Organic vs Non-Organic… what you need to know

Research reveals… “The current evidence base does not allow a definitive statement on the health benefits of organic dietary intake. However, a growing number of important findings are being reported from observational research linking demonstrable health benefits with organic food consumption.” [1]

The notion that organic food may be healthier has merit…

While there is little variation between organic and conventional food products in terms of macronutrients (protein, fat, carbohydrate and dietary fibre) and micronutrients (vitamins and minerals) it is estimated that ORGANIC foods contain higher concentrations of antioxidants (particularly polyphenols), higher amounts omega-3 fatty acids (particularly in dairy products) and improved fatty acid profiles in organic meat products. [2-7]

“Polyphenols are secondary metabolites of plants and play a potential role in the prevention and treatment of neurodegenerative diseases (NND) such as Alzheimer’s disease (AD) and Parkinson’s disease (PD) due to their unique physiological functions such as acting as antioxidants, being anti-inflammatory, being neuroprotective, and promoting intestinal health.” [8]

In my GUT HEALTH RECIPE COMPENDIUM and Gut Reboot Programs…

I state next to certain ingredients — ORGANIC — whereas other ingredients are NOT marked organic.

WHY the imperative to buy ORGANIC for only some ingredients? Here’s why…

The BENEFIT in eating organic produce is that it FREE from synthetic herbicides, pesticides, fertilizers or chemicals. This is a BIG PLUS for the body and your Gut Microbiome, that is constantly being bombarded with chemicals from the environment, products, food, home and personal care products.

Your Gut Microbiome plays a crucial role in lifelong immune, digestive, mental, physical and emotional health and central nervous system regulation, as well as other bodily functions.

Research is clear.. “With prolonged exposure to various environmental contaminants [such as glyphosate or other pesticides], critical changes may occur in the gut microbes, influencing adverse health outcomes.”… “Over 300 environmental contaminants and their by-products, including pesticides, bisphenols, phthalates, persistent organic pollutants (POPs), and heavy metals, are all chemicals commonly present in human blood and urine samples.” [21]

Studies indicate that individuals that consume 'food’ which has been exposed to a wide range of insecticides, fungicides, and herbicides have alterations of their Gut Microbiome… as well as other common ailments, including altered lipid metabolism, inflammation, weight issues and oxidative stress.

In addition, a comprehensive analysis of the relationship between overall pesticide use and the incidence of cancer across the United States using a population and community based approach revealed…

“Our findings show that the impact of pesticide use on cancer incidence may rival that of smoking. Geographic trends showed that counties with higher agricultural productivity, such as the leading corn-producing states of the Midwest, also have increased cancer risk due to pesticide exposure.” [22]

“Our findings demonstrated an association between pesticide use and increased incidence of leukemia; non-Hodgkin’s lymphoma; bladder, colon, lung, and pancreatic cancer; and all cancers combined that are comparable to smoking for some cancer types.” [22]

So why are pesticides, herbicides, fungicides, insecticides and bactericides used if they have a detrimental effect on our health?

Because it prevents crops from being ravished by disease, insects and bacteria, fungus and microorganisms. Note that fruit and vegetables with harder skins need less pesticides than softer ones.

Some pesticides, herbicides, fungicides, insecticides and bactericides are either biodegradable which means they can be broken down by microbes into harmless compounds. While others are considered ‘persistent’ meaning they can take months or years to break down… these are often referred to as ‘Persistent Organic Pollutants (POPs)'.

Grains, Flours, Beans and Legumes… An ORGANIC must…

Examples are… Oats, Flaxseeds, Arrowroot, Chickpea, Corn (maize), Wheat, Barley, Rye, Spelt, Buckwheat, Rice, Quinoa, Amaranth, Sugar, Beans, Legumes etc...

The reason I highly recommend that these MUST be organic is that these are often heavily sprayed with ‘pesticides and herbicides’ such as Glyphosate (the active ingredient in Roundup). Glyphosate is one of the most widely used herbicides used in agriculture and aquatic farming. Glyphosate is absorbed into both the leaves and stems of plants. cannot be washed off a grain easily (soaking and multiple rinsing can assist though).

The MOST highly sprayed global crops are Wheat, Soy, Corn and Sugar. And these are not sprayed just ‘once’.... disturbingly they are given repeated applications of Glyphosate over the course of the season with the main aim of increasing yields.

Research shows that glyphosate’s long and continued use…“raises concerns regarding glyphosate's influence on human health and behavior through secondary means, such as the gastrointestinal microbiome, given what is now known regarding the gut microbiome and its influence on human health and disease.”

As crops being more and more glyphosate-resistant… “came increased maximum residue limits on crops including corn and soy - crops that make up a significant portion of the so-called “Western” diet pattern” . Each country sets its ‘acceptable daily intake (ADI)’ limits for which an induvial can be can be exposed to without suffering any direct toxicity… America has one of the highest ADI's in the world, at 1.75 mg glyphosate/kilogram body weight/day, Australia is set at 0.3 mg/kg bw/day.

However, while exposure less than the ADI…”might not directly pose a risk to human health; however, it may have consequences for health and neuropsychiatric disease susceptibility through secondary means such as the gut-brain-microbiome axis, and these effects may be felt for many generations.” “Glyphosate works by inhibiting the Shikimate pathway, a metabolic pathway involved in synthesizing aromatic amino acids in both plants and microorganisms. In animal models, both glyphosate and glyphosate-based herbicides have elicited changes to the gut microbiome composition.” The beneficial bacteria species family Ruminococcaceae creäte metabolites that can alter mood and behaviour and… “Both glyphosate and glyphosate-based herbicide exposure have been shown to decrease members of the family Ruminococcaceae. Reductions in Ruminococcaceae within the gut microbiome are implicated in multiple neuropsychiatric disease states, including Parkinson's disease, Schizophrenia, depression and modulate social behaviors in rodents.” [23]

Here’s some more information about the IMPACT of Glyphosate on YOUR body [9-17] ...

• Glyphosate residues are greatest in sugar, corn, soy and wheat but also other grains, beans, legumes.

• Glyphosate residues in wheat, corn, sugar etc. are increasingw due to the growing practice of crop desiccation just prior to the harvest.

• Deficiencies in iron, cobalt, molybdenum, copper and other rare metals associated with Coeliac disease can be attributed to Glyphosate’s strong ability to chelate these elements.

• Glyphosate is known to inhibit cytochrome P450 enzymes (CYP). Characteristics of Coeliac disease point to impairment in many cytochrome P450 enzymes, which are involved with detoxifying environmental toxins, activating vitamin D3, catabolizing vitamin A, and maintaining bile acid production and sulphate supplies to the gut. Coeliac disease is associated with imbalances in gut bacteria (dysbiosis) brought on by exposure to glyphosate and is associated with reduced levels of beneficial bacterial species - ‘Enterococcus, Bifidobacteria and Lactobacillus’ in the gut and an overgrowth of pathogenic gram negative bacteria. This has also been correlated to gluten sensitivity.

• Glyphosate’s ability to inhibit cytochrome P450 enzymes (CYP)results in inhibition of liver cells ability to break down a large variety of xenobiotic (toxic) substances in the body. CYP enzymes are in charge of the majority of the liver's phase I detoxification where it metabolises drugs into safer substances for elimination. So when you 'disable' them with glyphosates these 'toxins' are being re-circulated into the body they can build up in tissues and organs resulting in inflammation and disease. Not only does it interfere with this important enzyme, causing a cascade of inflammatory reactions, but the Glyphosate itself disrupts the gut lining and thus can induce inflammation and disease.

• Glyphosate inhibits the synthesis of the amino acid (protein) ‘Tryptophan’ which is required for serotonin production. Tryptophan deficiency can lead to lower serotonin levels which has been linked with mood disorders such as anxiety and/or depression.

• Deficiencies in amino acids (proteins) tryptophan, tyrosine, methionine and selenomethionine associated with Coeliac disease match Glyphosate’s known depletion of these amino acids.

• Glyphosate may be a key contributor to the obesity epidemic.

• Glyphosate inhibits enzymes that are used in the production of tryptophan [24]… “Over the past three decades, rates of depression have increased at an alarming rate in adolescents and young adults within the United States. This time point coincides with the introduction and widespread use of glyphosate-resistant corn and soy crops. The use of glyphosate-resistant crops within agriculture tripled from 1997–2009, and with this increase came increased maximum residue limits allowed for glyphosate on crops including corn and soy - crops that make up a large portion of the so-called “Western” diet pattern.” [23] Such alterations to the… “gastrointestinal microbiome have been associated with multiple neuropsychiatric and neuroinflammatory disease states, including anxiety, depression, Alzheimer's, and Parkinson's disease.” [23]

• Perturbations to the production of L-glutamate, through exposure to Glyphosate, has been associated with infertility, premenstrual dysphoric disorder, autism, schizophrenia, Tourette syndrome, and cancer.

• “Glyphosate, patented as an antimicrobial (Monsanto Technology LLC, 2010), has been shown to disrupt gut bacteria in animals, preferentially killing beneficial forms and causing an overgrowth of pathogens”… Pathogens, through their activation of a potent signalling molecule called Zonulin, induce a breakdown of the tight junctions in cells lining the gut, leading to “leaky gut” syndrome.

• Emerging evidence shows Glyphosate impacts many health outcomes, including developmental and reproductive toxicity, endocrine disruption, host immunity, obesity and diabetes, gastrointestinal disorders, cardiovascular disorders and central nervous system dysfunction such as learning and memory impairment, anxiety, depression and autism. These chronic health outcomes may occur even at doses lower than established risk safety guidelines.

• “A recent study on glyphosate exposure in carnivorous fish revealed remarkable adverse effects throughout the digestive system (Senapati et al., 2009). The activity of protease, lipase, and amylase were all decreased in the esophagus, stomach, and intestine of these fish following exposure to glyphosate. The authors also observed “disruption of mucosal folds and disarray of microvilli structure” in the intestinal wall, along with an exaggerated secretion of mucin throughout the alimentary tract. These features are highly reminiscent of celiac disease”

• “Glyphosate has an affinity to bind to soil particles and thus mostly accumulates in the top-soil layers. Processes like surface runoff, drift, and vertical transport in soil may transport it to groundwater, surface water, and water sediment”.

• The degradation of Glyphosate in the soil depends on temperature, light, conditions (e.g. cold & dry vs warm & moist) and the presence of microbes. Glyphosate can take up to 60-days to reduce to half of it’s initial strength and this is dependent on the above conditions e.g. Glyphosate is 30 times more persistent under cold + dry than under warm + moist conditions.

• Due to improper application Glyphosate practices and excessive spray, it has been observed in the aquatic and terrestrial environments. In many studies, glyphosate has been detected in soil, crop products, animals that feed on crop products, humans, freshwater, and the organisms that live there.

• “Glyphosate is present in the environment due to widespread contamination. This has ultimately led to glyphosate being unknowingly consumed by humans through means of contaminated crops and drinking water, as well as the inhalation of contaminated air. Glyphosate was present at concentrations of up to 233 ppb in the urine of 90% of farmers in a study carried out in South Carolina. In the USA, 60–95% of the general public have the compound present in their urine at concentrations of 2–3 μg/L, with the same being said for 40–50% of Europeans at concentrations of <1 μg/L. Another study examining the effect of glyphosate on kidney function in young children and infants showed that 30% of neonates examined had glyphosate present in their urine at concentrations of <1.06 μg/L. This could have occurred as a result of glyphosate present in the breast milk or baby formula, or due to the ability of glyphosate to traverse the placenta.” [24]

Potential effects of glyphosate exposure…

“In animals, glyphosate has been reported to negatively impact the gut, the cardiovascular system, the endocrine system, the reproductive system, the central nervous system, and immune system (outlined in Figure 2). However these studies did not examine the effect of glyphosate on the gut microbiome of their selected animal model. Therefore, in these instances it is impossible to determine if alterations to the gut microbiome were an impacting factor in disease manifestation. It is also worth mentioning the difference between the gut microbiome of humans and animal models and how for this reason results obtained in animal models may not reflect results in humans.” [24]

NUTS and SEEDS…

Have a hard outer shell, and as such, are not affected by pesticides to the extent that vegetables are. In fact, most ‘nut’ farmers use nets to protect trees, not pesticides, as the biggest threat is birds picking off nuts.

While there is NO imperative to buy Organic, look for the following…

Go for LOCAL first, or your COUNTRY OF ORIGIN. Nuts and seeds imported from other countries may be irradiated. Food irradiation is used in many countries to destroy bacteria and pests and is used as alternative to chemical and heat treatments. Irradiation is whereby food is exposed to gamma rays or high-energy electron beam or x-rays. More information HERE which, although is specific to Australian standards, will give you more information about the process and the types of foods that are irradiated.

Fruit and Vegetables…

Depending on the pesticide or herbicide used, it can be absorbed into both the leaves and stems of plants.

While buying ALL organic can be ridiculously expensive (not to mention it is difficult to source everything organic) you can minimize your exposure by washing well (see below for instructions).

The Environmental Working Group (EWG) suggests that these DIRTY DOZEN be organic as their pesticide residue is high…

Strawberries, Spinach, Kale, Collard & Mustard Greens, Grapes, Peaches, Pears, Nectarines, Apples, Bell and hot peppers, Cherries, Blueberries and Green beans.

Also I recommend (even though not on the EWG list) that Lettuce, potatoes and carrots be organic too as studies show that glyphosate residues were still found in the soil up to one year after glyphosate was applied.

Butters and oils… make them Organic…

Think about it… You CANNOT wash ‘butter’ or ‘oil’, right? Therefore you cannot remove the pesticides, chemicals, herbicides that are used when they are grown. Even small ‘doses’ create a toxic load with over half of your beneficial bacteria species being sensitive to these chemicals.

MILK AND DAIRY…

Organic is a must for your milk, yoghurt, ice-cream, cheese etc. Because of more importance… is what ORGANIC produce does not contain…

“Organic foods have been shown to have lower levels of toxic metabolites, including heavy metals such as cadmium, and synthetic fertilizer and pesticide residues. Consumption of organic foods may also reduce exposure to antibiotic-resistant bacteria”

Meat and Eggs…

Research reveals that…

“Organic beef had 17% less cholesterol, 32% less fat, 16% less fatty acids, 24% less monounsaturated fatty acids, 170% more α-linolenic acid, 24% more α-tocopherol, 53% more β-carotene, 34% more coenzyme Q10 and 72% more taurine than conventional beef.” [18]

“Eggs of the hens that foraged grasses had 23% more vitamin E than eggs of hens that foraged clover. Compared to eggs of the caged hens, pastured hens' eggs had twice as much vitamin E and long-chain omega-3 fats, 2.5-fold more total omega-3 fatty acids, and less than half the ratio of omega-6:omega-3 fatty acids. Vitamin A concentration was 38% higher in the pastured hens' eggs than in the caged hens' eggs, but total vitamin A per egg did not differ.” [19]

FISH…

Well this is ANOTHER blog post because the research around the consumption of farmed fish (so called wild caught) and its nutritional properties VS actual wild caught fish and pollutants in our oceans… is far too long to write here.

For now… Focus on the foods that you can financially and realistically buy organic. And while no method can effectively remove 100% of pesticides and herbicides you can…

Reduce Pesticide Residue on Conventional Fruit & Veggies by…

• Thoroughly washing all produce in cold running water. On hard fruit and vegetables use a firm scrubbing brush (e.g. a nail brush) on the surface and scrub while under running water. For SOFT fruit and vegetables e.g. grapes, rub them gently with your hands while holding them under running water. Put more fragile fruit and vegetables in a sieve/colander and gently spray with cold running water. This removes more pesticide than dunking the produce in water. Do NOT use detergent or other substances to wash… as fruit and vegetables have pores and these substances can be absorbed by the pores and may actually add residue to produce!

• AFTER washing and rinsing under cold water, if you wish, you can soak the fruit/vegetable in a solution of 1-tsp of Bicarbonate of Soda/Sodium Bicarbonate (NaHCO3) to 2 cups of cold water for 15 minutes. “The overall effectiveness of the method to remove all pesticide residues diminished as pesticides penetrated deeper into the fruit. In practical application, washing apples with NaHCO3 solution can reduce pesticides mostly from the surface.” [20]

• Discard the outer layer of leafy vegetables, such as lettuce, cabbage etc.

• Peel carrots, potatoes, parsnips, turnips, beetroot/beets etc. to remove peel that has absorbed pesticides. Note: If it was sprayed in germination, the pesticide will infiltrate the entire fruit/vegetable.

• Wash bagged salads because these are a breeding ground for E. coli and other bacteria. In addition, before being packaged the ‘leaves’ are usually washed in a chlorine/bleach solution so you definitely want to rinse that off!

• Grains (it is always advisable to get Organic) but if you cannot source then soak in warm water for 30-minutes or more, then drain and rinse at least 4 times, thoroughly under running water You don't need to add vinegar, even though you may have heard it softens the grain making it easier to digest, there is actually no evidence supporting this.

• You should also wash ORGANIC produce to remove surface debris, bacteria and naturally occurring pesticides such as pyrethrins, light oils, copper, sulphur and biological substances.

I hope this article helps you and your health.

If you want to know more about my programs that are designed to IMPROVE your Gut Health then head HERE or if you want to eat your way back to health — one meal at a time — check out my Gut Health Recipe Compendium. Nat xx

References

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