Studies are increasingly showing the health advantages of eating organic produce, including reduced rates of infertility, birth defects, allergic sensitisation, otitis media, high BMI and non-Hodgkin lymphoma.
However, it’s essential to read labels carefully, as some organic products may still contain high levels of sugar, salt, fat and calories.
1. Reduced Risk of Cancer
Organic health foods have been associated with a decreased risk of cancer according to a French study published in JAMA Internal Medicine. Over four years, researchers observed over 70,000 individuals, tracking both diet and other potential factors that might increase cancer risks.
Studies of those who ate more organic health foods had a 25% lower risk of cancer compared to those eating conventional diets, according to scientists. They attribute this lower cancer risk due to reduced exposure to pesticides like glyphosate, malathion and diazinon; although more definitive research will need to be completed before people can be sure whether choosing organics reduces cancer risks or not.
2. Reduced Risk of Heart Disease
Many organic foods contain heart-healthy fiber, but more quality human studies are necessary to support this claim. Unfortunately, many organic products can also be highly processed and high in salt, sugar, added fats, and calories.
Organic milk boasts significantly higher concentrations of heart-beneficial omega-3 fatty acids compared to conventional dairy. Organic whole grains also boast greater bran, germ and essential components than refined versions; their higher fibre content helps lower the risk of cardiovascular disease.
Prospective cohort research found that regular organic food consumers experienced significantly less weight gain over three years than non-organic food consumers, as well as lower plasma concentrations of cadmium, magnesium and iron in plasma samples taken over this timeframe. Furthermore, organic fruits and vegetables consumption is associated with greater antioxidant consumption compared with non-organic counterparts.
3. Reduced Risk of Inflammation
Consumers opting for organic health foods typically purchase them to limit exposure to pesticide residue; however, most fruits and vegetables contain well below levels considered safe for consumption.
Multiple clinical trials have linked organic food consumption with reduced biomarkers of inflammation. One such study demonstrated that those who consumed organic foods had lower CRP and CysC levels compared to those who didn’t consume any organic produce.
However, it can be challenging to isolate the impact of organic diet choices from other healthy lifestyle choices and more research must be conducted to establish whether organic food consumption provides actual measurable benefits.
4. Reduced Risk of Diabetes
Organic foods may help lower the risk of diabetes by decreasing exposure to pesticides; however, evidence supporting this claim comes mainly from observational studies with mixed findings.
Intervention and observational studies have demonstrated that organic food consumption decreases levels of organophosphate metabolites such as dimethylphosphate, dimethylthiophosphate and diethylthiophosphate in consumer urine samples – these metabolites have been linked with higher risk of diabetes via mechanistic pathways. Furthermore, organic food intake was associated with reduced urinary levels of herbicides containing glyphosate (the active ingredient found in Roundup).
People who purchase organic health foods tend to have higher socioeconomic statuses, with greater education levels and family income, which could explain why organic buyers experience lower diabetes prevalence rates even after controlling for smoking, alcohol use, physical activity levels and diet quality.
5. Increased Nutrient Content
Studies show that organically grown food contains higher antioxidants, minerals and vitamins; less nitrate; and an abundance of heart-healthy omega-3 fatty acids compared with conventionally produced produce. Furthermore, levels of the toxic metal cadmium are 48% lower.
Few clinical trials have assessed the direct health benefits of organic food consumption; however, observational studies have identified positive results related to metabolic syndrome (high BMI), infertility, birth defects, allergy sensitisation and preeclampsia.
Studies have revealed that regular organic food consumers have lower urinary excretion rates of organophosphorus pesticides and the herbicide glyphosate than their non-consuming peers, likely attributable to their diet of eating wholefoods more regularly and being health conscious. Long-term diet substitution studies are currently needed in order to measure whether these reductions in exposure translate into real and measurable health benefits for their bodies.
