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Is going organic better for your health?
Is organic food better for you than regular food – and is it worth the cost? We talked to a dietitian for the scoop.
General HealthClinically Speaking
6 min read
KSKristin Sessums
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When you step inside a supermarket these days, you’re bombarded by a bunch of labels. All natural. Multigrain. Immunity booster. Free range. Gluten free. Made with real fruit. Organic. All these things sound pretty healthy, but what do they actually mean?
Organic food has become one of the most popular (and expensive) health fads in the last decade. With prices ranging from 30% to 70% higher (opens in new tab) than most conventional food, one has to wonder what all of the fuss is about. Is organic food actually good for your health?
We chatted with dietitian Kristin Sessums about the health benefits of organic food and ways you can shop organic without putting a strain on your bank account. Read on for some pro tips on organic food.
What is organic food, anyway?
Nowadays, most food comes in both conventional and organic options. So what’s the difference? The USDA maintains specific guidelines (opens in new tab) regarding the farming practices and production of food that’s labeled organic. Because organic food is farmed differently, it contains fewer harmful substances such as hormones and pesticides.
Organic vs. non-organic produce Here are the basic requirements for organic food food and farming:
Organic produce must be grown without synthetic pesticides and fertilizers, and can’t be genetically modified. Most conventional produce utilizes all of the above in its farming practices.
Organic meat and dairy must come from animals that were raised in a natural setting, didn’t receive any antibiotics or hormones, and were fed 100 percent organic feed.
Packaged organic food has a variety of different labels that all mean different things in terms of just how organic the product actually is. The only foods made of entirely organic ingredients contain a label that says 100% organic. Almost everything else with an organic label is made of 70% organic ingredients or higher.
Organic farms must obey environmental rules like crop rotation to ensure that the soil remains healthy and all nearby water sources are uncontaminated. Organic farming methods are better for soil and sustainability. When you eat organic food, you’re not only protecting your body – you’re also making a choice about how you use the planet’s resources.
It’s not what you are eating, it’s what you’re not eating.
The benefits of eating organic food are less about what you’re putting into your body and more about what you’re leaving out. Conventional non-organic food contains a variety of toxins that can increase your chances of developing certain illnesses. If you opt to buy organic, you’ll avoid exposure to harmful toxins, hormones, and antibiotics.
”There are tons of different ways pesticides are used in farming, from spraying crops to dipping seeds before planting, so it’s almost impossible to know how your food was treated and impacted by chemicals.”
Toxins found in pesticides used on many farms to enhance the rate of crop growth. These chemicals can have harmful effects on your health and have been linked to many medical conditions such as cancer, neurodegenerative diseases like Parkinson's, birth defects, and sterility in men. Even after thorough rinsing, many types of vegetables still contain a residue of pesticides, especially fruits and veggies with edible skin like apples, peppers, berries, celery, peaches, potatoes, and leafy greens. Fruits and veggies with inedible skin like avocados, onions, bananas, and pineapples are less less likely to expose you to pesticides. There are tons of different ways pesticides are used in farming, from spraying crops to dipping seeds before planting, so it’s almost impossible to know how your food was treated and impacted by chemicals. The only way to ensure you’re eating chemical-free produce is to buy organic.
Hormones and antibiotics are often used on non-organic farms in order to help animals survive tough living conditions. If you eat meat, eggs, and dairy that has been treated with these hormones, then they may impact your health. Eating food with antibiotics and growth hormones influences how our bodies process antibiotics when we need them, building an immunity to important drugs that may save our lives. This widespread use of antibiotics has increased the amount of antibiotic-resistant bacteria in our systems, which can be hard to treat and is sometimes even deadly.
Organic food is actually pretty good for you.
Organic food is better for your body and the environment. Though the comparative nutritional value of organic food versus conventional food is still up for debate, the absence of chemicals and pesticides in organic food may allow your body to absorb vitamins and nutrients more effectively.
Organic meat and dairy products typically contain a higher level of Omega-3 fatty acids (opens in new tab) and fewer Omega-6 fatty acids, which are linked to high cholesterol and cardiovascular conditions. Thanks to the USDA’s organic farming guidelines, it’s also cruelty-free. This means that livestock raised on organic farms may be grass-fed or enjoy a free-range life.
Adapting an organic lifestyle will encourage you to be more mindful about what you eat and raise your awareness about where your food comes from, how it affects your body, and how it makes you feel. Plus, it often tastes better.
How to shop organic on a shoestring.
Since organic food costs more than conventional food, it takes a little extra planning to sustain an organic lifestyle. Here are some tips on how to shop strategically when buying organic.
Plan ahead. Planning meals in advance will help you save money in the long run. People who plan their meals in advance tend to eat out less and make healthier choices when it comes to food. Before you go shopping, make a grocery list and stick to it. Break down the food pyramid and make sure you’re hitting all of the blocks: grains, dairy, meat, produce, fruits, and vegetables.
Prioritize your produce. If you’re shopping on a budget, buy organic items that contain an edible skin (like peppers, berries and potatoes). Fruits and veggies with inedible skins may be bought conventionally to save extra cash.
Shop local and seasonal. Check out your local farmer’s market for seasonally grown produce from local farms. Buying out-of-season produce is not only more expensive, but also drains environmental resources.
Buy bulk. Lots of health food stores sell organic grains in bulk at a reduced cost. Bring your own mason jar, reusable produce bag, or container to reduce plastic bag use.
Grow your own food. This is a little trickier for those of us living in urban environments, but gardening gives you complete control in how you grow your food, interact with your environment, and what you eat.
Stick to the peripheral areas of your supermarket rather than middle aisles. Middle aisles often contain the most highly processed foods with the greatest amount of preservatives, sugar, and salt. Fresh produce, meats, and dairy are typically located on the periphery of the store. Many stores now contain an organic aisle where you can shop for grains, frozen foods, and other organic items.
Read labels. They'll tell you what's in packaged goods so you can make informed choices about your food.
Start off with the basics. Milk, potatoes, peanut butter, ketchup, and apples are good things to stock organic.
When it comes to making a case for buying organic, we think Joni Mitchell sang it best:
“Hey farmer farmer, put away that DDT now. Give me spots on my apples, but leave me the birds and the bees.”
If you’d like to explore other ways you can eat healthy, or need guidance about how to make the most of organic shopping, talk to a nutritionist or dietitian for advice.
