Is Organic Food Worth the Hype?

By Tehila Soskel, RDN, CDN

Organic foods are amongst some of the most popular topics over recent years, with many individuals labeling it as the healthier alternative than conventionally grown produce. What used to once be elusive can now be found in most grocery stores. According to the U.S. Organic Industry Survey in 2020, 56 billion dollars were spent by consumers on organic produce. So, is it really worth the price and is it safer, healthier or tastier than conventionally grown produce? Is it really worth the hype?

Organic foods include dairy products like milk and cheese, fruits, vegetables, grains, and meat. What does “organic actually” mean? Organic foods are grown without the use of genetically modified organisms (GMO), synthetic pesticides (used for pest control), artificial fertilizers, growth hormones for farm animals, or irradiation. The following goals have to be met for organic farming: cut pollution, provide safe healthy places for the farm animals, improve soil and water quality, promote a self-sustaining cycle of resources on a farm, and enable natural farm animals’ behavior. To be labeled organic, the food has to be free of all artificial food additives like preservatives, coloring, flavoring, artificial sweeteners, and monosodium glutamate (MSG).

Although many food products have some sort of organic label on them, let’s differentiate between a few. The term “100% organic” means that products only contain fully organic ingredients. “Organic” means that at least 95% of the product’s ingredients are organic. The term “made with organic ingredients” means that 70% of the ingredients are organic. Anything less than 70% of organic ingredients cannot use the USDA seal or be labeled as organic. Each country has its own seal.

Some people might confuse the term “natural ingredients” with organic ingredients. These two are not the same. The term “natural” on food labels means the product is free of artificial flavors, colors, or preservatives.

There is a big debate if organic pro - duce is more nutritious than non-organic foods. Many organic foods do, in fact, contain more vitamins and antioxidants. For example, organic grown corn and berries were found to have higher amounts of vitamin C and antioxidants. Furthermore, replacing organic fruits and vegetables may provide additional amounts of antioxidants in your overall diet. Since chem- levels, often found in processed meats, are almost 30% lower in organic produce than non-organic crops.

Organic dairy such as milk may be more nutritious as the products may have higher amounts of iron, vitamin E, carotenoids, and omega-3 fatty acids. On the other hand, they may contain less iodine and selenium, both of which are essential timing of crops harvested. In addition, animal genetics, diet, farm type, and time of year all play a role in the composition of dairy products and meat. All these factors make it difficult for conclusive studies. ical pesticides are not used on organic produce, they produce more antioxidants which essentially act as a protective compound. Buying organic fruits and vegetables may be beneficial to your health. For example, strawberries are often the most pesticide-contaminated food so opting for the organic option may be beneficial.

Considering that organic foods don’t use artificial chemicals, your exposure to pesticide residues may be reduced. According to some studies, non-organic crops may be found to have four times more the amount of pesticide residues. With that being said, it’s crucial to be aware that those amounts were still under the safety limits. Some ways to help remove some of the chemicals are by washing, scrubbing, peeling or cooking the food.

Let’s not be too fooled by the term “organic,” as that does not mean it is completely nutritious. Many of these products can contain a lot of calories, added sugars, salt, fats, and are still highly processed. As with any sweets or desserts, organic cookies, ice cream, and chips should be consumed in moderation as these products still lack nutrients despite them being labeled organic.

Food choices are better made based on the vitamins and nutrients in the food and what your dietary needs are in lieu of the fact that one is labeled conventional or organic.

Vegetables like spinach and kale are also examples of vegetables with higher levels of pesticide residue than organic. Nitrates to our health. Common food sources of iodine and selenium are egg, yogurt, milk, fish, chicken, brazil nuts, and brown rice. Some studies showed higher amounts of omega-3 fatty acids in organic versus non-organic produce; other studies did not find much difference.

While many studies will find differences between the two types of food, results are limited based on many factors, such as weather conditions, soil quality, and the

So, should you buy organic? The evidence of organic foods versus conventionally grown food are truly mixed. Your exposure to artificial chemicals and other added hormones may be reduced by consuming organic food along with other possible health benefits. Unfortunately, the cost of organic food is not feasible nor accessible for some people. If you are deciding to buy organic food, it comes down to your personal preferences.