The USDA sets the standards that define the organic food labels, pertaining to produce, grain and animal products and processed foods. Any food that's certified organic by the USDA, regardless of where it comes from, is free of pesticides, irradiation, antibiotics, hormones and genetic modification. Rules governing soil and water conservation methods as well as the humane treatment of animals also apply to organic growers. While the term "organic" implies "healthy" to many, the terms aren't necessarily interchangeable.
Weight Loss Basics
Eating the right number of calories in the form of a nutrient-dense diet is essential to both maintaining a healthy weight and promoting long-term weight loss. To lose a pound of fat, you must burn 3,500 calories more than you consume. Since you can safely lose up to 2 lbs. per week, you could conceivably cut up to 1,000 calories from your diet each day. A diet plan that promotes fruits and vegetables, whole grains such as rice, quinoa and oats, lean proteins, seeds, nuts and low-fat dairy can give you the variety of vitamins and minerals you need for optimal health, even when you restrict your caloric intake.
Benefits of Organic
The Environmental Protection Agency notes that 90 percent of fungicides, 60 percent of herbicides and 30 percent of insecticides are carcinogenic, or known to cause cancer. By definition, organic produce is free of chemical residues, making it a worry-free choice if you want to feature fruits and vegetables in your diet without increasing your body's pesticide load. Likewise, conventionally farmed animal products contain growth hormones and antibiotic residues. According to "The Organic Food Shopper's Guide," 90 percent of non-organic U.S. beef contains up to six distinct growth hormones --- all of which have been banned in the European Union due to health concerns. Organic meat and other animal products do not contain growth hormones or antibiotics.
Nutritional Comparison
While many proponents of organic food have proposed that it contains more nutrients than conventionally farmed foods, scientific evidence suggests that the nutritional profiles of organic and non-organic food is essentially the same. When compared to equivalent conventional produce, some organic fruits and vegetables may contain higher amounts of antioxidants and polyphenols, according to registered dietician and Ph.D. Christine McCullum-Gomez, author of "Perspective on the Benefits of Organic Foods" published on the American Dietetic Association's website. McCullum-Gomez goes on to write, however, that the debate over whether or not organically grown food is nutritionally superior to non-organic food is ongoing.
Considerations
As the demand for organically grown foods has expanded, manufacturers have responded by offering a number of processed foods made from organic ingredients, including cookies, crackers, sugary cereals and frozen dinners. Consequently, consuming food simply because it carries the organic label doesn't necessarily produce or enhance weight loss. It's possible to maintain a high-calorie diet full of sodium and added sugar, while strictly consuming organic food.
For weight loss, choose healthy, nutrient-dense foods first and foremost, and keep your calories in check. If minimizing your intake of chemical residues, growth hormones and antibiotics is important to you, opt for organic produce, grains and animal products that fit your diet, whenever possible.
References
- "The Organic Food Shopper's Guide"; Jeff Cox; 2008
- North Carolina State Extension's Successful Family: What Does the "Organic" Label Really Mean?
- MayoClinic.com: Organic Foods: Are They Safer? More Nutritious?; December 2010
- MayoClinic.com: Counting Calories: Get Back to Weight-loss Basics; December 2009
- American Dietetic Association: "Perspective on the Benefits of Organic Foods"; Christine McCullum-Gomez, et al.; September 2009
- American Dietetic Association: "Advising Consumers About Organic Foods and Healthful Eating"; Mildred M Cody, et al.; October 2009
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