The concept of organic food and buying produce that’s kinder to the planet is great. But sometimes it can be costlier. In this article, we’re going to lay down the facts about organic produce so you can make the best decision for you. 

Defining “organic” food

The organic food market is a billion-dollar industry, growing in popularity over the last few decades. Organic food is now a common sight in most grocery stores. But what exactly does “organic” food mean?

The term “organic” refers to a system of farming and food production. Although regulations can differ from country to country, organic farmers must follow rules that aim to be more sustainable in the long term. An organic farming system doesn’t use:

• Synthetic fertilizers and pesticides

• Growth hormones and livestock feed additives 

• Genetically modified organisms (GMOs) 

To achieve organic status, farmers work within a strict set of standards to maintain the health of: 

• People 

• Animals 

• Soil 

• Environment 

A certification body will inspect organic farms at least once a year. So, when you see an organic label, you can trust that the food has been grown and produced in a way that’s more sustainable. 

Organic farming

We know that organic farms follow a specific set of rules, but what does that actually look like in practice? 

Organic agriculture is about finding a way to farm without using substances that could harm the environment. For example, instead of using artificial pesticides that can pollute the water and impact wildlife and biodiversity, farmers would have to use approved pesticides such as naturally-occurring ones or preventative measures. 

Organic farming with livestock also has strict regulations. So, to meet organic standards, the animals need to be on a diet that is as natural as possible and completely free from GMOs. For animals, organic farming tends to offer higher levels of animal welfare, too. 

For instance, UK organic control bodies like the Soil Association or Organic Farms & Growers inspect farms annually to check if the products and methods meet the requirements. On an organic farm, animals have to have a certain amount of space to roam, high standards of feed, and no routine antibiotic use. The land where animals roam on also needs to be free from herbicides.

While the specific regulations may vary depending on the country, organically-grown food avoids or largely excludes synthetic inputs. These methods promote ecological balance and look to conserve biodiversity. 

Organic labeling

The quickest and easiest way to spot organic produce is through the label. To sell a product with an organic label, 95% of its ingredients have to come from organically produced animals or plants. 

Packaged products that list a specific organic ingredient must contain at least 70% organically produced ingredients – like something listed as being “made from organic corn.”

So, can anyone claim to be organic?

Absolutely not. You can trust that any product that uses organic labeling adheres to strict regulations. There are variations depending on where you live, but the definition remains the same. Organically produced food has to fit specific criteria set out by a governing body. 

Other labels to look out for include: 

• The Organic Trust - covers products and enterprises in Ireland. 

• BDA Certifications - assures quality practice in biodynamic food and farming. 

• The National Organic Program (NOP) - regulates the use of the term “organic” on food labels in the United States. 

These are just a few examples that give you an idea of where to start looking and the type of labels you can expect to see while shopping. There really is a lot more happening behind the organic label than you first think. 

Organic produce

We know that affordability is a big hurdle to making organic produce the norm. At first glance, organic products look more expensive. But if you take a deeper dive, it’s not always the case. 

It’s important to say that the cost of producing organic food is more than conventional methods. Typically, there are higher standards of animal welfare and environmental concerns. Because organic produce doesn’t allow artificial fertilizers and pesticides, farmers have to use more labor-intensive methods. 

Often, it’s cheaper to buy organic food directly from the farmer or producer. Two great ways to do this are via a local CSA (community supported agriculture) program or by shopping at a local farmer’s market. But, the problem is this isn’t an option for many people as it’s difficult for many to access produce from the farm directly. Generally, organic foods tend to be more expensive at the grocery store. That doesn’t mean you need to write off organic food altogether. 

In some cases, organic produce is either the same price or a little cheaper. So, it’s always a good idea to shop around. If you’re on a budget, try to be selective over what you buy organic. The EWG’s Dirty Dozen is a list of vegetables and fruit that are generally highest in pesticides to help your money go further. It may not make financial sense to buy entirely organic produce when there’s not always a huge difference between it and conventional.

Whether it’s for the environment, taste, or health, there are several reasons why some choose to buy organic. While we should all know more about where our food comes from, it’s still really important to eat a wide variety of fruits and vegetables, organic or not. 

Which is better - organic or non-organic?

As we dive deep into the organic food debate, is non-organic food bad for you? Is organic food more nutritious? Let’s do this. 

Organically grown crops have more antioxidants and vitamins

Studies continue to compare the nutritional content of organic vs non-organic foods. The results are sometimes mixed, but the evidence suggests that organically grown foods can be more nutritious. 

Research suggests that the micronutrient content of organic foods is often higher in vegetables and legumes than in their conventionally grown counterparts. Studies have found that organic foods contain higher levels of antioxidants and nutrients, like vitamin C and zinc. 

We can look at what this means in actual numbers. One study found antioxidant levels in organic food are 58% higher in organically-grown berries and corn. Eating organic fruit, vegetables, and cereals may even result in more antioxidants in the diet. 

So, is organic food healthier than non-organic?

Eating non-organic broccoli is still good for you, just like eating non-organic raspberries or kale. Nutritionally, there’s no solid research that says organic food is 100% healthier than non-organic, especially when it comes to fruit and vegetables. But we do know that organic diets have less exposure to pesticides and antibiotics. While there appears to be some nutritional boost in organic produce, eating plenty of fruit and vegetables is crucial for our health, whether it’s organic or not. 

Nitrate levels are generally lower

Nitrates are naturally-occurring chemicals in soil, water, and some foods. When nitrates go into the body, a chemical reaction occurs. Research suggests there’s an increased risk of certain cancers in people with a higher nitrate intake. Too much nitrate exposure can also result in a blood abnormality called methemoglobinemia. Typically, nitrate levels in organic foods are lower. 

Organic dairy and meat may have a more favorable fatty acid profile

The fatty acid profile of organic milk may be higher in omega-3 fatty acids as well as iron, vitamin E, and certain carotenoids. One review found that the same may apply to organic meat,  with organic meat containing more omega-3 fatty acids. 

We need omega-3 fatty acids for building and maintaining a healthy body. They also help to keep our hearts and lungs working properly. Other sources of omega-3 fatty acids include flax seeds, chia seeds, walnuts, and plant oils. 

When it comes down to the research, some studies also find that there is no difference in fatty acid profile in organic dairy and meat. It’s important to consider that all studies can vary in results because other factors influence the nutritional content of food, like:

• Soil quality (pH, available nutrients, and organic matter content) 

• When crops are harvested

• Weather conditions (temperature, rainfall, and light intensity) 

• Postharvest handling 

• Storage 

Some evidence suggests that organic dairy and meat may have a better fatty acid profile. However, the research is mixed, so this is something to consider. 

Organic foods contain less chemicals and resistant bacteria

Many people opt for organic produce to reduce the number of chemicals in their diet, especially pesticides. 

So, are organic foods safer to consume than non-organic?

Some research suggests that eating organic foods may decrease exposure to pesticides and antibiotic-resistant bacteria. Another study found that organic produce contains 48% less cadmium, a toxic metal. Also, it’s four times more likely for non-organic crops to contain pesticide residue.

Although organic foods may contain fewer chemicals, non-organically grown produce is still safe to eat. While choosing organic produce may decrease your exposure to toxins in the diet, the risk that non-organic produce presents is unlikely to cause harm. By no means should we avoid non-organic produce altogether, as we need fruit, veggies, and whole foods in our diet. 

One way to reduce exposure to chemicals on food is to scrub, wash, peel, and cook food before eating. Although it doesn’t always remove everything, it’s a great habit to reduce exposure to chemicals in the diet. 

Not all organic food is nutritious

Unfortunately, we live in a time when food packaging can be misleading. Whether it’s sugar-free, fruit-flavored, or organic, we often have to uncover the nutritional content in more detail. 

An organic product isn’t automatically nutritious. You can find organic cookies, chips, sodas, and ice cream. The rule of moderation still very much applies to high-sugar organic foods. 

When deciding what to eat, don’t just focus on whether something is organic. Try to read the food label and think about the nutrients a product contains. While it’s great to have a treat every once in a while, the organic food label isn’t a guaranteed healthy option. 

In conclusion 

Ultimately, buying organic is a personal choice. Eating an organic diet may result in fewer antibiotics and pesticides. But, nutritionally, the jury is still out on whether organic foods contain more benefits than their conventionally-grown counterparts. 

When it comes to organic food vs non-organic, we do know that organic farming systems focus on working with the planet. By avoiding artificial chemicals, organic farming emphasizes maintaining high-nutrient soil quality, which is better for wildlife and biodiversity. 

Eating organically can come at a higher price tag which isn’t an option for everyone. Whether you buy organic or not, it’s still important to eat a varied and colorful diet full of fruits and vegetables. 

Looking to sneak more veggies into your diet? Try our kencko smoothies to kickstart your day.