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    • Aug 8

Ep. 96: Organic, Processed, and GMO foods with Brooke Czarnecki, RDN LD


Organic, processed, GMO foods with Sports Dietitian Brooke Czarnecki

In Episode 96 of the Eat for Endurance Podcast, sports dietitian Brooke Czarnecki of Intentful Nutrition joins me on the pod to help me answer a listener question. 


This runner asked to learn more about organic foods, and also mentioned that she tries to minimize processed foods surrounding her runs. This inspired me to do an episode on organic versus conventional foods and “processed” versus “unprocessed” foods for athletes. I added a quick GMO chat at the end because it’s relevant to this discussion. 


There’s so much confusion, fear-mongering, and extremism when it comes to making nutrition decisions, especially regarding organic, “processed” (in quotes because it's not clearly defined) and GMO foods.


For example, there is a widespread belief that if something is labeled organic or non-GMO, it must be nutritionally superior. But that's not true. 


In reality, this conversation is nuanced and complicated, and cannot be approached with the black-and-white way of thinking that so many people in the health and wellness space love to adopt.  


There are many gaps in what Brooke and I had time to cover (especially on GMO foods), but we hit most of the main points, including:


  • The definition of organic and what different organic labeling practices mean

  • When, if ever, is it worth the cost to buy organic?

  • How antibiotics and growth hormones fit into this conversation

  • The Environmental Working Group's "Dirty Dozen" and "Clean 15," and why these lists are highly problematic and misleading

  • Organic as it relates to sports nutrition products (spoiler - don't worry about it)

  • Why speaking about processed foods is incredibly tricky and nuanced

  • There is no clear definition for the term "processed," and most foods are processed to some degree

  • Ultra-processed foods are not inherently bad - context is everything

  • Sports nutrition products are highly processed / engineered foods and are an incredibly important part of most athlete fueling plans

  • If you enjoy fueling with less processed foods and tolerate that well, go for it

  • What are GMOs and why are people so concerned about them?

  • How all of the above applies to athletes in their everyday and performance nutrition


Our overarching message is that the right decision is the one that works best for you. If you want to buy mostly organic, less processed, non-GMO foods and products, and that works well for you, go for it!


But also be aware that:


  • There's no conclusive evidence that organic food is generally healthier than conventional food

  • Highly processed foods have a place in a healthy, balanced diet, if you want to include them (most endurance athletes need to)

  • Current evidence does not universally support GMO foods as harmful


At the end of the day, YOU get to choose how you want to eat. We’re just here to tell you that you don’t HAVE to buy organic and swear off all “processed” non-GMO foods to be a healthy, worthy human and athlete. 


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Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations




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