The Truth About Organic – What You Need to Know
The Truth About Organic – What You Need to Know
The word “organic” is thrown around a lot when it comes to food, but do you really know what it means? Many people assume organic foods are more nutritious or better for their health, but the truth is a little more complex.
If you’re wondering whether buying organic is worth it, let’s break down what organic really means, how it differs from conventionally grown foods, and whether it has any actual health benefits.
Does Organic Mean More Nutritious?
One of the biggest myths about organic food is that it’s more nutritious than conventionally grown food. However, scientific research has consistently shown that organic foods do not contain higher levels of essential nutrients than their non-organic counterparts.
The vitamins, minerals, and macronutrient content of organic produce are essentially the same as conventionally grown foods. Whether a fruit or vegetable is organic or not, you’re getting the same core nutritional benefits.
That means if organic produce fits within your budget and aligns with your values, go for it! But if you can’t afford or find organic foods, don’t worry—you’re not missing out on extra nutrients.
What Does “Organic” Actually Mean?
The word “organic” has different meanings depending on the context:
In science, “organic” simply means something that contains carbon—which means all the food we eat is technically organic in a scientific sense.
In food production, “organic” refers to a specific farming method that avoids most synthetic pesticides, fertilizers, and genetically modified organisms (GMOs).
For a food product to carry the USDA Organic label, the farm or producer must follow strict guidelines, which include:
✔ No synthetic pesticides or fertilizers
✔ No genetically modified organisms (GMOs)
✔ No artificial preservatives, colors, or flavors
✔ Livestock raised with organic feed and without antibiotics or growth hormones
The certification process is lengthy and expensive, requiring detailed paperwork, inspections, and years of compliance. This means some foods may be organically grown but not certified simply because the producer hasn’t gone through the official process.
For example, if your neighbor grows apples in their backyard without pesticides, those apples are technically grown organically, even though they aren’t certified organic.
Is Organic Produce Safer?
One reason some people choose organic is the concern over pesticide residues.
However, the pesticide levels in conventionally grown foods are strictly regulated and kept far below safety limits. According to the pesticide residue calculator at www.safefruitsandveggies.com, you would need to eat hundreds of servings of most conventionally grown produce daily to reach harmful levels of pesticide exposure.
Whether you choose organic or conventional, the best way to reduce pesticide residue is simply to wash your produce with water before eating or preparing it.
Understanding Organic Labels
Not all foods labeled “organic” are created equal. Here’s what different organic labels mean:
100% Organic – Every ingredient is organic, and the USDA Organic seal can be used.
Organic – At least 95% of the ingredients are organic; the USDA Organic seal can still be used.
Made with Organic Ingredients – At least 70% of the ingredients are organic; no USDA Organic seal is allowed.
Less than 70% Organic Ingredients – Organic ingredients may be listed on the back, but no front-label claims can be made.
For fresh produce, you can check the PLU sticker code:
✔ A four-digit code (e.g., 4258) = Conventionally grown
✔ A five-digit code starting with “9” (e.g., 94258) = Organic
Should You Always Buy Organic?
The choice to buy organic is personal. If avoiding synthetic pesticides and GMOs is important to you and organic fits within your budget, go for it!
But if you’re choosing organic because you think it’s healthier or more nutritious, know that conventional produce is just as beneficial. It’s far more important to eat plenty of fruits and vegetables—whether they’re organic or not—than to avoid them due to organic concerns.
So, the next time you’re at the store, make the choice that works best for you—without the pressure of organic myths.
Want to make informed nutrition choices that fit your lifestyle? Let’s talk! Schedule a free Introductory Call with me to see how I can help you feel confident about the foods you eat.
Real World Nutrition Refreshed: I am revitalizing and updating my archive of blogs and re-publishing them. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of this blog was initially posted on October 28, 2021, and is updated here.
