After research was published in October claiming that organic foods are key to the health benefits of the Mediterranean diet, food experts at Oldways responded that eating a non-organic version of the diet is still preferable to following a traditional western diet.
Experts from the nonprofit organization added that the health benefits of the Mediterranean diet have been repeatedly demonstrated.
Don’t let exaggerated fears about pesticide exposure keep you from following a scientifically backed Mediterranean diet.
This most recent study, which was published in the American Journal of Clinical Nutrition, measured the consumption of chemical residues and pesticides by participants who switched from a Western diet to a Mediterranean diet.
See also: health news
The researchers then compared those results with subjects who made the same change but ate only organic food.
“Not surprisingly, pesticide residue levels were much lower in people after eating an organic diet compared to any of the conventional diets,” Oldways wrote. “Interestingly, the study also found higher levels of pesticide residues after eating the conventional Mediterranean diet compared to the conventional Western diet.”
However, Oldways said that studies and researchers over the years indicate that following the Mediterranean diet reduces the risk of many chronic diseases, especially when compared to the Western diet.
“Whatever risks may be associated with consuming conventionally raised Mediterranean fruits, vegetables, seafood and other staple foods, it is clear that the benefits far outweigh the risks,” said Oldways.
Sara Baer-Sinnot, president of Oldways, and Kelly Toups, its chief nutrition officer, told Olive Oil Times that they believe the root of the misunderstanding stems from making blanket statements based on the results of small studies.
“Many proven benefits of the Mediterranean diet, including reduced risk of heart disease and stroke, are seen over multi-year periods,” Baer-Sinnott and Toups said. “Because the American Journal of Clinical Nutrition study lasted only two weeks, it was not designed to measure any long-term health impact.”
“Thus, not only were the benefits of a Mediterranean diet underestimated, but they were largely ignored in much of the coverage of this research study,” they added. “Furthermore, this small study was not even long enough to detect whether increased pesticide exposure posed any measurable health risk.”
The research conducted in Crete, the largest Greek island and the heart of Greek olive oil production, was based on a sample of 27 people. The authors acknowledged the need for more extensive research to better understand the effect of switching to organic food consumption on specific health and health-related physiological parameters.
“A study, particularly one with only a few participants for two weeks, should not change nutrition advice,” Baer-Sinnott and Toups said. “Dietary guidelines around the world place far more importance on a balanced and nutritious diet, such as a Mediterranean diet, than on the importance of choosing foods of questionable nutritional quality simply because they are organic.”
“The overemphasis on organic produce could lead some consumers to think that organic junk food is healthier than conventionally grown fruits and vegetables, when, in fact, science shows the opposite to be the case,” they added. “A general pattern of healthy eating such as the Mediterranean diet, which includes fruits, vegetables, whole grains, legumes and extra virgin olive oil, is the one to follow, whether the food is organic or not.
The health benefits of the Mediterranean diet are well known throughout the world, to the point that the diet is included in the UNESCO List of Intangible Cultural Heritage of Humanity.
While organic foods are generally considered healthier, in part due to the lack of herbicides, pesticides and industrial fertilizers used on crops, they may not always be available and not all consumers can afford them.
“If organic foods are affordable for the family, an organic Mediterranean diet eating pattern is excellent,” Baer-Sinnott and Toups said. “However, it is not the only option. Almost all of the studies showing the benefits of the Mediterranean diet are done with conventionally grown, non-organic produce.”
Still, there are strategies any consumer can adopt to optimize the health benefits of fresh, unprocessed foods.
“There are several ways to reduce pesticide exposure for people who don’t have the budget to buy completely organic,” Baer-Sinnott and Toups said. “To save money on organic ingredients, look for canned or frozen items if fresh isn’t in season. When your favorite fruits and vegetables are in season, keep an eye out for sales.”
Baer-Sinnott and Toups also emphasized how “Many popular Mediterranean ingredients, such as onions, eggplant, broccoli, cabbage, cauliflower, and melon, have such low levels of pesticide residue that experts from the Environmental Working Group said buying organic versions of these ingredients won’t make much of a difference in terms of exposure to pesticides”.
“Additionally, research shows that soaking fresh fruit in a solution of water and baking soda for 15 minutes can completely remove surface-level pesticides.”
“Still, don’t let exaggerated fears about pesticide exposure keep you from following a scientifically-backed Mediterranean diet,” Baer-Sinnott and Toups concluded. “While it remains to be seen whether an organic Mediterranean diet may offer more benefits, choosing a conventional Mediterranean diet is certainly a healthy step in the right direction.”