Organic foods haven’t been doused in pesticides. Organic farms ban artificial pesticides. On the contrary, tonnes of pesticides are blasted on to conventional farmland every year, and a huge portion of food ends up carrying chemical residues. These residues turn up, not just on fruit and vegetables, but in bread, baby food and other products. Consumers can reduce their pesticide exposure by 80% by avoiding the most contaminated fruits and vegetables and eating only the cleanest. If consumers get their recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily.
Superior Nutrition: Organic foods are typically more nutritious than conventional foods – they are richer in vitamins, minerals and essential fatty acids.
Richer Flavour: The flavour of organic food is so much better. Organic fruits and vegetables are juicy and full-flavoured, milk tastes richer, cheeses are mouthwatering. Once you’ve experienced the sweet intensity of a fresh organic carrot, other carrots will seem insipid and bland. Eating organic makes it easier to follow the seasons too – forcing you to eat produce that is fresh and ripe.
Not genetically-modified: Genetically modified – GM – food isn’t used in organic products. We don’t know what effect GM foods have on long-term health. Best avoided. The term genetically modified food (also known as biotech or genetically engineered food) refers to crop plants that have been modified in the laboratory to enhance desired traits, such as resistance to herbicides or improved nutritional content. Experts say this science, like any other, has no guarantees. Risks include:
• Introducing allergens and toxins to food
• Accidental contamination between genetically modified and non-genetically modified foods
• Antibiotic resistance
• Adversely changing the nutrient content of a crop
• Creation of “super” weeds and other environmental risks
Environmentally-friendly: Maintaining your family’s health is not the only reason to choose organic food. Pesticide and herbicide use contaminates groundwater, ruins soil structures and promotes erosion. It is also a contributor to ‘colony collapse disorder’ - the sudden and mysterious die-off of pollinating honeybees that is threatening our food supply. Buying or growing organic food is good for the health of the planet.
Animal-friendly: Intensive farming is outrageously cruel to farm animals – think of battery chickens, pigs kept in farrowing pens, cows milked to exhaustion. Organic farming methods put humane treatment at the top of the agenda. Intensive farming methods also erode soil, destroy ancient hedgerows, and ultimately decimate wild life.
Local: For many, buying organic means buying from a local farmer’s market. This is great news for the environment (less transportation, less pollution) and great news for the local economy.
How to Switch to Organic Foods
Take it slowly: Don’t feel that you must buy organic everything. Even switching to a few organic versions of everyday mainstays makes a difference. Try different brands, and once a week, buy something new to try: organic tofu, stuffed vine leaves, soup. You’ll soon find favourites.
Be Cost-Savvy: Organic food costs more in the supermarket. But you can save by buying in bulk stores. Also, organic co-ops and farmers’ markets can be good sources of chemical-free food. Save even more and plant a garden.
Keep in mind that though organic foods are sometimes more expensive than non-organic, the more people buy them, the more prices will come down. Also, we pay through our taxes for the hidden costs of cleaning up water polluted with agro-chemicals used for cheap mass-produced foods.
Comparison-shop: You would be surprised how many times organic food is actually cheaper than regular food in supermarkets. When stores have to move organic produce to avoid spoilage, you can pick up great deals. So compare prices and enjoy the deals.
MUST-BUY ORGANIC
Why should you care about pesticides, hormones and additives? There is a growing consensus in the scientific community that small doses of pesticides and other chemicals can have adverse effects on the planet and on human health, especially during fetal development and childhood. So here is our suggested list for organic food.
APPLES
Apples are typically grown with the use of poisons to kill a variety of pests, from fungi to insects. Scrubbing doesn’t eliminate chemical residue completely. Peeling strips away many of the beneficial nutrients. So buy organic.
BABY FOOD
Baby food in its conventional form is produced with conventional produce, which is often laden with pesticides. Developing bodies, particularly the immune, neurological and hormonal systems, are more vulnerable to toxins and may absorb pesticides more easily. So buy organic.
CARROTS
In Europe pesticides commonly used on carrots will be banned within the next decade because of their toxic effect. The U.S. and Canada have yet to catch up with their European counterparts. So buy organic.
CELERY
Celery has no protective skin, making it almost impossible to wash off the chemicals that are used on conventional crops. The taste of organic celery will amaze you and make you a celery-nibbler once again.
CHERRIES
Cherries are rich, fabulous, expensive and heavily doused in poison. Make sure that the cherries in your Cherries Jubilee or Bing Cherry Ice Creams are as clean and wonderful as they were meant to be.
COFFEE
Many of the beans you buy are grown in countries that don’t regulate use of chemicals and pesticides. Look for the organic label to ensure you’re not buying beans that have been grown or processed with the use of potentially harmful chemicals.
GRAPES
Imported grapes run a much greater risk of contamination than those grown domestically. Vineyards can be sprayed with different pesticides during the various growth periods, and no amount of washing or peeling will eliminate the poison from the grape’s thin skin. As for raisins, these are concentrated little grapes with concentrated levels of pesticides. So, buy organic.
GREEN BEANS
Green beans are treated with over 60 different kinds of pesticides. Often, these beans are tested with pesticide levels above the legal limits. Even beans used in baby food and in frozen bags have been found with high contamination levels. So, buy organic.
KALE
Traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease. However, recently it was found to have high amounts of pesticide residue when tested. So, buy organic.
LEAFY GREENS
Leafy greens are frequently contaminated with what are considered the most potent pesticides used on food. So, buy organic.
MEAT
Raising animals with conventional modern methods often means using hormones to speed up growth, antibiotics to resist disease on crowded feed lots, and both pesticides and chemical fertilizers to grow the grain fed to the animals. Consumers looking to avoid meats raised with these substances can seek out certified organic meat. To meet this standard, this meat can come only from animals fed organic feed and given no hormones or antibiotics. In addition, searching out cuts from grass-fed animals ensures that you’re eating meat from an animal that was fed a more natural diet. Looking for a local source of meats lets you question the farmer directly about the animal’s diet and the farmer’s method of raising it. It cuts down on the environmental cost of transportation, too.
MILK
Conventional cows are often fed pesticide-laden crops including corn. As ruminants, cows get sick when fed something other than grass, because their stomachs were made to digest grass. So they’re given antibiotics to keep them from getting ill. In addition, they are often injected with hormones to keep them pumping out milk. Organic dairies cannot feed their cows with grains grown with pesticides, nor can they use antibiotics or growth hormones like rGBH or rbST. Buying organic milk keeps those things out of the cows, and out of your glass. Plus, organic milk has been found to be healthier than conventional milk, with more nutrients such as omega 3 fatty acids.
NECTARINES / PEACHES
Stone fruit like peaches and nectarines have the highest pesticide concentration in its conventionally grown form, according to the Environmental Working Group. Over 90 percent of these fruits tested had pesticides on them. In the past, the FDA has cited the peach industry for illegal pesticide use. Because stone fruit is hard to scrub, it is a must on your organic grocery list.
PEARS
As insects become more resilient to the pesticides used on pears, more and more chemicals are used. The safest bet is to go organic.
PEPPERS
Green and red bell peppers are super sources of Vitamin C, but wrought with pesticides if grown “conventionally”. Peppers have thin skins that don’t offer much of a barrier to pesticides.Buy organic, or, better yet, grow your own.
POTATOES
Potatoes are grown using pesticides, are genetically-modified and have fungicides added to the soil for growing – just perfect for impairing the immune system. So buy organic and you’ll be able to mash potatoes that are nutritious and delicious.
RICE
Rice is found in everything from baby food to snacks. In the United States alone the rice industry generates more than $1.5 billion annually. Recent studies have found over forty pesticides used in rice production, fifteen of which have ill effects on the human body and/or groundwater systems. Buying organic rice can help stem the tide.
STRAWBERRIES
Strawberries, grown conventionally, are laden with pesticides. Almost 80 percent of the strawberries grown in the U.S., and consumed in North America, come from California. According to the Pesticide Action Network (PANNA), strawberries are the most densely-sprayed California crop. And if you buy strawberries that are out of season, they’re likely imported from countries that also have mass pesticide use. Because the fruit is porous and delicate to wash carefully, it is another important food to buy organic.
TOMATOES
The thin skin of tomatoes can allow pesticides to enter the fruit. Because it is so widely used in so many dishes, it’s always a good idea to buy organic when possible.
DON’T HAVE TO BUY ORGANIC
The foods on the list below have the lowest pesticide load, and consequently, are the safest conventionally grown crops to consume from the standpoint of pesticide contamination.
To this list we would like to add one caveat: When it comes to pesticide use, there is more to consider than just the residues that are ingested by the consumer. Although peeled foods such as bananas, mangoes, avocadoes and kiwis may spare us from significant pesticide exposure, it is possible that large amounts of pesticides and herbicides are used on the farms from which these originate, contaminating groundwater, promoting erosion and otherwise damaging local ecosystems. To help promote the health of the planet as well as your own health, it’s best to buy organic whenever possible.
ASPARAGUS
Asparagus face fewer threats from pests such as insects or disease, so fewer pesticides need to be used.
Look for firm spears with bright green or purplish compact tips. For more uniform cooking, select spears of a similar thickness. Store in the refrigerator vegetable crisper and give them a good rinse before using.
AVOCADOS
The peel protects the flesh from contaminants.
Look for avocados that are still somewhat unripe and firm to the squeeze - they’ll ripen nicely at room temperature in a couple of days. Rinse the outside before you slice them open.
BROCCOLI
Conventional broccoli doesn’t retain many pesticides because with fewer pest threats there is less spraying.
Color-wise, the broccoli should be deep green and the stalks should be firm and not rubbery. Wash in a cool water bath a couple of times.
CABBAGE
Cabbage isn’t too threatened with pesticides because a ton of spraying isn’t required to grow it.
Look for cabbage heads whose leaves are tight and be sure the head is heavy and firm. Make sure the outer leaves are shiny and crisp. (Savoy is the exception to this rule, as it forms a looser head and the leaves grow crinkly naturally). Bok choy should have deep green leaves with crisp-looking white stems. Discard the outer leaves of a cabbage before using. You can wash and spin most cabbage leaves just like you do salad greens.
CORN
Sweet corn may take a lot of fertilizer to grow, but you’re unlikely to end up with any pesticides on the kernels.
Buy it fresh and local, and boil it that day for best results.
EGGPLANT
Maybe it’s the thick skin, but eggplants are among the least likely to be contaminated by pesticides.
Look for firm and glossy eggplants to know they’re ripe and undamaged. Because they grow to various sizes, choose one proportionate to the dish you’re preparing.
KIWI
Kiwi peel provides a barrier from pesticides. Give them a rinse before cutting.
Sniff out kiwis that smell good. They should be plump and yield to a squeeze. Steer clear from those with moist areas on their surface or any skin bruising. If kiwi are unripe, simply place them in a paper bag at room temperature with other fruits such as bananas or pears.
MANGOS
Sweet mango flesh is protected by its thick skin from pesticides. Still, you’ll want to rinse under water before cutting open.
Look for those that are bright in color such as red, yellow, or orange and that have a fruity smell. If there’s no ripe-fruit aroma, steer clear. Mangoes should be slightly firm but yield to the touch somewhat. If the mango is too soft, there’s a good chance it will be rotten inside. Store in the refrigerator crisper.
ONIONS
Protected by layers of skin, commonly-grown onions are quite safe to eat.
Look for onions that are firm, have a distinctive “oniony” smell that’s not overpowering, and show no visible signs of damage or soft spots. Store in a cool, dry place or in the refrigerator.
PAPAYA
Pesticide residue stays on papaya skin, but be sure to give the fruit a wash before slicing it open.
Papaya colors usually range between yellow and green. Look for those that are slightly soft and show no signs of bruising or wrinkling. If they’re not fully ripe, you can toss them in a brown bag along with your unripe kiwi fruit, peaches and pears. Once they’re ripe, store in the refrigerator crisper.
PEAS
Sweet peas are among the least likely vegetables to have pesticide contamination.
Look for green pea pods at your local farmers market, farm stand or grocery store.
PINEAPPLE
You won’t be eating the tough pineapple skin, which protects the fruit from pesticide residue. As with all your produce, you should rinse the pineapple before cutting.
This is one fruit you won’t want to choose if it has a strong, sweet smell. This usually means that the pineapple is overripe and has even begun to ferment. Avoid any that have soft spots and damage to the rind. Store in the refrigerator crisper.
SWEET POTATOES
Not only are sweet potatoes unlikely to be contaminated with pesticides, they’re also a superfood, packed with Vitamin A and beta carotene.
Look for a spud that isn’t beaten up or rotting, and choose a size that matches the meal you’re preparing.
WATERMELON
With its thick rind, watermelon has a natural defence against the onslaught of any chemical.
Look for a firm whole melon without any soft spots.
Buy organic and save the planet!
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