The demand for organic food has never been higher. Almost half of all households buy some products without pesticides, and today there are at least 43.7 million hectares devoted to organic agriculture compared to just 11 million in 1999.
But it is a premium. Organic food can be twice as expensive as non-organic, which begs the question: is it worth it?
Harley Street nutritionist Rhiannon Lambert from London has investigated the subject, as well as the myth that “organic” automatically means “healthier.”
It also revealed the foods that are most likely to contain pesticide residues, and therefore best to buy organic, and the foods that you don’t need to pay the extra pennies for.
Potatoes are one of the foods nutritionist Rhiannon Lambert says you should buy organic because they often contain large amounts of pesticide residue.
Those who buy organic products generally choose to do so to avoid consuming chemical-based pesticides.
But Rhiannon says “there is not enough solid evidence available” to show that eating organically provides more health benefits than eating non-organic food.
Rhiannon personally buys “some organic food,” but not all of her food is pesticide-free.
She has shared a helpful guide to foods worth paying a few extra pennies for and not worth buying organic.
Wash your apples and spinach before eating if you don’t buy organic versions, as the Environmental Working Group says they are prone to leaving pesticide residues.
Rhiannon acknowledges that organic is best if you want to limit the amount of pesticide residue you are exposed to, and that there is some evidence that organic products contain more antioxidants than normal foods.
“There is considerable evidence to suggest that eating organic foods can reduce your exposure to pesticide residues and antibiotic-resistant bacteria,” he adds.
‘Choosing organic foods can reduce your exposure to toxins, pesticide residues, and antibiotic-resistant bacteria.
“However, the toxin levels in normal products are well below safe limits and are unlikely to cause harm.”
Supermarkets often carry organic asparagus, but the Environmental Working Group says this vegetable rarely contains many pesticide residues.
Cauliflower and avocados are also on the list of foods that rarely contain many pesticide residues.
But even with EWG’s so-called ‘Dirty Dozen’, Rhiannon urges shoppers not to avoid these foods if they can’t get organic versions.
“You should not discourage him from eating fruits and vegetables (whether conventional or organic), as this will do more harm than good,” he warns.
“Also, a thorough rinsing of any fruit or vegetable with tap water will go a long way in removing pesticide residue from your fruits and vegetables.”
You also want to emphasize that “organic” does not necessarily mean “healthy.”
‘Many [organic] The products are still processed foods high in calories, sugar, salt and added fat, ”he says.
“For example, the likes of organic chips, sodas, and ice cream are widely available, but none of them produce any health benefits.
‘Some organic product labels will state that the ingredients are “natural” and, for example, use raw cane sugar instead of plain sugar.
However, sugar is still sugar and since most of us already consume too much sugar, it is not wise to think that it is healthy to consume a lot of organic sugar.
When you choose organic junk food, you may just be opting for a slightly higher quality version of regular junk food. But organic junk food is still junk food. “
Rhiannon’s book, Re-Nourish: The Definitive Guide to Optimum Nutrition, is available to pre-order on Amazon and will be released on December 28.
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