Q&A: Is organic food healthier for you?

Leslie Beck answers some questions on whether organic food is healthier for you and whether it is worth the price.

Q:  How popular are organic foods?

Sales of organic foods are increasing at a rate of 20 percent per year. And soon it will be even easier to spot organic groceries on store shelves. As part of the government's newly revised Organic Products Regulations, passed in December 2006, a voluntary "Canada Organic" logo is being phased in over the next two years. The new logo will identify foods that meet national criteria for organic agriculture and contain at least 95 percent organic ingredients. The logo is intended to protect you against false organic claims. (The Canadian Food Inspection Agency will ensure that products carrying the logo meet the new organic regulations).

Q: What exactly does "organic" mean?

Simply stated, organic produce and grains cannot be grown with synthetic pesticides, fertilizers, food additives, or sewage sludge and can't be genetically modified or irradiated. Organic animals produced for meat, poultry, eggs and dairy cannot be treated with growth hormones or antibiotics and must be given organic feed and access to sufficient space and the outdoors. In Canada, growth hormones are given only to conventionally raised beef cattle. Conventionally raised veal calves, chicken, hogs, and dairy cows are not given growth hormones).

The term "organic" is not synonymous with "natural". There's no regulated definition as to what constitutes a natural food. In general, good manufacturers use the term "natural" to describe a food that's been minimally processed and free of synthetic additives.

Q: Are organic foods better for you than conventional foods? What are the dangers of pesticide residues?

Many people choose organic as a way of limiting exposure to pesticide residues. The concern is that consuming many different pesticide residues from conventionally grown produce may increase the risk of cancer. Studies conducted in the United States have found organic foods to contain fewer and generally lower levels of pesticide residues than conventionally grown foods. (Most of the residues in organic foods are the result of environmental contamination by past pesticide use on the farm or by sprays blown from nearby non-organic farms.) Research has also revealed that adults and children who consume organic foods have lower levels of pesticides in their bodies.

Yet the potential health risks from consuming pesticide residues from foods have not been established. In 1997, a review from the National Cancer Institute of Canada concluded that pesticide residues from fruit and vegetables did not pose any increased risk of cancer. In fact, hundreds and hundreds of studies show that eating plenty of fruits and vegetables reduces, rather than increases, the risk of many cancers. But not everyone needs proof that organic foods are healthier for you to justify buying them. When it comes to synthetic chemical residues in foods - pesticides, hormones or antibiotics - many people feel it's better to be safe than sorry. It's taken on faith that consuming fewer chemical residues translates into a lower health risk. Some people don't want to wait around to find out if long-term exposure to pesticide residues does, in fact, increase cancer risk.

That's especially true for many women and parents of young children. Some scientists and watchdog groups worry that pregnant and breastfeeding women, infants, and young children many be more vulnerable to the harmful effects of pesticide residues, especially during critical periods of development. If you want fewer pesticides in your body - and in the environment - organic foods are a better choice. There's little argument that organic farming is better for the environment. And in my opinion, that's the underlying point of organic agriculture - to produce foods in a way that encourages soil and water conservation and reduces pollution. Organic farms don't release synthetic chemicals into the environment (some of which harm wildlife), they use less energy, and they produce less waste.

Q: Are organic foods more nutritious than conventional foods?

Whether eating organic helps ward off cancer or even boost your nutrient intake is under debate. Studies have found certain organic crops to contain more vitamin C, iron, magnesium and phosphorus that conventional crops. But most experts feel the slight increase is not enough to make a discernible difference to health. Preliminary research also suggests that some organic produce contains higher levels of polyphenols, natural compounds thought to have anti-cancer properties in humans.

Q: If you don't want to pay the higher price for organics, are there ways to reduce pesticide residues?

Whether you shop for organic foods or not, take steps to ensure you handle your food safely.

- Wash and rinse all produce - both conventional and organic - with running water (not soap) to reduce the amount of pesticide residues, bacteria and dirt. Peel fruits and vegetables, remove and discard outer leaves of lettuce, leafy greens and cabbage. Scrub thick-skinned produce like potatoes, carrots and parsnips.

- Remove visible fat from meat and skin from poultry and fish before cooking since some pesticides store in animal fat.

- Eat a variety of fruits and vegetables each day to minimize your exposure to a particular pesticide residue.

Q: If someone wants to start eating organic foods, what's the best place to start?

If you're considering adding a few organic foods to your shopping cart, focus on foods that your family eats the most such as fruits, vegetables, meat and dairy. Organic foods can also be purchased from food box/delivery programs, farmers markets, food co-ops or directly from the farm.

If you have any comments or questions about our organic series, please email us at [e-mail].