Organic foods might have personal and environmental health benefits.

 With plenty of evidence supporting the benefits of organic food, you might wonder if non-organic food is bad for you. Farmers grow and raise organic food without using antibiotics, hormones, and synthetic chemicals, such as fertilizers and pesticides. Still, organic food is costly and might not be significantly nutritionally better than non-organic food.

Is it okay to eat non-organic produce? The short answer: Yes, inorganic fruits and vegetables are just as nutrient-dense as organic ones. It’s essential that you prioritize those foods in your diet as much as possible, organic, or not. Read on to learn about organic food, including benefits, downsides, whether they are worth the extra cost.

What Does “Organic” Mean? 

Farmers grow organic foods using certain farming methods. For example, the U.S. Department of Agriculture does not allow farmers to grow organic foods using synthetic chemicals, including fertilizers and pesticides. Organic foods are also free of genetically modified organisms (GMOs). Farmers raise animals organically by giving them organic feed and not injecting them with antibiotics or hormones.

Fruits, vegetables, and dairy products account for most organic food sales in the United States. You will also likely see organic meats and processed foods at the grocery store.

How To Read Food Labels 

The U.S. Department of Agriculture must certify products that claim to be organic. Of note: Organic labels do not include salt and water, which are natural ingredients.

You might see several types of organic labels at the grocery store, including:

• 100% organic: You can spot this label on any product that only includes organic ingredients. Most raw organic produce has this label.
• Organic: This includes any product that’s made up of at least 95% organic ingredients.
• Made with organic: These products comprise at least 70% organic ingredients. Products with this label must note what specific ingredients are organic rather than plainly say it’s “made with organic ingredients.” For example, you might see food that says it’s “made with organic apples.”
• Organic ingredients: This label means the product has less than 70% organic ingredients. You’ll see organic foods on the ingredients list instead of a separate label.

Is Organic Food Actually Healthier? 

Decreased exposure to synthetic chemicals, such as fertilizers and pesticides, is one of the main benefits of organic food. Some evidence also suggests that organic food helps promote overall health and well-being better than non-organic food.

For example, research has linked organic food to improved personal health due to its nutrient profile. There are possible social benefits, too, such as reducing your carbon footprint and helping preserve animal welfare.

Is Environmentally Friendly 

Research has found that organic food is more sustainable than non-organic food. Farmers must follow strict regulations to grow, distribute, and save organic food. Those processes typically use a large amount of energy. As a result, organic farmers produce a smaller carbon footprint than traditional farming processes.

For example, farmers cover and rotate organic crops, which helps protect the soil and water quality. They also do not use synthetic chemicals, which pollute water if there’s runoff from the land.

Has More Nutrients 

Organic foods have the same carbs, fat, fiber, and protein content as traditional foods. Still, research has found that organic produce might pack more antioxidants than non-organic fruits and vegetables. Antioxidants in produce include nutrients like vitamins A, C, and E. Those nutrients might protect against cell damage that increases the risk of chronic illnesses.

Organic dairy and meat products have better fatty acid profiles than non-organic ones. For example, organic dairy products have increased omega-3 fatty acids, which support heart health.

Improves Animal Welfare 

Organic farming methods help preserve animal welfare as much as possible. For example, the U.S. Department of Agriculture says farmers must provide organic livestock with clean water, fresh air, space to move around, and sunlight.

Ruminant livestock, which includes cattle, must be able to roam freely on organic pasture during the grazing season. That season usually depends on the farm’s location but must last 120 days.

Are There Downsides? 

One of the primary downsides of buying organic food is that it’s often more costly than non-organic food. High prices offset the cost of organic farming methods, which are typically more expensive than traditional ones. As a result, organic food is not readily accessible to many people.

Furthermore, organic produce doesn’t always last as long as non-organic produce. This is a result of several factors, including a lack of GMO modifications and no waxes or coatings applied that can help preserve the produce during transit.

Keep in mind that an organic label does not guarantee a product’s healthfulness. Some organic processed foods have a lot of added sugar, calories, fat, and sodium. Scan the nutrient facts label and ingredients list before purchasing organic food. It’s perfectly OK to consume organic baked goods and treats now and then. Just make sure that you do so in moderation.

Should You Buy Organic? 

It might be worth the extra cost to purchase organic food for its health and environmental benefits. Still, organic food may not always be accessible or feasible. There are some ways to cut costs when it comes to organic shopping. 

Here are some tips for when to prioritize organic food:

• Buy organic produce that’s in-season: Fruit and vegetables are typically cheaper if you purchase them during their peak seasons. In-season produce might vary by location. Check the U.S. Department of Agriculture’s Seasonal Produce Guide before your next trip to the grocery store.
• Check out your local farmer’s market: You might find cheap organic produce here due to decreased transportation costs.
• Grow your produce: This ensures they are as fresh as possible. Home gardening helps reduce your carbon footprint and might be cheaper than buying produce at a grocery store.
• Opt for organic versions of produce with high pesticide levels: Check the Environmental Working Group’s Dirty Dozen list, which highlights produce that tend to have the most pesticides. Those include apples, strawberries, kale, and more. You might opt for non-organic produce from their “Clean Fifteen” list, including asparagus, avocados, and mushrooms.
• Try cheaper options: Frozen foods with organic ingredients might be more affordable than buying organic meat and produce.

It’s essential to weigh the benefits and costs before purchasing organic food to see what fits your budget, personal health goals, and values. Here are some other things to consider when it comes to organic dairy products, meat, and produce.

Dairy Products 

You might want to prioritize other organic foods over organic dairy products. Some evidence suggests that organic milk has higher omega-3 and omega-6 fatty acids than non-organic types. Still, those differences are likely not enough to have significant benefits. Organic and non-organic milk usually have comparable amounts of calcium, potassium, and sodium.

Meat 

Many consumers opt for organic meat since the animals can access forage. Organic animals do not receive antibiotics, which may lower the risk of antibiotic resistance. You might also opt for organic meat due to its heart-healthy omega-3 content.

Some people choose organic meat because it’s hormone-free. Traditional farmers treat some animals with hormones like estrogen, raising concerns over cancer risk and early puberty. Still, there’s a lack of conclusive evidence to understand the risks of added hormones. Keep in mind that federal regulations keep traditional farmers from giving hormones to non-organic poultry. Only certain animals receive hormones if the Food and Drug Administration approves it.

Produce 

It’s way more important to include a wide variety of fruits and vegetables in your diet than to avoid them because of pesticide concerns. You will remove most of the pesticide residue if you thoroughly wash your produce with cold water and throw away the outer leaves of leafy vegetables.

Fruit that you eat after removing the outer covering, such as bananas and oranges, are generally less prone to pesticides than others. Focus more on getting as many fruits and vegetables into your diet as possible. Organic or not, those foods have countless benefits, like a decreased risk of cancer, diabetes, and heart disease.

A Quick Review 

Organic food is sustainable, might have slightly more nutrients than non-organic food, and promotes animal welfare. Farmers do not use antibiotics, hormones, and synthetic chemicals on organic animals and crops.

Still, it’s expensive and not always accessible to many people. Try prioritizing organic food by only buying in-season produce that normally has a lot of pesticides. You might visit a local farmer’s market or grow fruits and vegetables.