Walk through any grocery store, and you’ll see shelves stocked with products labeled “organic.” From fruits and vegetables to dairy, meat, and even packaged snacks, the organic label is everywhere. But what does it actually mean? Is organic food healthier? More sustainable? Worth the often higher price tag? In this post, we’ll break down what the “organic” label signifies and what to look for when shopping to help you make informed choices. Let’s dive in!
What does organic mean?
Certified organic foods are regulated by the USDA and must meet strict guidelines regarding soil quality, animal-raising practices, pesticide use, and additives. Organic products aim to be as natural as possible, meaning they cannot contain synthetic pesticides or herbicides.
For meat and dairy, animals must be fed 100% organic feed, must not receive antibiotics or hormones, and must have access to the outdoors. For plant foods, organic farming prohibits certain soil additives and fertilizers, radiation, as well as the use of genetic engineering.
What does organic not address?
Nutritional differences: Organic foods do not necessarily have higher nutrient content than conventionally grown foods.
Local sourcing: The organic label does not mean the food was locally grown. Many small farms that follow organic practices cannot afford the certification due to high costs and legal requirements.
Processing levels: Organic does not mean unprocessed—organic foods can still be highly processed and refined.
Food safety: Both organic and conventional foods must meet safety standards, but both can still be susceptible to bacterial growth or contamination.
What does the research say?
Research on organic food is complex because people who buy organic tend to have healthier lifestyles overall—they are often wealthier, more active, health-conscious, and less likely to smoke. This makes isolating the effects of organic food alone difficult. However, studies indicate that those who eat organic:
- Have lower pesticide exposure.
- May have a reduced risk of certain cancers, such as non-Hodgkin lymphoma and postmenopausal breast cancer.
- May have lower levels of toxic metals in their bodies.
However, the research also says that more fruits and vegetables and whole produce, whether grown organically or conventionally, is associated with a slew of health benefits as well. A diet rich in fruits and vegetables is linked to a lower risk of heart disease, cancer, type 2 diabetes, and overall mortality.
So, who should eat organic?
Organic foods are typically more expensive, so whether to buy them depends on your budget and health goals. Many Americans struggle to meet the recommended five servings of fruits and vegetables per day, and higher prices can make healthy eating even less accessible.
However, certain groups may benefit from prioritizing organic foods, including:
- Pregnant and breastfeeding women.
- Individuals at high risk for cancers like non-Hodgkin lymphoma or postmenopausal breast cancer.
What are some other ways I can make my food safer?
Regardless of whether you choose organic or conventional foods, there are steps you can take to reduce contamination and enhance food safety:
- Store food properly at the right temperature to prevent bacterial growth.
- Wash produce before preparing it. Use water and a vegetable brush or vegetable wash, but avoid dish soap, which can leave a residue and make you sick.
- Eat a variety of fruits and vegetables to obtain a broad spectrum of nutrients and reduce exposure to specific pesticides.
Bottom Line
The decision to buy organic depends on your personal health goals and financial situation. The most important takeaway? Eat more fruits, vegetables, and whole plant foods—whether organic or not! Increasing your intake of these foods will benefit your health far more than simply choosing organic options.
If you’d like to discuss your health goals with a dietitian, consider scheduling an appointment online here or call 919-237-1337, option 4, to schedule over the phone.
