Clearing Up Confusions on Organic Food

What are the pros and cons of choosing organic foods? Does it make a difference if you buy organic? I’m clearing up confusions on organic foods, and answering your top questions.

Organic food is no longer a niche industry. In the past, organic foods were relegated to the sad “organic produce bin” in the natural food store, but now you can find virtually any edible with an organic label on it, from apples to gummy bears to vodka. A recent analysis found that in 2023 U.S. natural, organic, and functional food and beverage sales increased almost 5% to $208 billion, which outpaced the total food industry sales. Indeed, everyone—in particular, Gen Z—is looking to purchase more certified organic foods, and the food industry is responding by bringing a wider variety of organic foods, from fresh produce to frozen, canned, and packaged foods. The desire for sustainable food choices and “clean labels”—foods that are produced without chemicals—is rising to the top of mind as consumers peruse the shopping aisle. Of special interest is fresh produce; an estimated 12% of all produce retail sales in the U.S. is organic. More and more people are shopping at farmers markets, where local, organic produce is readily available. Twelve percent of Americans now shop at farmers markets, and it’s growing. And there are more farmers markets available—72% of all U.S. countries have at least one farmers market.

Organic produce at the Ojai farmers market.

Consumers’ penchant for all things organic even trumps a higher price tag. According to data from the Hartman Group, 44% of shoppers would pay an additional 20% more for organic fresh vegetables, and 37% are willing to pay even more for organic poultry. What’s the muscle behind this organic purchasing power? A Pew Research Center Survey found that health is a key reason; 76% of people reported health concerns as their primary motivation for buying organic foods, along with 33% reporting environmental concerns as the reason behind their purchasing decision.

Organic local foods are available in most conventional supermarkets.

But what does organic on a food label mean? Organic agriculture sprang out of a philosophy in the 1960s that focused on stewardship of the land, wildlife, and communities, in contrast with the modern agricultural system, which was reliant on fossil fuel inputs (synthetic pesticides and fertilizers) and technology. Today, the USDA National Organic Program (NOP) maintains standards for organically produced agricultural products, which support a system of farming that promotes ecological balance and biodiversity, enhances soil and water quality, and conserves ecosystems and wildlife. Synthetic fertilizers, most synthetic pesticides, sewage sludge, irradiation, and genetic engineering may not be used; only products that have been certified as meeting the USDA’s requirements for organic production may carry the USDA Organic Seal.

Earthrine Farms produces organic foods in Ojai, California.

Though the USDA’s certified organic program is robust and well managed, many people have loads of questions about the true benefits of buying organic foods. Are organic foods healthier? Are organic foods more nutritious? Are they really better for the environment? Should I prioritize my shopping dollars to purchase organic? I’m clearing up confusions on organic foods, and answering some of your top questions.

Certified organic sign at a California farm denotes production meets USDA standards.

Clearing Up Confusions on Organic Foods

1. Are Organic Foods Healthier for You?

It’s complicated! You may think that organic produce is much richer in nutrients than their conventional brethren, but the science is cloudy on this issue. A Stanford study found little difference in vitamin content, and no evidence of health benefits for those consuming organic produce. However, the researchers stressed the importance of long-term studies to look at health outcomes of people consuming organic vs. conventional. They also found that organic produce had a 30% lower risk of pesticide contamination than conventional, and children had lower levels of pesticide residues on organic diets compared with conventional. The plot thickens, as newer studies have found the concentration of antioxidant compounds was substantially higher in organic produce compared with conventional. And a recent review of studies on health outcomes of organic intake, which included 35 studies, concluded that significant positive outcomes were seen in longitudinal studies where increased intake of organic foods was linked with reduced risk of infertility, birth defects, allergies, otitis media, pre-eclampsia, metabolic syndrome, high BMI, and non-Hodgkin lymphoma. The bottom line? While there may be some health merits for organic vs. conventional foods, there is not a significant difference in major nutrients, with the exception of antioxidant compounds.

Prioritize your shopping dollars for organic foods that count, such as fresh produce.

2. Why Should I Buy Organic?

Research suggests there may be a few nutritional and health benefit gains from choosing organic, but most nutrient levels are similar in organic vs. conventional. And that shouldn’t be a surprise, as organic cultivation isn’t so much about the end product as it is about the process. The main reason to choose organic isn’t about the nutritional quality of the food itself; it’s about how the food is cultivated. Organic cultivation focuses on promoting ecological balance and biodiversity. It prioritizes taking care of the soil, and reducing fossil fuel inputs, including pesticides and fertilizers. Research shows that organic farms are better at sequestering carbon, protecting pollinators, reducing water pollution, and promoting greater protections of ecosystems.

Prioritize purchasing organic berries, as they often use more pesticides during cultivation.

3. Are Organic Foods the Same?

Not by a long shot. Thanks to the increased interest in organics, more producers are out there growing and producing organic foods. And that means there are different styles of organic agriculture, from the mom and pop farm which personally sells goods at the local farmers market to large multi-million dollar organic farms with products on most retailer shelves. Ask any organic farmer, and they’ll tell you that some farms practice techniques that go beyond the NOP standards, refusing to spray even approved organic pesticides and selling their goods locally, while others barely squeak under the minimum compliance to standards. Some organic produce is flown in from distant lands, making you question the concept of sustainability. And some organic food is labeled “made with organic”, which means that it contains at least 70% certified organic ingredients. The moral of the story? If buying organic matters to you, do some homework on organic producers before you purchase products.

Organic heirloom tomatoes for sale at a local farmers market in Pasadena.

4. Is Organic More Sustainable?

Usually. The NOP standards do promote many sustainable practices, including use of organic material rather than synthetic fertilizers, cover crops, and crop rotation. The FAO reports that organic agriculture can result in environmental benefits over the long-term by protecting soil and water and reducing climate change. However, the NOP does not require foods to be produced locally. Case in point: The U.S. imported 1,684 million pounds of organic produce in 2021. Transporting foods long distances—especially by air—is not a sustainable practice.

Shop at farmers markets, where organic farm products may be more available.

5. Is Organic Food Pesticide Free?

Not necessarily. While most synthetic pesticides are not allowed in organic produce, there are a few exceptions—25 are allowed, compared with about 900 allowed in conventional agriculture. Most organic pesticides are “natural” substances, such as soaps or lime sulfur. The idea behind organic production is that farming practices, such as biodiversity, natural borders, soil health, and natural pest predators, lessen pest problems in farms so that you don’t have to rely on pesticides. However, every organic farm is different—some use no pesticides at all, while others use any that are available to them.

Use your organic tomatoes in this super easy recipe for Arugula Salad with Tomatoes.

What Foods Should You Buy Organic?

With organic foods carrying a higher price tag, you may want to prioritize your organic dollars where they matter the most. These foods should be at the top of your list.

Leafy greens. Leafy greens. Crops that grow closer to the soil are often more prone to pests. In fact, in the Environmental Working Group (EWG) annual review of pesticides in produce, they routinely find higher levels of pesticides in spinach, kale, collard and mustard greens.
Strawberries. EWG has regularly found that strawberries, which grow close to the soil, have up to 20 different pesticides.
Peaches and Nectarines. EWG has often put both peaches and nectarines on their list of foods that tested positive for at least one pesticide in nearly all of the samples they tested.
Cherries. While they don’t appear every year on the “Dirty Dozen” list, EWG has found that cherries have tested positive for pesticide residues in many of the samples they analyzed.
Apples. EWG regularly finds that apples test positive for pesticide residues in nearly all of the samples they tested.

Apples often show up on the Dirty Dozen list.

Save Your Money on These Organic Foods

If you’re food budget is limited, don’t waste your organic food dollars here.

Candy and soda. Organic sugary foods are pretty much as bad for your health as conventional sugary foods.
Baked treats, such as cookies, cakes, pies. A few organic ingredients in a decadent treat won’t make it much healthier.
Nuts. The tough outer shells of nuts generally protect the inner kernel from pests. The thick shell may explain why EWG has found few pesticide residues among these fruits in their analysis.
Avocados. Those skins seem to protect avocados; EWG has found few pesticide residues in these fruits during their analysis.
Citrus fruit often registers among the lowest levels of pesticide residues, according to EWG.

For more information on organic food, check out:

My Favorite Organic Produce Recipes:

References:

https://www.ncbi.nlm.nih.gov/pubmed/24968103

https://www.usatoday.com/story/money/2017/07/27/organics-popularity-higher-than-ever-43-billion-2016/500129001/

https://www.pewinternet.org/2016/12/01/americans-views-about-and-consumption-of-organic-foods/#fn-17663-14

https://www.ers.usda.gov/topics/natural-resources-environment/organic-agriculture/organic-market-overview/

https://med.stanford.edu/news/all-news/2012/09/little-evidence-of-health-benefits-from-organic-foods-study-finds.html

https://www.ams.usda.gov/publications/content/about-national-organic-program

https://www.ers.usda.gov/topics/natural-resources-environment/organic-agriculture/organic-trade/

https://www.ewg.org/release/2017-dirty-dozen-strawberries-spinach-top-ewgs-list-pesticides-produce#.WbMQL9N96WY

https://www.organic-center.org/new-studies-show-dietary-benefits-of-organic-dairy-and-meat/

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