The guide to organic eating
Organic today occupies an important place in consumers’ baskets. According to the barometer of the Bio/CSA agency, 9 out of 10 French people say they have consumed organic and 72% consume it regularly. The reasons given for consuming organic are numerous: products of better quality and good for health, respect for the planet, animal well-being, boost to the local economy. But do you know what distinguishes an organic product from a classic product? Is organic food really better for your health? Does eating organic necessarily mean spending more? We help you understand what “eating organic” actually means!
What is organic food?
The term “organic” designates a product or a foodstuff resulting from organic farming. This mode of agricultural production is natural and does not use synthetic chemicals such as pesticides, herbicides and chemical fertilizers.
Organic farming uses natural organic matter and is based on the principle of crop rotation. It is part of a global approach to sustainable development, with respect for the environment, animal well-being and biodiversity.
Eating organic therefore simply means eating eggs, dairy products, fruits, vegetables, meat and other foods from organic farming. These products are easily identifiable by the presence of the Eurofeuille and “AB” logos on the labelling.
In recent years, organic food has become more popular. Eating organic on a daily basis is quite possible, more and more common. Chains of organic stores are developing offering less usual ingredients, supermarkets are creating their own brands of organic products, restaurants offering an organic menu are on the rise. Collective catering is also getting involved and schools are already offering children organic and sometimes even local food. Sign of a real interest in organic, in July 2019 passed a law, the Egalim law, which requires school canteens, by 2022, to serve at least 50% quality and sustainable products, including at least 20% of organic products.
Why eat organic?
What if eating organic was, beyond a food choice, a real way of life? We generally highlight the health benefits of an organic diet, but the advantages of organic do not stop there. So why eating and consuming organic has a direct impact on health? What are the other good reasons to eat organic?
The health benefits of organic
Eating organic to be healthy is the primary motivation of people who put organic on their menu regularly. They are right because organic food has many health benefits.
Healthier foods
If we establish a link between organic food and health, it is because organic excludes the use of pesticides, insecticides, fungicides and any chemical product whose toxicity is proven (risk of cancer, neurological diseases). In organic farming, only natural and biodegradable fertilizers and pesticides are authorized.
Less than one organic fruit in 20 shows traces of pesticides compared to one in two in conventional agriculture. Their concentration is 10 to 50 times lower in organic foods. According to a British study in Newcastle, organic foodstuffs also concentrate much less nitrite. To the question is organic better for your health, we can already answer yes!
Better nutritional quality of organic food
Organic vegetables and fruits are the guarantee of better nutritional intake. Grown naturally, they must defend themselves against insect pests and pathogenic fungi. They then synthesize more antioxidants and in particular polyphenols, a weapon against cellular aging. The vitamin C and carotenoid levels of organic vegetables and fruits are also higher than those of non-organic vegetables and fruits.
Organic milk is richer in omega 3 fatty acids that are good for the heart. Why ? Because the cows in the organic sector are fed mainly with grass.
Organic meat generally contains better quality lipids and fewer toxic substances. Its polyunsaturated fatty acid content is higher. This is explained by the fact that the growth of animals raised organically is slower and their natural rhythm is better respected.
A better nutritional balance
Another advantage of eating organic: better nutritional density. What is that ? Nutrient density measures the nutrient content of a food by comparing nutrient intake to calorie intake. The more nutrient-dense a food is, relative to its energy content, the more nutritious it is.
Nutrient-dense foods are a good way to prevent weight gain. Rich in fiber, they contribute to satiety. Their nutrient content also makes them a good source of antioxidants.
The faster fruits and vegetables are grown (above ground, with lots of fertilizer to stimulate growth), the less nutrient they carry. Hence the importance of eating organic.
Buying organic helps the local economy
Did you know ?
On an equal surface, an organic farm requires more labor than a conventional farm and for a longer period? For example, the wine sector employs twice as many people in organic farming as in conventional farming.
In addition to a larger workforce, organic farming encourages the development of a “local economic ecosystem”. One in four organic farmers processes their products on the farm, in part or in full. This creates jobs and is a real added value for the tourist attractiveness of the territories.
As for the transformation of raw materials outside the farm, it relies on a network of dynamic small and medium-sized enterprises that create jobs. This network is linked to the distribution sector, in particular with stores specializing in organic food, which have grown considerably in recent years. This is why eating organic and local clearly favors local economic life.
How to eat organic?
Now that you see more clearly what organic means and its benefits, let’s move on to practical things. Wondering how to eat organic every day? Where to do your organic shopping? Which fruits and vegetables to choose? Don’t panic, we’ll explain how to eat healthily organic and cheap.
How to shop both organic and cheap?
Eating organic food every day can easily be more expensive than filling a shopping cart with industrial products. So how do you eat organic without breaking the bank? Here are some tips.
- Buy in bulk ! La Vie Claire organic stores offer you the possibility of buying dried fruits, flour, sugar or starch in bulk. You take the exact amount you need, eliminate packaging and save money too.
- Think promo. Many products at promotional prices are offered throughout the year.
Which fruits and vegetables contain the most pesticides?
In conventional agriculture, to protect plantations and promote their development, pesticides are used that destroy unwanted insects and plants. The problem is that these chemicals are also toxic to humans and that you find a significant amount of them on your plates. This is why it is wise to favor organic foods for certain fruits and vegetables.
Yes but which ones? Prefer organic origin for vegetables and fruits, known to be less contaminated than their conventional equivalents.
On the vegetable side, opt for the organic salad , the cucumber , the spinach but also the organic pepper . The latter is one of the vegetables most exposed to pesticides during its growth. Chemical residue accumulates in its folds. But it is a vegetable that is consumed most of the time with the skin.
Did you know that non-organic potatoes still contain 81% pesticides even after being washed and peeled? Indeed these are treated, after harvest, to prevent them from germinating too quickly.
Fruit department, prefer strawberries and organic grapes (the latter does not peel and on its skin, there are many pesticides and fungicides). Add apples to your basket . Non-organic apples undergo an average of 36 chemical treatments. Consuming organic apples without peeling them means enjoying the benefits concentrated in their skin.
Keeping a list seems complicated to you?
Assume that the products to choose organic are plants eaten raw, i.e. all fruits and vegetables eaten without peeling and without cooking in addition to those mentioned above (apricot, berries, cherry, tomato, pepper, celery, aromatic herbs…).
What are the other food products to be preferred?
Apart from fruits and vegetables, what to eat organic in priority?
- Organic eggs that do not contain antibiotics and pesticides. In addition, free-range hens are less likely to carry salmonella bacteria than caged or battery-raised hens.
- Organic milk . The quality of milk is largely linked to the feed received by the cow. Non-organic, it often contains hormones and antibiotics, the residues of which are found in milk and dairy products. On average, these contain 5.5 times more pesticide residues than plants.
Also prefer among your organic food products:
- Organic olive oil which, cold pressed, retains all its nutritional qualities.
- Organic whole grains . Unlike refined varieties, whole grains have retained their outer shell, which is very rich in fibre. However, it is in this that the pesticides and chemical treatments after harvest are concentrated.
- Organic beef and chicken , raised without antibiotics and growth hormones.