What does “organic” really mean?
In general, organic means that food producers rely on natural substances and physical, mechanical, and biologically-based farming to the fullest extent possible. It means that ingredients cannot be genetically modified (non-GMO). Any chemical, fertilizer, or supplement used to grow food must be on the USDA’s National List of Allowed Substances for organic production criteria.
For organic meat, animals must be raised in living conditions that accommodate their natural behavior, fed 100-percent organic food/forage, and receive no antibiotics or hormones.
For produce, no pesticides or synthetic fertilizers can be used. Plant products can be called organic when they are certified to have grown in soil that has had no prohibited substances for the past three years.
Criteria for processed foods include being free from artificial colors, preservatives, or flavors, and nearly all ingredients must be organic (minor exceptions exist, such as baking soda in baked goods). At least 95 percent of the ingredients must meet these requirements to bear the USDA organic label. The 5 percent of non-organic ingredients must still be on the National List of non-organic substances allowed in organic foods, such as salt.
Furthermore, there are handling and processing requirements to protect organic products from contamination with non-organic items. Organic is the most heavily regulated food system in the United States, and becoming certified as organic is an extremely rigorous process.
What exactly are ultra-processed foods (UPF) and why do they matter?
The three most dangerous and toxic ingredients that make up UPFs are refined industrial seed oils, refined added sugars, and ultra-processed grains. These foods did not even exist just a few generations ago, yet they have largely replaced our natural diet of meat, fish, eggs, organic dairy, and whole vegetables and fruits. UPFs now make up the vast majority of the calories Americans eat. Other UPFs include sodas, candy, and mass-produced breads and pastries.
UPFs hurt our bodies at the cellular level and can lead to metabolic dysfunction, obesity, heart disease, hormone disruption (including thyroid), inflammation, and immune system compromise. It’s becoming more widely accepted that even Alzheimer’s disease is a disease of insulin resistance and metabolic dysfunction. Currently over half of Americans have diabetes or prediabetes (also known as insulin resistance or metabolic dysfunction), and 25 percent of teens are prediabetic. UPFs are largely the culprit.
To avoid UPFs, what should I look for on the label?
Think “boxes and bags with barcodes”: These foods are usually made up of UPFs.
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Refined seed oils include canola, soybean, peanut, sunflower/safflower, and grapeseed. The oils (fats) we should be eating include grassfed butter/ghee and what we call the “ancient fruit” oils, including olive, avocado, and coconut.
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Ultra-processed grain is simply “flour.” Refined flour has little to no nutrient value; the nutritious pieces of whole grains (the bran and the germ) are decimated in the process of making flour, creating a nutrient-empty, calorie-heavy ingredient that spikes blood sugar and insulin levels far worse than whole grains.
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Refined added sugar is just that—sugar. A hundred years ago, humans consumed an average of two tablespoons of sugar per day (primarily derived from berries or honey). Today, the average person consumes 25 tablespoons of refined sugar every day. If one of the first few ingredients on a food label is sugar, avoid it.
What about artificial food dyes?
Food dyes are made from synthetic chemicals that make our food look pretty. But these chemicals, like Red 40, Blue 1 and 2, and Yellow 5, can affect our health. Research has linked these dyes to health issues like hyperactivity, allergies, and even hormone disruption. Many of these chemicals are banned in other countries but pervasive in U.S. foods, especially foods offered to kids.
The biggest culprits offering these dyes to Americans are snack foods like Cheetos, cereals like Froot Loops, and candies like M&Ms. These dyes are even present in some non-prescription medications. Take every effort to consume dye-free foods to protect your family’s hormonal, neurocognitive, and gut health.
Any other hidden toxins we should be wary of?
One of the most harmful toxins ubiquitous in our society is microplastic. It’s estimated that Americans consume up to five grams of microplastics per week—that’s about the size of a credit card. The chemicals that plastic secretes, BPA and phthalates, are hormone-disrupting chemicals that can interfere with metabolic health and even reproductive health.
One way these chemicals can disrupt natural hormone pathways is by mimicking estrogens, promoting obesity and possibly hurting fertility. Studies show that microplastics can accumulate in the reproductive organs, decreasing sperm count in men and compromising egg quantity in the ovaries of women. They can also upregulate fat cells’ capacity to store more fat and create more fat cells overall.
Ideas for minimizing your exposure to microplastics include drinking from stainless steel water bottles, heating foods in glass or paper plates, and ensuring the soaps and detergents you use are BPA and phthalate-free.
MarinoMedica.com | @Marinomedica
These ultra-processed foods did not even exist just a few generations ago, yet they have largely replaced our natural diet.
Take every effort to consume dye-free foods.