Many people want to buy the highest-quality foods available to fuel their bodies. When wandering the produce section at the grocery store, you likely see many of your favorites marked as “organic.” This label usually comes with a higher price tag, but is there really any nutritional difference between organic and non-organic foods? Keep reading to learn more about why many experts say no.
What Does “Organic” Mean?
“Organic” isn’t a term that can be thrown around lightly. In fact, the United States (U.S.) Department of Agriculture (USDA) organic label is only given to products that meet a strict set of standards. According to the USDA website, “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.”
This means organic fruits and vegetables are grown in soil without any prohibited substances — which include certain pesticides (chemicals that kill bugs) and fertilizers. Organic meats come from animals that are given organic feed and allowed to exist in their natural habitats (grazing in fields, etc.)
Boxed and processed foods that contain at least 70% organically produced ingredients aren’t considered USDA organic. These are known as “made with organic” products, and they aren’t guaranteed to be 100% organic.
Be sure to read the product labels and boxes next time you’re at the grocery store to find USDA organic items.
Is Organic Food More Nutritious Than Non-Organic Food?
People choose to eat organic foods for a number of reasons, but is there any real proof that organic is more nutritious? Experts haven’t been able to find any evidence of this yet.
In an article published by the American Heart Association (AHA), Penny Kris-Etherton, PhD, a registered dietitian and Distinguished Professor of Nutrition at the Pennsylvania State University’s College of Health and Human Development, stated, “In terms of both nutrition and safety, organic food is no different than foods produced by other contemporary food production practices.”
Studies also haven’t shown that organic foods are “better” than non-organic foods. One systematic review published in the journal Nutrients looked at 35 clinical trials and observational studies looking at organic and non-organic foods. Most of the studies in this review found no or minimal differences in nutritional quality between these foods.
Is There a Benefit to Eating Organic Food? Many Experts Say No but Others Say Yes
Many people choose organic foods to avoid unnecessary pesticides, herbicides, growth hormones in meat, and other additives. However, these substances are said to only be harmful if they’re consumed in large amounts. The USDA released its findings in a 2021 report of pesticide residues found on food throughout the U.S. It found that over 99% of foods had residues, and they were safely below the safety levels set by the Environmental Protection Agency (EPA). Yet, other experts are concerned about the accumulation of such residues over time and suggest that eating organics means less accumulation of pesticides in the body over time.
If you’re environmentally conscious, buying organic can help you make an impact. Organic farming practices were developed with the environment and the wellbeing of animals in mind. These farmers pride themselves on focusing on:
- Improving water and soil quality
- Cutting down on pollution
- Allowing animals to exist in their natural habitats in a safe and healthy environment while encouraging natural behaviors
As it stands, there don’t appear to be many benefits to organic foods when it comes to nutrition. In fact, some experts recommend against buying them to save money. Organic products usually come with a higher price tag — costing up to 50% more than the non-organic alternatives. Ultimately, the decision is up to you on whether to buy organic.
Healthy Eating Tips
If you’re interested in making healthier food choices without buying organic, here are some tips.
1. Visit a nearby farmer’s market to buy local produce
Many small farmers avoid using pesticides and herbicides in their fields. Visit a farmer’s market in town to take advantage of what your area has to offer. You’ll be supporting small, local businesses and eating foods that are in season. Make it a fun outing with family and friends!
2. Choose different foods from a variety of sources
The Mayo Clinic notes that buying your food from several sources (grocery stores, farmer’s markets, butchers, etc.) can reduce your chances of being exposed to a single additive. You’ll also get more nutrients from different types of fruits, vegetables, meats, and grain products.
3. Wash your fruits and vegetables before eating
No matter the type of produce you buy (organic or non-organic), you’ll want to thoroughly wash them before consuming. Run your fruits and vegetables under water and scrub them to remove any from the surface. It’s important to note that this technique alone can’t remove all pesticide traces. You can also peel your produce, but you may lose nutrients and fiber in the process.
