Is Organic Really Better For You? We Ask a Dietitian

Put simply, the answer is no. Most people don’t eat enough fruit and vegetables – organic or non-organic – anyway and don’t need another barrier to eating fresh produce. The benefits of consuming these excellent whole foods far outweighs any risk of pesticide harm.

So, what is organic?

These are fruit and vegies that are grown without the use of synthetic pesticides, herbicides, sewage sludge or genetically modified organisms (GMOs). In addition, they’re water efficient and good for biodiversity.
Compared with intensively factory-farmed produce, organic versions are better for the environment and this is their big advantage. Where factory farming has shrunk our choices in the supermarket to one or two types of any variety, organic farmers are resurrecting heirloom
varieties. Unfortunately, organic food is still more expensive (although the price is continually
dropping) or very difficult to obtain in some areas.

Is organic fresh produce more nutritious?

The research is inconclusive. Generally, studies show similar levels of vitamins and minerals in organic produce as for standard produce, although some studies suggest that organic food has more minerals (if mineral-bearing rocks are added to the soil) and sometimes more phytochemicals (as the plant has to work hard to beat off pests that would otherwise eat it).
So, while organic fresh produce may be free of, or lower in, pesticides, they’re not necessarily
higher in nutrients. However, many people believe that organic food has a better flavour, even though they don’t always look as attractive and blemish free as conventionally produced foods.

What local research says

The Australian Government’s Department of Agriculture has carried out the National Residue
Survey every year since 1992. The survey analyses the pesticide residue of ordinary local produce and consistently shows that the vast majority of non-organic foods have no detectable chemical residue, and the few samples that do have a trace of residue are well within safety limits.

In summary, you don’t have to buy organic to have a nutritious diet. You’ll be eating well if
you buy regular fruit and vegetables. Just try to eat a wide variety of different types, which will
minimise the likelihood of chemical residue – and don’t forget that simply washing or peeling
fresh produce will also help.

Q What should I look for when buying Organic? 
Don’t just buy anything labelled ‘organic’. Look for the logo of one of the five organic organisations below that says ‘certified organic’. In Australia, certified organic food must contain a minimum of 95 per cent organic ingredients. This certification acts as a guarantee that the producer’s farms are inspected at least once a year. These bodies are:
● Australian Certified Organic (ACO)
● Aus-Qual
● Bio-Dynamic Research Institute (BDRI or Demeter)
● National Association for Sustainable Agriculture Australia (NASAA)
● Organic Food Chain (OFC)

Extracted from The Super Powers of Veg by Catherine Saxelby (Foodwatch Nutrition Hub, $9.99) Visit foodwatch.com.au