Ask Tufts Experts: Washing Organic Foods; Instant Oatmeal

Since they are grown without pesticides, do organic fruits and vegetables need to be washed?

Timothy Griffin, PhD, the Teri and Barry Volpert Family Professor in Nutrition, Agriculture, and Sustainable Food Systems at Tufts’ Friedman School of Nutrition Science and Policy, answers: “It is not the case that all organic produce is grown without pesticides. U.S. Organic Standards allow the use of certain pesticides on organic crops. These are mostly derived from natural sources, while conventional farming uses many synthetic (manmade) pesticides. Organic produce may therefore have residue from pesticides approved for organic farming or because of environmental flow (aerial drift, for example) from conventional farms.

“The U.S. Food and Drug Administration and Centers for Disease Control and Prevention recommend all fresh produce be washed thoroughly under running water before eating, even if it is organic, grown at home, or bought at a farmers’ market. This is partly to remove any pesticide, herbicide, or fungicide residue, but also to wash away microbes clinging to the crops that might cause food-borne illness. The overall risk of organic foods being contaminated with bacteria is the same as that of conventional foods.

“Hard produce like apples can be scrubbed with a brush, while delicate fruits and vegetables like berries can be swished in clean water. Washing fruits and vegetables with soap, detergent, or commercial produce wash is not recommended. To further reduce exposure to pesticide residues, discard the outer leaves of leafy vegetables. One can also peel fruits and vegetables that can be peeled, like apples, but edible skins are a good source of fiber, so thorough washing is preferred.

“Keep in mind that the health benefits of eating fruits and vegetables outweigh potential dangers from any chemical residues that may remain after you’ve taken the necessary steps to clean your fresh produce.”

You’ve answered questions about oats before, but I’m unclear as to whether instant oats are as good as regular?

Judith C. Thalheimer, RD, LDN, managing editor of Tufts Health & Nutrition Letter, answers: “After the inedible husk is removed from an oat grain, the resulting groat (inner kernel) can be cut into smaller pieces or steamed and flattened with a roller. Steaming and rolling breaks the grain’s structure down and creates a greater surface area so the oats cook more quickly and have a softer, more consistent texture. Quick or instant oats generally undergo further processing, such as precooking and then drying.

“All forms of oats are nutritious, fiber-rich whole grains. They are naturally low in saturated fat and sodium and are a good source of phosphorus and selenium and a very good source of manganese. Oats also are a good source of fiber, including betaglucan, a soluble fiber associated with reducing blood cholesterol levels and colon cancer risk.

“The nutritional content of instant oats is the same as other types of oats (steel-cut/Irish, Scottish, and rolled/old-fashioned). Instant oats are digested more quickly than regular oats. They, therefore, raise blood sugar levels faster. Instant oats are frequently found in products that contain added sugars and flavorings.

“If you have the time, try steel-cut (sometimes called Irish) oats. They have the most intact structure and will likely keep you full the longest and have the least impact on your blood sugar. If you do not like the texture of steel-cut oats, rolled oats (sometimes called regular or “traditional”) are a softer, quicker cooking option. These can be soaked overnight in a liquid of your choice, such as milk or soy milk, to create a no-cook, creamy, porridge- or pudding-like grab-and-go breakfast. Top with berries, nuts, banana, cinnamon, a dollop of plain yogurt, or anything else that suits your tastes, and enjoy a healthy, hearty “instant” breakfast.”

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