Summary of ZOE Science And Nutrition Podcast Episode: The truth about organic food - according to science
— Description —
Organic food avoids antibiotics, pesticides, herbicides, and artificial fertilizers, impacting the environment and human health Long-term pesticide effects on humans are not fully understood but may slightly increase cancer and infertility risks Organic produce contains more minerals, fewer toxic minerals, and 30-40% more polyphenols
Eating a diverse range of organic plants is important for the microbiome and polyphenol intake Certain foods like oats and strawberries have high pesticide levels, while avocados have low levels Transparency in food labeling and more research on the microbiome's long-term effects are crucial for informed decision-making
Tim Spector, a renowned scientist, emphasizes the importance of prioritizing a diverse range of organic plants in one's diet and recommends using baking soda to wash fruits and vegetables to reduce pesticide levels Organic food has 30-40% more polyphenols, and despite potential risks, the benefits of fruits and vegetables outweigh the risks for most people.
The truth about organic food - according to science
Key Takeaways
- Organic food avoids antibiotics, pesticides, herbicides, and artificial fertilizers, impacting both the environment and human health.
- Long-term effects of pesticides on humans are not fully understood, but they may slightly increase the risk of cancers, infertility, and attention deficit in children.
- Organic produce contains more minerals, fewer toxic minerals, and 30-40% more polyphenols, which are important defense chemicals in plants.
- Eating a diverse range of organic plants is important for the microbiome and polyphenol intake.
- Certain foods like oats and strawberries have high pesticide levels, while avocados have low levels.
- Transparency in food labeling and more research on the microbiome's long-term effects are crucial for informed decision-making.
Organic Foods: Myth or Reality?
- Jonathan Wolff and Professor Tim Spector discuss the concept of organic foods and its significance in nutrition.
- Jonathan expresses uncertainty about the meaning and benefits of organic foods, prompting Tim to provide insights.
- Tim Spector, a renowned scientist and author, shares his expertise on organic foods for the first time.
Organic Food: Healthier or Harmful?
- Organic food doesn't contain antibiotics, pesticides, herbicides, or artificial fertilizers. Pesticides kill living bugs, while herbicides kill weeds. Organic food has an environmental impact and is healthier due to less pesticide exposure.
- Pesticides are tested on mice and rats for safety, but their long-term effects on humans are not fully understood. Observational studies show mixed results on the health benefits of organic food, with some suggesting a lower risk of cancer and other health issues.
- Long-term exposure to chemicals like glyphosate in weed killers may slightly increase the risk of cancers, infertility, and attention deficit in children. A study on twins found residues of organophosphates in their blood and urine, indicating widespread exposure to these chemicals from food.
Organic Produce: Worth the Switch?
- Tim Spector found that nearly everyone has insecticides in their blood and urine, and about 50% have detectable levels of herbicides like glyphosate.
- Eating more fruits and vegetables leads to higher levels of these chemicals in the body and different changes in gut microbes.
- Despite the potential 10% increase in cancer risk from these chemicals, the benefits of fruits and vegetables outweigh the risks for most people.
- Pregnancy and feeding young children are critical times when exposure to pesticides should be minimized.
- Organic produce has been found to have more minerals, less toxic minerals like cadmium, and 30-40% more polyphenols, which are important defense chemicals in plants.
- The hypothesis is that organic plants have more polyphenols because they are not surrounded by insecticides and excessive fertilizer, allowing them to develop natural defenses.
Modern farming reduces food defense chemicals
- Plants and animals have evolved to produce defense chemicals, but modern farming practices have reduced the levels of these chemicals in our food.
- Organic food contains around 40% more polyphenols, fewer toxins, and slightly more minerals on average, making it a slightly better product.
- ZOE offers at-home tests to reveal the exact bacteria in your gut microbiome and personalized nutrition plans to improve your health.
Prioritize Organic Plants for Microbiome Health
- Tim Spector emphasizes the importance of prioritizing a diverse range of organic plants in one's diet, especially due to concerns about the microbiome and polyphenols.
- Oats and rice are highlighted as foods with high pesticide levels, particularly due to the use of herbicides like glyphosate. Fruits and vegetables with high water content tend to absorb more chemicals, with strawberries being a common example of high pesticide levels.
- Tim Spector recommends opting for organic frozen foods and canned beans as cost-effective alternatives to fresh organic produce. He also suggests using baking soda to wash fruits and vegetables to reduce pesticide levels, but notes that certain foods like avocados and onions are naturally protected from absorbing chemicals.
Organic Food: The Healthier Choice?
- Rules are much laxer in the States. They allow more organophosphate use, more chemicals that are banned in Europe. Levels are generally higher in the US. Antibiotic levels are also much higher. Organic produce is below 3% in the UK and similarly low in the US, but it is growing fast. Tomatoes are important to buy organically due to long-term exposure. It's about people thinking for themselves about what they would change, what do they have regularly, what could they improve that would make a much bigger difference to their long-term health.
- Organic food doesn't apply pesticides, fertilizers, or antibiotics for animals. It's not totally clear if it matters for health, but there is some area of risk, particularly for pregnant women and small children. Eating fruits and vegetables, even if not organic, is still beneficial. Organic food has 30-40% more polyphenols. Tim Spector eats 70% organic. Oats and strawberries have high pesticide levels, while avocados have low levels. Transparency in food labeling and pushing for more research is important.
- Tim Spector emphasizes the need for transparency in food labeling and pushing for more research, especially on the microbiome long-term effects. Transparency in food is crucial for people to make informed choices. Zoe's personalized nutrition program offers 10% off by going to joinzoe.com/podcast.