CNN states that the study offers a “possible explanation” for the relationship between organic food and cancer risk stems from the reduction of contaminants during the growing phase.

To gain a better understanding of this study, we collaborated with Dr. Ruth MacDonald at Iowa State University.

Should people be concerned about eating non-organic food?

Dr. MacDonald: “Commercially grown foods are safe and consumers should not be concerned about eating non-organic foods. The pesticides used in commercial foods are tested for safety by the FDA and must be used within specific guidelines by growers. The FDA records pesticide residues in the food supply regularly through the FDA Pesticide Residue Monitoring Program and these reports are available on the FDA website. For the great majority of foods, the amount of chemical residue is magnitudes lower than the established safety levels.”

What your thoughts or takeaways on this study?

Dr. MacDonald: “The study was a survey of 70,000 people living in France who were asked to record their food intake and then to provide information about whether they typically consumed organic foods. The participants were followed for four and a half years and any cases of cancer that occurred during that time were recorded. They study found that the overall cancer risk was 25% lower in people who reported the highest consumption of organic foods. Whereas this is a well-designed study, several aspects limit the ability to make generalizations about the role of organic food specifically in preventing cancer. Further research is needed to determine.”

The researchers pointed out this is one study and the research findings are absolute. “At the current stage of research, the relationship between organic food consumption and cancer risk is still unclear,” Dr. Jorge E. Chavarro and his colleague wrote in the commentary.

When it comes to maintaining a healthy diet, Dr. MacDonald said that the most important aspect is to consume a wide variety of foods that meet the nutritional needs at each stage of life.

“Both commercially produced and organic foods can be part of a healthy diet,” said MacDonald. “A product that is labeled organic might not be the healthiest choice if it is high in calories and low in nutrients. It is always best to read the nutrition facts panel to determine the healthfulness of a food product and not to just rely on words such as organic or natural.”

Both organic and commercially produced foods are safe to eat. Whatever you choose, it is important to incorporate fruits and vegetables into your diet to lead a healthy life. If your fruits and vegetables are organic or not, always wash your fresh produce before consuming it.

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The alkaline diet is based on the idea that what you eat affects the pH level (the acidity or alkalinity) of your body. The diet eliminates foods that have high acid and emphasizes foods that are high in alkaline.

We sat down with Dr. Susan Whiting, distinguished professor of nutrition at the University of Saskatchewan, to get to the bottom of the alkaline diet.

So, what exactly is alkaline?

Dr. Whiting: “We define it based on positive hydrogen ions. Acid is an excess and alkaline means there’s much less. In the middle is neutral. While you might think neutral must be best, there are different types of chemical reactions and sometimes you need acidic. Sometimes you need alkaline. For example, you can’t digest protein without the stomach being acid. But the intestine is alkaline.”

Ok, if this diet focuses on balancing the body’s pH, what is pH and how does that work?

Dr. Whiting: “This is a scale to measure acid-base balance. It is based on the concentration of hydrogen ions in a log scale (but to complicate things it is a negative log scale).”

PH, which is short for potential hydrogen, is the measure of hydrogen ions in a solution. This is measured on a scale of one to 14, where seven is neutral. The higher the number, the more alkaline, or basic, the solution is. And in contrast, the lower the number, the more acidic it is.

When it comes to our bodies, the National Center for Biotechnology Information (NCBI) states that our pH varies from one area to another. For example, our stomachs have both acidic and basic parts to it. Our stomach has high acid to digest food, and in contrast, it has a liner that is high in alkaline to prevent injury to organ membranes. This makes trying to regulate the body’s pH to reach a neutral state nearly impossible.

Our blood typically has a pH around 7.4, which means that our blood is slightly more alkaline.

Can you tell us when, where and how this diet began?

Dr. Whiting: “It actually has its roots in the paleo diet. Because that diet is excessive in meat it was acknowledged that a lot of vegetables should also be consumed as would occur with a hunter gatherer life.”

What does the alkaline diet entail then?

Whiting: “It should focus on a lot of fruit and vegetables… Some people focus on reducing animal protein, which is true, but that distorts the real source of alkalinity. Eat more fruit and vegetables and don’t go overboard on animal protein.”

Is it a safe diet to partake in? What would you recommend instead if not?

Whiting: “It’s a reminder to eat fruit and vegetables. The safe version is the DASH diet. And it has proven cardiovascular benefits.There may also be a delay of bone loss leading to osteoporosis.”

What are the benefits of the alkaline diet?

Whiting: “Only if one suffers from excess acid production would there be a benefit. For example, I saw a journal article saying it would benefit those with chronic kidney disease.”

Exactly what can and can’t a person eat on the alkaline diet?

Whiting: “The alkaline diet is opposite to ketogenic diet that forbids fruit and limits vegetables but encourages protein. Any diet that encourages excessive protein and restricts fruit and vegetables is not alkaline.”

“Some people think all they have to do is ingest sodium bicarbonate which is baking soda. Yes, it is alkaline. Just add it to vinegar and watch it fizz…. But the excess sodium is not good. One could take potassium bicarbonate, but long-term risks are unknown.”

Wondering what you can eat on the diet? We’ve provided a list of alkaline foods.

• Alkaline water
• Tofu
• Sprouts
• Goat or almond milk
• Herbal tea
• Gluten/yeast free breads and wraps
• Sprouted breads and wraps
• Grasses including wheatgrass, barley, kamut, shave and oat
• Nuts including coconut and almond
• Various seeds including flax, sunflower, sesame and pumpkin
• Grains including amaranth, buckwheat, chia/salba, kamut, millet, quinoa and lentils
• Beans including lima, mung, pinto, red, soy and white
• Vegetables including asparagus, broccoli, green beans, spinach, kale, sweet potatoes, eggplant, garlic, onion, celery, cucumber, lettuce, peas, pumpkin, squash and radishes
• Fruits including avocado, tomatoes, lemon, lime, grapefruit, fresh coconut and pomegranate

The alkaline diet serves as a good reminder of how important it is to keep eating those fruits and vegetables.

The post What is the Alkaline Diet? appeared first on Best Food Facts.

We hear so much lately about “super foods,” and often antioxidants are associated with these types of foods. So what exactly are they and do we need them to stay healthy? Best Food Facts registered dietitian Sarah Downs breaks down the science and benefits associated with antioxidants.

What are they?

Before we can define what antioxidants are, we must first know what free radicals are. Free radicals are formed when certain molecules interact with oxygen. Their biggest danger to the human body is the potential for them to react with cellular components like DNA or the cell membrane, causing cells to function poorly or die. This damage to cells may initiate the early stages of cancer and heart disease. Free radicals are also suspect in the development of Alzheimer’s disease, arthritis, cataracts, diabetes, kidney disease, and age-related blindness.

Antioxidants are natural compounds found in some foods that help neutralize free radicals in our bodies.

There are many different substances that can act as antioxidants and those that are most familiar are vitamin C, vitamin E, beta-carotene, and other related carotenoids, along with the minerals selenium and manganese. There’s also glutathione, coenzyme Q10, lipoic acid, flavonoids, phenols, polyphenols, phytoestrogens, and many more. It’s important to note that each antioxidant has a different chemical and biological behavior and therefore plays a different role.

Are they important for health?

While we know that free radicals are contributors to many different chronic diseases, this doesn’t automatically mean that antioxidants will fix the problem. Currently, the research is inconclusive for most antioxidants; however, there is significant evidence that suggests eating whole fruits, vegetables and whole grains — that all are full of antioxidants — provides protection against many chronic diseases and aging.

Are added antioxidants as effective as those that occur naturally?

Often, vitamins like C, A, and E are added to foods. There is no physiological difference between these added antioxidants and those that occur naturally in foods. However, there’s no evidence that taking an antioxidant dietary supplement works as well as antioxidants found in foods. Moderation is key with supplements as they can be too much of a good thing. With food products, it is extremely difficult to consume an excess amount of antioxidants.

Do antioxidants lose their protective properties when cooked?

Depending on the food, cooking temperatures and methods can sometimes increase or decrease antioxidant levels. For example, lycopene in tomatoes remains fairly stable regardless of cooking temperatures, while beta-carotene levels decrease. The important thing is that you eat antioxidant-rich foods — raw, baked, boiled, and steamed are all great choices!

Is there a specific amount I need to consume each day?

There is no set recommended daily allowance (RDA) for antioxidants, but most health professionals will agree that making sure at least half of the plate at each meal is fruits and vegetables…which have lots of antioxidants in them!

What foods are the best sources for antioxidants?

The best sources are fruits and vegetables, as well as products derived from plants. Great antioxidant sources include berries, green-leafy vegetables, legumes, beans and whole grains.

_{The image “Antioxidants” by Practical Cures is licensed under CC BY 2.0.}

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Nutrition is a simple word, but following a healthy, nutritious diet can sometimes be difficult to put into practice.

Noun. Nutrition, simply put, is the process of nourishing or of being nourished; the process by which organisms take in and utilize food.

The key to this definition is the word “nourishing.”

Used in a sentence:

Proper nutrition involves consuming a variety of foods that include fruits, vegetables, lean proteins and whole grains that provide essential vitamins and minerals for the body.

_{The image “Take Back Your Health Conference 2015 Los Angeles” by Take Back Your Health Conference is licensed under CC BY 2.0.}

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What determines which crops are grown in each area of the country?

Dr. Parrott: “It’s really a combination of traits of the particular crop and the associated economics. For example, coffee and bananas would never survive a winter, so they must be grown in warmer climates. Peanuts or potatoes have to be dug up, so those crops get grown in areas where sandy soil makes this easier. Corn and wheat would both grow well in Iowa, but corn is the more valuable of the two, so it gets preference there. Wheat then gets relegated to the drier areas where corn is more difficult to grow.”

Why can’t oranges be grown in Montana?

Dr. Baenziger: “They can’t take the cold. They’re a tree that can’t take freezes well. How many times do you hear about a frost in Florida killing orange trees? Imagine if that were in Montana. If you buy garden plants, there’s a hardiness zone that indicates whether a certain plant will grow in that zone. It’s a similar situation with crops. It’s important to buy (and plant) with hardiness zones in mind. If you’re in Montana, you never want to buy a plant that can’t take the cold temperatures!”

Where are most of the fruits and vegetables in the U.S. grown?

Dr. Parrott: “These can be grown in many parts of the country. California’s San Joaquin Valley has dry air that helps prevent diseases (as long as there is water for irrigation). As winter comes to an end, vegetable production starts in Florida, then moves northward as spring progresses and the days get warmer.”

Dr. Baenziger: “It really depends on two things – climate and labor force. A lot of vegetables are grown in southern states, where the climate is favorable and there’s access to a labor force. You often hear of migrant workers starting in California or Texas and moving northward. A lot of fruits and vegetables are still picked by hand, and the labor force is following the northward movement of fruit and vegetable production as the weather gets warmer.”

Can crops grown in certain areas change over time?

Dr. Baenziger: “Yes. At one time, Nebraska was the center for apple production, but right around World War II there was a very harsh winter, which killed the trees. No one was around to replant them because they were either fighting in the war or working to aid war efforts.”

What are some of the most commonly grown crops in the country? Where are these crops grown?

Dr. Baenziger: “The number one and two crops are corn and soybeans. Another one that is not often thought of as a crop is turf grass, because it’s in everybody’s yard. Corn is grown virtually everywhere there is enough heat. Corn is a heat-loving crop, so it needs heat to grow. It takes a lot of water in the summer, so sometimes farmers might switch to a more water-conserving crop, like sorghum. Soybeans are similar to corn, but tend to be a little more cold sensitive, so they aren’t grown in areas where freezes are more common. When you get into drought, that’s when you start to see more sorghum and wheat coming in more often. In the corn and soybean areas, wheat is mostly a rotational crop (meaning you rotate crops each year, because rotating crops helps control pests and diseases and improve soil health). In drier areas, wheat becomes the primary crop as it’s much more drought-tolerant. Cotton is grown in the South where it’s hot, and rice is grown mainly in California, Arkansas and some parts of Texas. Rice fields are flooded, and it takes quite a bit of water to grow that crop.”

What about growing seasons? Can most crops be grown year ’round?

Dr. Baenziger: “Most crops can’t be grown year ’round because they are acclimated to the climate, and most crops don’t grow through the winter. Crops can be grown at different times of the year in different areas of the country. For example, strawberries start in California, then move to Oregon, Washington and even into Canada. Then it will be strawberry seasons in South America. So somewhere in the globe fruit is in season, hence you can always have fresh fruit. Growing fruits and vegetables in greenhouses is another option.”

How do the limitations on crop growth affect food trends, like buying local foods?

Dr. Parrott: “As Dr. Baenziger mentioned, there is a seasonality to what crops can be grown locally. Cities out West must use lots of irrigation to grow locally, and they don’t always have it. Very large cities are unlikely to have enough open land around them to feed themselves locally.

I should point out that my grandmother in Kentucky ate local all her life, but it meant she spent long hours in the summer canning produce for the winter months. Fresh produce during the winter was out of the question. In this day and age, it can take less energy to grow the produce far away and ship it to areas where it is out of season, than to grow it locally and preserve it for the winter. It’s important to not automatically assume that because something is not local it is not sustainable. Many factors come into play that can affect the answer.”

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Many of us choose organic foods because they are nutritious and delicious, but whether they’re healthier than conventionally-grown foods is a matter of debate. A study published in the Annals of Internal Medicine by Stanford University found that fruits and veggies labeled organic were no more nutritious than conventionally-grown fruits and veggies, on average. Check out our previous post on the study here.

Dr. Ruth MacDonald has also answered a question pertaining to the chemical use in non-organic food. According to Dr. MacDonald, “There is a widely held thought that conventionally-grown fruits and vegetables are loaded with pesticide and herbicide (chemical) residue. This is simply not supported by facts. The FDA and USDA routinely monitor the food supply for chemical residues and post results on their websites.”

We created a post about the Environmental Working Group’s Dirty Dozen and Clean 15, providing a visual to help you understand the use of pesticides on crops and what our experts say. Drs. Carl Winter and Francisco Diez-Gonzalez rated whether organic food is better for human health here.

In short, studies have shown that organic food is not any more nutritious than conventionally-grown fruits and veggies, and concerns about chemical residue on conventionally-grown fruits and veggies is unwarranted. So whether organic food is worth the extra cost is entirely up to you!

Regardless of whether you choose to eat organic or conventionally-grown fruits and veggies, Dr. Julie Albrecht says the most important thing to remember is this: “Always rinse all fruits and veggies, no matter whether they are organic or not!”

_{“Small deluxe organic box” by Jessica Spengler is licensed under CC BY 2.0.}

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Carolyn O’Neil, MS, RD:

If your kids need to snack after school to tide them over until dinner – here’s a bit of coaching to pick the healthiest snacks. Choose snack foods rich in calcium, fiber, potassium and vitamin A.

Think of snacks as mini-meals with what I call a “Tasty Snack Trio” including:

• Protein foods (cheese, milk, yogurt, hard-boiled egg, hummus, slice of turkey or ham)
• Whole Grain foods (whole wheat crackers, granola cereal on yogurt, granola bars)
• Garden foods (fruits, vegetables)
  • TIP: always cut up fruit so it’s easier to eat. Apple slices will disappear, while the whole apple may go uneaten.

Pair any snack with a cup of low-fat or fat-free milk and you’ll add eight grams of high-quality protein to your snack break, too.

So how much is enough for a snack? Well, it depends on the age of the child and how active they are. Generally, I like to recommend about 150 calories. As an example, add a handful of grapes or easy-to-peel clementine orange to a granola bar and you’re good to go.

To make choosing healthy snacks accessible and convenient, group crackers, nuts and granola bars in a basket on the kitchen counter. Place ready-to-eat fruit and vegetables, cheese sticks and yogurt in a bowl in the refrigerator. Organizing these mom-approved snacks helps kids win by fueling their bodies with the good nutrition and energy they need. It also helps take the guess work out of eating better.

Noted nutrition expert, award winning food journalist and television personality, Carolyn O’Neil, MS, RD, LD, is a registered dietitian. Carolyn’s refreshing food philosophy and recommendations are captured in this column to help you eat better for life!

_{“Muffin Tin Monday – perfect easy picnic” by Melissa is licensed under CC BY.}

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The fridge is too cold for some fruits and vegetables. Don’t store tomatoes in the fridge. It’s too cold in there! Most refrigerators are set around 35°F to 45°F which is too cold to store tomatoes and many other vegetables such as summer squash, bell peppers and eggplants.

Watch for chilling injury. Most fruits (oranges, lemons, etc.) and vegetables (tomatoes, peppers, eggplants, cucumbers, watermelons, etc.) of tropical and subtropical origin may be damaged by cool temperatures and develop a condition called chilling injury. Chilling injury results from prolonged exposure to low but not freezing temperatures. Symptoms of chilling injury include dark circular pits on the surface, shriveling, internal darkening, loss of the ability to ripen and the development of off-flavor and poor texture.

Each fruit and vegetable has its own shelf-life. Depending on the fruit or vegetable, the shelf life can differ from a few days after it is harvested to one or two weeks (months for many winter squashes, Irish potatoes, pears, apples and root crops) depending on how the produce is treated after it is harvested. If this is produce that you purchased from a supermarket or farmers market, you might not be able to do much to extend its shelf-life unless you know when it was picked and how it has been stored.

Proper berry storage will help achieve a maximum post-harvest life. In the case of strawberries, blueberries and other berries, generally any wetting or direct contact with water is detrimental and will shorten their shelf-life. You should never place any of these into your sink to soak them. Before you store them, be sure that they are clean but do not wash them until you are ready to use them. Strawberries, blackberries, blueberries, and raspberries are natives of temperate climate and can be stored in your refrigerator. In fact, they should be stored as close to 32°F as possible to maintain their shelf-life. When stored properly, strawberries have a shelf-life of a week, blueberries can last up to two weeks, and blackberries and raspberries will last two to four days.

If you cool the produce from your garden correctly, then you will extend its shelf-life. As an example, if you are going to cool and sanitize your tomatoes you will need to do more than simply run the fruit under cold tap water. In fact, that is the worst thing you can do. You will need to dip or soak your tomatoes in water that is the temperature of the tomatoes that you just picked. So if it is 85°F outside, the internal temperature of your fruit will be about 85°F. When preparing your cleaning solution, the water must be at the same temperature as the tomato. We realize that this seems odd, but if the water is cooler than the fruit the drastic change in temperature will cause the tomato to actually draw in or suck in through its pores water that surrounds it. It is a great way to get microorganisms into your tomatoes that will ultimately cause a fruit rot. After you clean and sanitize your tomatoes, place them in a cool area somewhere around 55°F.

_{“Fresh Tomatoes” by Jens Cramer is licensed under CC BY-NC-ND.}

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This just weeks after the USDA announced its new MyPlate dietary recommendations, which replaced the Food Pyramid. MyPlate directs consumers to fill half of their plate with fruits and vegetables, as a consumer, it’s confusing to be told to eat a diet that is rich in fruits and vegetables from one group, yet to see another group tell you that certain produce contains pesticides, so it should be bought only organically. Dr. Carl Winter, Associate Director of the FoodSafe Program and Extension Food Toxicologist at the University of California, Davis, researches the detection of pesticides and naturally-occurring toxins in foods. We talked with Dr. Winter to get down and dirty with the “dirty dozen.”

Research indicates that about 60 percent of consumers express a high level of concern about pesticide residues in their food. Is this a legitimate concern?

Dr. Winter:

We have a saying in toxicology “it’s the dose that makes the poison.” It’s the amount of the chemical rather than the presence or absence that determines the potential for harm. In the case of pesticide residues on food, we can detect them, but generally at very tiny levels. I think consumers are concerned because they’re aware that these chemicals, which have potential toxic effects, show up on foods. However, the levels at which we detect these pesticides are so low consumers have nothing to worry about.

Why are pesticides used? Are they being over-used?

Dr. Winter:

Pesticides are important in producing a lot of our food throughout the world, because there are many challenges in food production. We have problems with insects, weeds, and plant diseases. All of these can severely impact the ability to produce a crop to make it available to consumers. Pesticides are one of many options that farmers will use to try and combat these pests.

As far as overuse, we’re finding many cases where pesticides are still the primary way to achieve a good level of control over these pests. There is a lot of research being done throughout the world showing that there may be others ways to control these pests without pesticides. And I’m for that as well. I think the best approach is to use pesticides judiciously when they represent the best option, but to consider all the options that can be used to produce our crops.

What kind of safeguards are in place to protect us from pesticides?

Dr. Winter:

The Environmental Protection Agency is the primary regulatory industry that will not permit the use of a pesticide if the pesticide may pose a risk to consumers. They have a standard where they guarantee a reasonable certainty of no harm. In making that guarantee, they look at the results of toxicology tests and try to identify the most significant toxicological effects these chemicals may cause. If they find there might be a risk to consumers, they are not going to allow the pesticide be used at all.

If food is labeled organic is it guaranteed to be pesticide-free?

Dr. Winter:

No. Organic food production allows the use of several EPA registered pesticides, mostly being of natural origin. Some studies claim that you are much less likely to find pesticide residue in organic foods; some surveys found nearly 30% of the samples tested had some detectable level of pesticides, even in organic foods. I don’t think this should be something of concern to people purchasing organic foods, because the levels we are finding in these foods (just as in conventional foods) again are extremely low, and not of potential health concern.

An organization called the Environmental Working Group (EWG) recently released its “Dirty Dozen” list of the most pesticide-contaminated fruits and vegetables. What are your thoughts on this group’s rating system?

Dr. Winter:

My major concern about their approach to the study is they don’t ask the right questions, which are:

1. How much of these pesticides are actually showing up on these foods
2. What level of exposure might consumers expect from these foods?

I recently published a review of the 10 most common pesticides EWG tested on each of the top 12 “most contaminated” fruits and veggies. What I found in the vast majority of cases was that our typical exposure to pesticides from those foods was generally a million times lower than doses that haven’t even caused affects in animals. In short, even for the “most contaminated” produce on their list, the level of pesticide exposure is incredibly low.

Another group, the Alliance for Food and Farming*, has developed a pesticide calculator that they say tells us how many servings of fruits and vegetables would have to be eaten in order to experience health effects from pesticide-contaminated food. In your opinion, is it scientifically viable?

Dr. Winter:

I think what the Alliance has done is a simple approach that will demonstrate that “the dose makes the poison,” and to put things in perspective. The calculator illustrates the major point, which is, pesticide residues are present in the food supply, but are present at levels which are so low there shouldn’t be any consumer risk. The important thing consumers should recognize is they need to eat a diet with lots of fruits and vegetables, whether they’re organic or conventional. That’s the best thing they can do for their health.

Below is a screenshot of the calculator that the Alliance for Food and Farming has on http://safefruitsandveggies.com/*

*We are not affiliated with SafeFruitsandVeggies.com nor the Alliance for Food and Farming. We just think the calculator is a great, fact-based resource that helps us understand how pesticide use impacts our food.

_{“Celery&Onion” by Anastasia R is licensed under CC BY-ND 2.0..}

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