The term organic also tends to cause confusion. The good
news: organic claims on food products are regulated by the USDA. Organic foods
must be produced without the use of most conventional pesticides, synthetic
fertilizers, sewage sludge, irradiation, or genetic engineering. These foods
are also produced using methods that promote the conservation of our natural
resources like soil and water.
Organic meat, poultry, eggs, and dairy products come from
animals that are raised without the use of antibiotics or growth hormones. The
animals also must be raised in living conditions that encourage their natural
behaviors such as the ability to graze on pastures and are fed 100% organic
feed. This makes it less likely that these animals will carry disease or create
antibiotic-resistant strains of bacteria.
Certified organic foods will include the USDA organic seal
on the label. You can learn more about the USDA’s National Organic Program on
their website.
Many people are under the impression that organic foods are
always the healthier option. However, research has generally found that the
nutrient value of organic produce and conventionally grown produce is similar.
Some packaged organic foods found in the grocery store are still high in
calories, saturated fat, and added sugar. So, organic ice cream and organic
pretzels are not more nutritious than fresh produce or whole grains just
because they wear the organic seal.
You should also consider the cost of buying organic. At
times you may find that organic products are the same price as the conventional
variety. But often, especially in the produce section of the store, you’ll see
that organic items cost significantly more than conventional items. A lot of
this extra cost comes from the increased labor needs for organic
farming.
Worried about your exposure to pesticides and chemical
fertilizers? The Environmental Working Group (EWG) is a non-profit that
provides an annual list called the “dirty dozen”. The list names 12 fruits and
vegetables found to be highest in pesticide residues based on laboratory tests
from the USDA. The dirty dozen currently includes: apples, celery, sweet bell
peppers, peaches, strawberries, imported nectarines, grapes, spinach, lettuce,
cucumbers, blueberries, and potatoes. Other recent research from the EWG
indicates that green beans and leafy greens such as kale and collard greens may
also be best bought organic.
Takeaways:
- Consider cost. If organic foods are too pricey for your budget, don’t let that deter you from buying healthy foods, especially fruits and vegetables. While conventional produce will contain higher levels of pesticide residues, the amount is still very small, and the nutritional benefits of eating fruits and vegetables outweigh the risks of the pesticides. The important thing is to get in those healthy nutrient-rich foods like fresh produce, whole grains, low-fat dairy, nuts and seeds, beans, and lean meats.
- More research is needed about the effects of pesticides on humans. If your budget allows for it and you want to cut down on your exposure to pesticides and chemical fertilizers, you can start by buying organic varieties of the foods on the dirty dozen list.
- For foods labeled organic, check the nutrition facts label to compare foods and make the best choice. Be sure to check calories, serving size, and carbohydrates. Again, the organic seal does not always indicate the best choice. If you have diabetes make it a priority to choose foods that fit best with your meal plan. Sticking to your plan will help you control your diabetes and also reduce your risk for diabetes complications.
- See more at:
http://www.diabetes.org/mfa-recipes/tips/2013-03/organic-natural-whats-it.html#sthash.SjcyJxy1.dpuf
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