As we stroll the aisles of our supermarket, we can’t help notice the all the beautiful bright packaging that boasts ” Natural” ingredients. Natural doesn’t necessarily mean organic, because the definition of natural food is processed to a degree that it can be deemed ‘conventional’. Conventional foods are those that have been grown using the same pesticide and hormone-inhibiting techniques that are used on conventionally grown foods. Organic, on the other hand, means that no pesticides or hormones were added to the food at all, and that all ingredients were provided by a source that adheres to the strictest standards for producing conventionally grown foods. And just because a package says “Natural” doesn’t mean that it’s actually “Organic”. It’s entirely possible that the grower decided to apply some of his or her standards on the food after having harvested it.

Let’s take a look at an example. Cow’s cheese, which is produced from the milk of grass-fed cattle, would clearly have lower levels of unhealthy hormones, since the cows wouldn’t have been fed hormones for growth- hormone-free grass-fed beef would have higher levels of omega-3 fatty acids, which have been linked to lowering bad cholesterol (LDL/VLDL), and increasing good cholesterol (HDL/HDL).

But wouldn’t organic lower-cut meat, beef jerky, and canned tuna contain the same amount of hormones, antibiotics, and high-grade protein as grass-fed beef and/or poultry? Again, the answer is no.

Organic would almost certainly have significantly fewer toxins because the voluntary efforts of the organic growers to minimize them through early culture have been effective. But even here the line between organic and conventionally grown is often blurred. What’s worse, because of the greater demand of high-quality steaks compared to the amount of polyunsaturated fats in steaks, and because of the low energy cost of hydroponic production, customers looking for 100% grass-fed meat will tend to find it harder to find.

The majority of the beef sold in supermarkets is 80% corn fed, so it’s not surprising that the nutritional composition is much worse for the beef than for a piece of chicken. Chicken, depending on its breed and feeds, can have anywhere from 25-35% fat, while 90% of cattle feed is composed of corn. Therefore, when a piece of beef needs to be delivered to the customer faster, additional quantity of grain is required which, again, results in higher total fat levels.

What about chicken? It’s a good argument for saying that organic chicken consumption is impossible on a budget. But what about other animal products, such as eggs? Research shows that the nutritional composition of eggs is virtually identical to that of chicken, and there are hefty differences between costs and benefits. Because of this, heavily processed eggs may be little better value from a health perspective than non-reged eggs.

What about fish? Is there a way in which I could justify eating wild-caught fish twice a week? It turns out the answer is yes. Tuna, salmon, and mackerel have all been found to have higher levels of omega-3 fatty acid in the oil that comprises them, and for several species of fish, the ratio of omega-3 to omega-6 is about equal among the whole group. Because the need for more omega-3 fatty acids as part of the human diet is so high, and because this fatty acid is so effective in so many ways, the water-packed tuna, mackerel, and salmon that are the mainstays of the local cuisine, and are readily available at most supermarkets, are among the foods that most of us should be eating more of.

Tea, Coffee, and Sugar?

To the great joy of those of us who are calorie counters, no matter what the season, it has been reported that consumption of extra caffeinated drinks, such as iced tea, coffee, and juice in winter, raises triglycerides (the bad fat in our blood). What this means is that the winter “special drink,” or whatever it may be, not only adds calories that don’t fit into our daily intake based on our current weight and level of activity, but it also pumps up our fat levels to get us through the winter months when we need to be extra vigilant in watching our fat.

The aforementioned beverages are full of sugar, which is itself a carbonated liquid. In moderation, in the colder winter months when we need more heavier foods to stay warm, the sugars do provide a helpful boost. But these drinks are addictive and the extra sugar contributes to another major risk factor – obesity.