The Ultimate Guide To Your Best Diet - Part 7: Should We Worry About GMOs And What To Eat Instead
Jejune is excited to put out The Ultimate Guide to Your Best Diet in eight “digested” parts. This is Part 7: Should We Worry About GMOs And What To Eat Instead. Please check out Part 1: What to Eat in 2020 here, Part 2: How to have your Macro and Micro-nutrients too (and why!), Part 3: How To Lose Weight Without Cutting Carbs, Part 4: How Much Protein Should We Consume?, Part 5: Busting Fat Myths: What You Didn’t Know about Cholesterol, Omegas, and Trans Fats, Part 6: Why Counting Calories to Lose Weight and Get Fit is an Outdated Concept.
GMOs, or genetically modified organisms, have gotten a lot of bad press. But is there evidence behind it? How do we know which foods are GMOs? And what the heck should we eat instead? Although highly coveted by health fiends, can we even trust the labels when it comes to foods labelled “organic”? And should we only pick and choose the beneficial parts of foods or just eat the whole thing? Let’s dissect this piece by piece.
First of all, let’s define GMOs
“A GMO is a plant, animal, microorganism or other organism whose genetic makeup has been modified in a laboratory using genetic engineering or transgenic technology. This creates combinations of plant, animal, bacterial and virus genes that do not occur in nature or through traditional crossbreeding methods” - Non-GMO Project.
There are a few commodity crops that are often genetically modified, and processed into ubiquitous ingredients that appear in a variety of packaged goods. Examples of these are amino acids, alcohol, aspartame, ascorbic acid, sodium ascorbate, citric acid, sodium citrate, ethanol, flavorings (“natural” and “artificial”), high-fructose corn syrup, hydrolyzed vegetable protein, lactic acid, maltodextrins, molasses, monosodium glutamate (MSG), sucrose, textured vegetable protein (TVP), xanthan gum, vitamins, vinegar, and yeast products (1).
Although genetic modifications make crops more resilient to weather conditions and natural predators (insects, parasites), there is no consensus on their safety for human ingestion. Using GMOs in farming has led to resistance to traditional herbicides, and consequently the use of glyphosate has increased since the introduction of GMO corn and soybeans in the mid-1990s (2).
Glyphosate is a nonselective herbicide, causing toxicity to most plants via the shikimic acid enzymatic pathway (3). Glyphosate by itself is considered fairly safe for humans and the environment, but it is often combined with other ingredients that increase permeability to plants and animals, thereby increasing its toxicity.
Fish and other wildlife may be indirectly negatively affected since killing certain plants will affect their habitat. It’s logical to reason that the toxicity compounds along the food chain, from plants to animals to humans. Moreover, some reports by the World Health Organization (WHO) have correlated both glyphosate and GMOs with cancer (4). There are also reports of GMOs causing increases in allergenicity in people (5).
How is Organic Food Different?
According to the United States Department of Agriculture, “USDA certified organic foods are grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives. Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible” (6).
Only produce certified to have grown on soil that had no prohibited substances (most synthetic fertilizers and pesticides) applied for three years prior to harvest may be labelled organic. “As for organic meat, regulations require that animals are raised in living conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones” (7).
For multi-ingredient, processed foods, regulations require that their ingredients are organic, and prohibit artificial preservatives, colors, and flavors. There may be minor exceptions, such as enzymes in yogurt, pectin in fruit jams, or baking soda in baked goods. Lastly, organic products may not be grown or handled in any way using genetically modified organisms (GMOs).
Opt for Whole Foods Instead
In conclusion, with insufficient data and conflicting expert opinions, the definitive jury is still out on the long-term effects of GMOs on the environment, wildlife, and human health alike. However, we do know that these crops are rampant and are currently treated with toxic herbicides and pesticides. Additionally, they monopolize crops, depleting soils of nutrients and foregoing crop rotations, and depleting seed diversity.
Therefore, it may be prudent to be conscious about food labels, and avoid GMO crops or processed foods with those crops. Unfortunately, most labels don’t state that they contain GMO. Instead, you may see labels indicating that this product “does not contain GMO.”
Products labelled “organic” are mutually exclusive to containing GMOs. So choosing these foods will not only be beneficial for your personal health, but also will be a way of supporting the organic farming model in the long run. The power of the consumer is in the dollars, so putting our greens into organic produce will drive the market to provide more of that (pardon the pun). This will go a long way to invest in sustainable agriculture and conserving our environment.
Lastly, I want to touch on the concept of a “whole-food” approach to eating. Not only is eating organic important, but eating foods in their whole entirety, though a novel concept for some, is something to consider. I believe consuming whole foods is superior to picking and choosing the parts of foods we think are “good” or “healthy.” For example, separating egg whites from yolks or taking fat out of dairy products seems to create a disbalance of nutrient assimilation. These foods automatically become processed, and in order to retain flavor, additives such as sugar or flavoring, are often added. Rather than bulking up on the quantity of components and ingredients we deem healthy, it is better to consume a small amount of a high-quality product in its whole form as it exists in nature.
References:
(1) “What is a GMO?” NonGMO Project. Accessed Nov 30, 2019. https://www.nongmoproject.org/gmo-facts/what-is-gmo/.
(2) “Do GMO farmers ‘douse’ their fields in glyphosate and other agrochemicals?” Genetic Literacy Project. Accessed Nov 16, 2019. https://gmo.geneticliteracyproject.org/FAQ/is-glyphosate-roundup-dangerous/.
(3) Henderson, A. M.; Gervais, J. A.; Luukinen, B.; Buhl, K.; Stone, D.; Cross, A.; Jenkins, J. 2010. Glyphosate General Fact Sheet; National Pesticide Information Center, Oregon State University Extension Services. http://npic.orst.edu/factsheets/glyphogen.html.
(4) Henderson, A. M.; Gervais, J. A.; Luukinen, B.; Buhl, K.; Stone, D.; Cross, A.; Jenkins, J. 2010. Glyphosate General Fact Sheet; National Pesticide Information Center, Oregon State University Extension Services. http://npic.orst.edu/factsheets/glyphogen.html.
(5) Fagan J, Antoniou M, Robinson Cl. “GMO Myths and Truths.” Earth Open Source, 2nd edition, 2014. http://livingnongmo.org/wp-content/uploads/2014/11/GMO-Myths-and-Truths-edition2.pdf.
(6) McEvoy, Miles. “Organic 101: What the USDA Organic Label Means.” Mar 13, 2019. https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means.
(7) McEvoy, Miles. “Organic 101: What the USDA Organic Label Means.” Mar 13, 2019. https://www.usda.gov/media/blog/2012/03/22/organic-101-what-usda-organic-label-means.
