Safe, healthy, and affordable food is a goal for every shopper. Does organic food help achieve this? Perhaps, but don’t overlook conventionally grown options. Both offer advantages. People choose food based on preferences, budget, and values. Current health and desired health benefits also influence choices. A healthy diet includes both organic and conventional foods. If you’re curious about organic food, here’s a comparison. Considering adding organic food to your diet? Here are tips on what to buy and how to reduce costs.
Understanding Organic Food
Organic foods are grown or produced under specific conditions. The “organic” label primarily indicates farming methods, not inherent food qualities. Organic farming avoids certain practices: synthetic pesticides and fertilizers, genetic engineering, and irradiation. Organically raised animals don’t receive growth hormones or antibiotics, consume organic feed, and have outdoor access.
What Organic Food Doesn’t Mean
“Organic” doesn’t guarantee local sourcing or higher nutrient content. While organic farming differs from conventional, both must meet U.S. safety standards.
Health Benefits: Organic vs. Conventional
Consuming the recommended daily servings of fruits and vegetables is crucial, regardless of whether they are organic or conventionally farmed. Studies suggest organic food reduces pesticide residue exposure.
- Higher organic food consumption may correlate with fewer non-Hodgkin lymphoma cases.
- Pregnant women might benefit from organic food due to potential links between pesticides and pregnancy complications.
- Choosing organic options can minimize pesticide exposure when consuming recommended amounts of vegetables, fruits, and whole grains.
Beyond pesticide reduction, clear links between organic food and health remain under investigation. Organic food consumers often lead healthier lifestyles, making it challenging to isolate the specific impact of organic food.
Nutritional Value of Organic Food
Whether organic food is more nutritious is still debated. Nutrient levels depend on various factors: plant variety, soil quality, harvest time, and storage conditions. Organic processed foods may still be high in calories, sodium, or sugar, so always check labels.
Food Safety: Organic vs. Conventional
All U.S. food must meet safety standards, but differences exist. Organic food reduces pesticide residue exposure. Irradiation is prohibited for organic food. Both types can be contaminated with bacteria.
Food Safety Habits
Adopt food safety practices in selection, storage, and preparation. Stay updated on recalls.
- Safe Growing Practices: Minimize or avoid pesticides if growing produce.
- Variety: A diverse diet fuels the body and may limit pesticide exposure.
- Freshness: Choose fresh, undamaged fruits and vegetables. Trim damaged areas. Discard moldy or spoiled items.
- Temperature Control: Refrigerate sensitive produce.
- Washing: Wash hands before food preparation. Wash produce with cold, flowing water using your hand or a clean brush to remove germs and pesticide residue.
Wash even fruits and vegetables with rinds before cutting or peeling. Use a clean vegetable brush. Discard outer leaves of leafy vegetables. Vinegar or baking soda can be used to clean fruits and vegetables, but these products can change the taste of food. Avoid using soap or other cleaning solutions.
Cost of Organic Food
Organic food typically costs more. Here’s how to lower costs:
- Buy in-season food from local organic farmers.
- Join a Community Supported Agriculture (CSA) program.
- Compare prices at local stores and online retailers.
- Purchase frozen organic foods.
- Buy bulk organic items.
Understanding the Organic Label
Selection of fresh organic vegetables on display at a farmers market
In the U.S., “organic” labels require over 95% certified organic ingredients. “Made with organic” means at least 70% organic ingredients. Packaging indicates the certifying agency that verifies compliance with organic standards. Terms like “natural” are not certified and require consumer research.
Choosing Organic
The best choice is one that maximizes fruits, vegetables, and grains in your diet. Organic food can fit within a budget, and it reduces pesticide residue exposure, which may be important during pregnancy. All U.S. foods meet safety standards, so conventionally grown foods are safe and nutritious if organic options are unavailable or unaffordable.
Ultimately, Where To Buy Organic Food depends on your individual needs and priorities. Consider farmers’ markets, local grocery stores, online retailers, and CSAs to find the best options that suit your budget and lifestyle.
References
- Fact sheet: Introduction to organic practices. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/fact-sheet-introduction-organic-practices. Accessed Dec. 5, 2024.
- Duyff RL. Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. Kindle edition. Houghton Mifflin Harcourt; 2017. Accessed Dec. 18, 2024.
- Poulia KA, et al. Impact of organic foods on chronic diseases and health perception: A systematic review of the evidence. European Journal of Clinical Nutrition. 2024; doi:10.1038/s41430-024-01505-w.
- Rock CL, et al. American Cancer Society guideline for diet and physical activity for cancer prevention. CA: A Cancer Journal for Clinicians. 2020; doi:10.3322/caac.21591.
- Investigations of foodborne illness outbreaks. U.S. Food and Drug Administration. https://www.fda.gov/food/outbreaks-foodborne-illness/investigations-foodborne-illness-outbreaks. Accessed Dec. 4, 2024.
- Food irradiation: What you need to know. U.S. Food and Drug Administration. https://www.fda.gov/food/buy-store-serve-safe-food/food-irradiation-what-you-need-know. Accessed Dec. 4, 2024.
- Allowed and prohibited substances, methods, and ingredients in organic production and handling. Electronic Code of Federal Regulations. https://www.ecfr.gov/current/title-7/subtitle-B/chapter-I/subchapter-M/part-205/subpart-B/section-205.105#p-205.105(f). Accessed Dec. 4, 2024.
- Jiang B, et al. The effects of organic food on human health: A systematic review and meta-analysis of population-based studies. Nutrition Reviews. 2024; doi:10.1093/nutrit/nuad124.
- Selecting and serving produce safely. U.S Food and Drug Administration. https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely. Accessed Dec. 9, 2024.
- Washing fresh fruits and vegetables safely. University of Minnesota Extension. https://extension.umn.edu/preserving-and-preparing/wash-fresh-fruits-and-vegetables. Accessed Dec. 9, 2024.
- Which foods to buy organic (and how to spend less when you do). Consumer Reports. Accessed Dec. 6, 2024.
- Kuchler F, et al. The prevalence of the “natural” claim on food product packaging. Economic Research Service. https://www.ers.usda.gov/publications/pub-details/?pubid=106478.
