Organic Food: Are They Safer? More Nutritious? – An Expert Look

Explore the distinctions between organic foods and conventionally grown counterparts regarding nutrition, safety, and cost.

Once a niche in health food stores, Organic Food has become a mainstream option in nearly every grocery store. This widespread availability presents consumers with choices, especially in the produce section.

Imagine selecting an apple. You have the option of a conventionally grown apple or an organic one. Both appear vibrant, firm, and red. Both offer essential vitamins and fiber, and neither contains fat, salt, or cholesterol. So, which do you choose? Understanding the facts is crucial before making your selection.

Understanding Organic Farming

The term “organic” defines specific methods farmers use to grow and process agricultural products. This encompasses a wide range of items from fruits and vegetables to grains, dairy like milk and cheese, and meats. Organic farming practices are rooted in a commitment to:

• Enhancing soil health and water conservation
• Minimizing pollution
• Ensuring safe and healthy environments for livestock
• Supporting natural animal behaviors
• Fostering sustainable resource cycles within farms

Conversely, organic farming prohibits certain materials and methods, including:

• Synthetic fertilizers for soil enrichment
• Sewage sludge as fertilizer
• Most synthetic pesticides for pest management
• Irradiation for food preservation or pest control
• Genetic engineering to modify crop DNA for traits like pest resistance or improved yields
• Antibiotics and growth hormones for livestock

Practices and materials permitted in organic crop farming include:

• Green manure (plant waste), animal manure, and compost to improve soil quality
• Crop rotation to maintain soil health and disrupt pest and disease cycles
• Cover crops to prevent soil erosion and enhance soil quality when land is fallow
• Mulch for weed control
• Natural predators like insects and insect traps for pest control
• Select natural pesticides and a limited number of approved synthetic pesticides, used sparingly as a last resort and with USDA organic certifying agent coordination.

Organic livestock farming practices prioritize:

• Healthy living conditions with outdoor access
• Pasture feeding for at least 30% of nutritional needs during grazing seasons
• Organic feed for animals
• Vaccinations for disease prevention

Decoding the Organic Label

The United States Department of Agriculture (USDA) has established a rigorous organic certification program. This program mandates that all foods labeled as organic adhere to strict government standards covering growing, handling, and processing methods.

Any product marketed as organic must be USDA certified. Certification allows producers to use the official USDA Organic seal, a visual guarantee of adherence to these standards.

It’s worth noting that smaller producers with organic food sales under $5,000 annually are exempt from mandatory certification. While they must still follow organic production guidelines, they can label their products as organic but cannot use the official USDA Organic seal.

Products bearing the USDA organic seal are certified to be 95 percent or more organic.

The USDA categorizes organic labels into four distinct types:

• 100% Organic: This label is reserved for single-ingredient organic foods like fruits, vegetables, eggs, and meats, and multi-ingredient products where all components (excluding salt and water) are certified organic. These products are eligible to display the USDA seal.
• Organic: For multi-ingredient foods labeled simply as “organic,” at least 95% of the ingredients must be certified organic (excluding salt and water). Any non-organic ingredients must be approved by the USDA. These products can also feature the USDA seal.
• Made with Organic Ingredients: Products containing at least 70% certified organic ingredients can use a “made with organic ingredients” label, such as “cereal made with organic oats.” The ingredient list must specify organic components, but these products cannot display the USDA seal.
• Organic Ingredients: Products with some organic ingredients but less than 70% certified organic content cannot be labeled as “organic” or use the USDA seal. However, they can identify organic ingredients within the ingredient list.

Organic vs. Natural: Spotting the Difference

It’s important to distinguish “natural” from “organic.” “Natural” food labels generally indicate minimal processing and the absence of artificial colors, flavors, or preservatives. However, “natural” does not regulate farming methods or materials used in ingredient production.

Be mindful of other common food labels that might be confused with organic. For instance, while certified organic beef standards include pasture access and prohibit growth hormones, labels like “free-range” or “hormone-free” do not guarantee full organic certification adherence. Understanding these distinctions is key to informed purchasing of organic food.

Organic Food: Safety and Nutritional Value Explored

Emerging research suggests potential health advantages of organic foods compared to conventionally grown foods. Studies have identified compositional differences, but further research is needed to definitively link these differences to broader health outcomes.

Potential benefits highlighted in studies include:

• Nutrient Density: Some studies indicate that organic produce may contain slightly to moderately higher levels of certain nutrients, particularly antioxidants and flavonoids, known for their antioxidant properties.
• Omega-3 Fatty Acids: Organic livestock farming practices, emphasizing grass and alfalfa feed for cattle, often result in higher levels of heart-healthy omega-3 fatty acids in organic meats, dairy, and eggs.
• Reduced Toxic Metal Content: Cadmium, a toxic metal naturally present in soil, tends to be found at significantly lower levels in organic grains compared to conventionally grown grains, potentially due to the prohibition of synthetic fertilizers in organic farming. However, this difference is not consistently observed in fruits and vegetables.
• Lower Pesticide Residue: Organically grown produce generally exhibits lower levels of pesticide residue compared to conventionally grown produce. While regulations have tightened regarding allowable pesticide residue levels on conventional produce, organic farming’s restricted pesticide use contributes to this difference. It’s important to note that organic produce may still contain trace pesticide residues from approved organic pesticides or environmental drift from conventional farms.
• Bacterial Considerations: Conventionally produced meats have shown a potential for higher prevalence of antibiotic-resistant bacteria. However, the overall risk of bacterial contamination is considered similar between organic and conventional foods.

Considering the Downsides of Organic Food

Cost is a primary concern for many when considering organic food. Organic options typically carry a higher price tag than their conventional counterparts. This price difference is partly attributed to the more labor-intensive and resource-demanding practices inherent in organic farming.

Essential Food Safety Practices

Regardless of your choice between fully organic, partially organic, or conventional foods, these food safety tips are universally applicable:

• Embrace Variety and Diverse Sources: Choosing a range of foods from various sources ensures a broader spectrum of nutrients and minimizes exposure risks to any single pesticide.
• Prioritize Seasonal Produce: Opt for fruits and vegetables in season for optimal freshness. Inquire at your grocery store or explore local farmers markets for seasonal selections.
• Read Labels Carefully: Don’t equate “organic” or “made with organic ingredients” with inherently healthier. Organic products can still be high in sugar, salt, fat, or calories. Always check nutrition labels.
• Wash Produce Thoroughly: Rinse and scrub fresh fruits and vegetables under running water to remove dirt, germs, and surface chemical traces. While washing reduces residues, it may not eliminate all pesticides. Discarding outer leaves of leafy greens can further minimize contaminants. Peeling produce can remove contaminants but may also reduce nutrient content.

By understanding the nuances of organic food, from farming practices to labeling and nutritional considerations, consumers can make informed choices aligned with their health priorities and values.

See more In-depth

References

1. Organic production and handling standards. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/organic-production-handling-standards. Accessed March 30, 2022.
2. Introduction to organic practices. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/introduction-organic-practices. Accessed March 30, 2022.
3. Organic labeling at farmers markets. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/organic-labeling-farmers-markets. Accessed March 30, 2022.
4. Labeling organic products. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/labeling-organic-products. Accessed March 30, 2022.
5. Use of the term natural on food labeling. U.S. Food and Drug Administration. https://www.fda.gov/food/food-labeling-nutrition/use-term-natural-food-labeling. Accessed March 30, 2022.
6. Demory-Luce D, et al. Organic foods and children. https://www.uptodate.com/contents/search. Accessed March 30, 2022.
7. Pesticides and food: Healthy, sensible food practices. U.S. Environmental Protection Agency. https://www.epa.gov/safepestcontrol/pesticides-and-food-healthy-sensible-food-practices. Accessed March 30, 2022.
8. Vegetable and pulses outlook: November 2021. U.S. Department of Agriculture. https://www.ers.usda.gov/publications/pub-details/?pubid=102664. Accessed March 30, 2022.
9. Changes to the nutrition facts label. U.S. Food and Drug Administration. https://www.fda.gov/food/food-labeling-nutrition/changes-nutrition-facts-label. Accessed March 30, 2022.
10. Rahman SME, et al. Consumer preference, quality and safety of organic and conventional fresh fruits, vegetables, and cereals. Foods. 2021; doi:10.3390/foods10010105.
11. Brantsaeter AL, et al. Organic food in the diet: Exposure and health implications. Annual Review of Public Health. 2017; doi:10.1146/annurev-publhealth-031816-044437.
12. Vigar V, et al. A systematic review of organic versus conventional food consumption: Is there a measurable benefit on human health? Nutrients. 2019; doi:10.3390/nu12010007.
13. Mie A, et al. Human health implications of organic food and organic agriculture: A comprehensive review. Environmental Health. 2017; doi:10.1186/s12940-017-0315-4.
14. Innes GK, et al. Contamination of retail meat samples with multidrug-resistant organisms in relation to organic and conventional production and processing: A cross-sectional analysis of data from the United States National Antimicrobial Resistance Monitoring System, 2012-2017. Environmental Health Perspectives. 2021; doi:10.1289/EHP7327.