Organic Produce Diet: Eating Purely For Health

The popularity of organic food is increasing, with statistics from the USDA showing that sales grew by about 8% per year from 2011 to 2021. Organic food is defined by the USDA as food produced using sustainable agriculture and production practices. However, the research on whether organic produce is healthier than conventional produce is mixed. While some studies have found that a diet high in organic fruits and vegetables is linked to a lower risk of cancer, diabetes, metabolic syndrome, and type 2 diabetes, other major medical groups argue that more research is needed and that simply eating enough produce, whether organic or conventional, is more important. Organic produce is often more expensive than conventional produce, but buying local produce may be an even more sustainable option.

Organic produce is grown without synthetic pesticides

The popularity of organic food continues to grow, with statistics from the USDA showing an approximate 8% increase in sales annually from 2011 to 2021. Organic food is defined by the U.S. Department of Agriculture (USDA) as food produced using sustainable agriculture and production practices.

The Environmental Working Group (EWG) releases an annual guide to produce containing the most pesticides, known as the Dirty Dozen List. Strawberries, hot peppers, bell peppers, kale, collard greens, mustard greens, blueberries, green beans, and cherry peppers are some of the fruits and vegetables that have been found to contain high levels of pesticide residues. In 2023, the EWG found that 75% of all conventional produce had residues of potentially harmful pesticides, and 95% of the samples on the Dirty Dozen list contained pesticides.

While the research on the health benefits of organic produce is mixed, some studies suggest that a diet high in organic fruits and vegetables may be linked to a lower risk of cancer, diabetes, metabolic syndrome, and type 2 diabetes. However, major medical groups, including the American Academy of Pediatrics, the American Heart Association, and the American Institute for Cancer Research (AICR), agree that more research is needed. The AICR advises that while there is little evidence that eating organic foods lowers cancer risk, maintaining a healthy weight, staying active, and consuming plenty of fruits and vegetables—whether organic or conventional—can reduce the risk.

If you are concerned about pesticides in your food, buying organic is an option. However, it is important to note that simply buying organic may not remove all toxins, as some are present inside the produce. Rinsing and scrubbing fresh produce can reduce pesticide residues, but it may not eliminate them entirely.

Organic food sales are rising

Organic food sales in the US are on the rise, with sales in 2022 breaking through the $60 billion mark for the first time. This growth has been driven by consumer demand and price premiums, with total certified organic US acreage increasing to 4.9 million in 2021, up from 1.8 million in 2000. The organic market has expanded across the country, with sales no longer concentrated in the Pacific region, particularly California, but also in the Appalachia and Delta regions.

Despite inflation and supply chain disruptions, the organic sector has proven resilient, with Americans investing in their health and the environment. The value of organic sales has risen, even as sales volume growth has slowed in some categories. Organic food now accounts for 6% of total food sales in the US, with organic produce being the top-selling category, totaling $22 billion and accounting for 15% of all fruit and vegetable sales.

The demand for organic food is driven by consumers seeking healthier and more natural options, with 12% of American adults purchasing organic food regularly, and 21% shopping organic when convenient. The rise in organic food purchases is particularly notable among those with lower incomes, with a 7% increase in organic food purchases among adults making $50,000-$100,000 per year.

While the health benefits of organic food are still being researched, some studies suggest that a diet high in organic fruits and vegetables may be linked to a lower risk of cancer, diabetes, and metabolic syndrome. However, major medical groups advise that the priority should be on consuming enough fruits and vegetables, whether organic or conventional, as the health benefits of these foods outweigh the risks of pesticide exposure.

The expansion of the organic sector is supported by increased investment in research and innovation, with public research focusing on natural resources, human nutrition, and societal benefits. The USDA has also increased funding for organic agriculture research, contributing to the development of the industry and providing information to support producers transitioning to organic agriculture.

Organic produce is often more expensive

A diet that includes all organic produce is one that focuses on consuming foods that are grown or produced without the use of artificial chemicals, such as synthetic pesticides and fertilizers. While there is ongoing research into the health benefits of organic produce, it is generally agreed that eating a diet rich in fruits and vegetables is beneficial for health, whether they are organically or conventionally grown.

Additionally, organic farms have higher production costs. They rely on traditional tilling, planting, and harvesting methods, which require more labour. Organic farms also tend to be smaller than conventional farms, and they produce smaller harvests, resulting in fewer sellable crops. The prices of materials used in organic farming, such as natural fertilizers and organic animal feed, are also higher than those used in conventional farming.

The higher price point of organic produce is further influenced by the demand and supply dynamics. The demand for organic food is lower than that for regular food, and organic farms produce a limited supply of organic products compared to conventional farms. This lower volume of organic produce results in higher costs for post-harvest handling, marketing, and distribution.

It is important to note that while organic produce may be more expensive, it does not necessarily indicate a higher quality product. The decision to choose organic produce is often a personal one, influenced by factors such as budget, health considerations, and environmental concerns.

Organic farming is better for the environment

While the health benefits of an all-organic diet are disputed, organic farming is better for the environment in several ways.

Firstly, organic farming is better for the planet as it reduces greenhouse gas emissions. Organic farms are required to build healthy soil and crops, relying on composting, crop rotation, and natural rather than fossil fuel-based inputs to maintain and improve soil health. By increasing organic matter in the soil continuously over time, organic agriculture improves water percolation by 15-20%replenish groundwater and increasing the soil's ability to withstand extreme weather events such as droughts and floods. This also helps to build 'soil organic carbon', and long-term studies have shown that soils on organic farms store more carbon than those on conventional farms. In addition, the elimination of synthetic nitrogen fertilisers, which are produced using fossil fuels, reduces the risk of environmental pollution from farming.

Secondly, organic farming can help to solve climate change. As the production of farm chemicals is energy-intensive, studies show that removing synthetic nitrogen fertilisers alone could lower direct global agricultural greenhouse gas emissions by about 20%. A 40-year study by the Rodale Institute also showed that organic farms use 45% less energy than conventional farms.

Thirdly, organic farming encourages farmers to close the loop by making use of what is locally available and limiting the use of imported resources. This means fewer polluting inputs are imported from abroad, and healthier soils are created that capture and store more carbon.

Finally, organic farming can help to protect water supplies. Healthy soils protect underground water supplies by neutralising or filtering out potential pollutants.

However, it is important to note that organic farming is not a silver bullet solution for all environmental and health concerns. For example, organic crops are sprayed with non-synthetic pesticides approximately 5 times as often as conventional crops, and the runoff from these pesticides into waterways can be harmful to the environment.

Organic food is not necessarily healthier

While some studies have shown that eating organic food may be linked to a reduced risk of certain diseases, the current evidence base does not allow a definitive statement on the long-term health benefits of organic food.

A 2018 report published in JAMA Internal Medicine found that a diet high in organic fruits and vegetables was associated with a 25% lower risk of cancer. However, this was the only study included that did not adjust for other lifestyle factors and overall diet quality. Similarly, a 2020 report in the International Journal of Behavioral Nutrition and Physical Activity found a 35% lower risk for diabetes among those consuming organic produce, and a University of Iowa study from the same year found a 20% lower risk for type 2 diabetes. However, these findings may be attributable to other factors, such as the fact that people who can afford to eat organic foods regularly may have healthier habits overall regarding diet and exercise.

Major medical groups, including the American Academy of Pediatrics, the American Heart Association, and the American Institute for Cancer Research (AICR), agree that more research is needed. The AICR advises that while there is little scientific evidence that eating organic foods lowers cancer risk, there is ample evidence that other diet and lifestyle factors can reduce risk, such as maintaining a healthy weight, keeping active, and eating a diet rich in fruits and vegetables, whether organically or conventionally produced.

The most important thing for overall health is to eat enough fruits and vegetables, regardless of whether they are organic or conventionally grown. If you are concerned about pesticides in your food, you may want to opt for organic produce or consult resources like the Environmental Working Group's (EWG) Shopper's Guide to Pesticides in Produce, which lists the fruits and vegetables with the highest and lowest amounts of pesticide residues.

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