Organic vs Non-Organic Food: What Foods are Worth It?

Organic Matters…True or False?

I have a confession. I used to feel annoyed at the mere mention of organic foods.

Honestly, I really didn’t see the point! And I was tired of coworkers harping on me about my “conventional” apple while they scarfed down an entire box of organic cookies.

“It’s important for your health!” they’d lecture me. But I wasn’t convinced.

And to be honest, I still don’t believe organic matters in a lot of instances. If you’re reading this post, you might not feel convinced either.

So let’s start by talking about what “organic” really means, and then we’ll get into when organic matters and when it doesn’t.

Understanding Organic and Non-Organic Foods

Organic and non-organic foods differ in how they’re grown and processed. These differences impact their nutritional content, environmental effects, and certification standards.

Differences in Farming Practices

Organic farming uses natural methods to grow crops and raise animals. Organic farmers avoid synthetic pesticides and fertilizers, instead using compost and animal manure to enrich the soil.

They also rotate crops and use beneficial insects to control pests. This helps protect the environment and promotes biodiversity.

Non-organic or conventional farming often relies on synthetic chemicals. These include pesticides, herbicides, and fertilizers. 

The goal of conventional farming is to increase crop yields and prevent losses from pests and diseases. Conventional methods can be more efficient for large-scale production but they may have negative impacts on soil health and ecosystems.

Organic Certification Process

To earn the organic label, organic farmers must follow strict rules set by the United States Department of Agriculture (USDA). This process ensures organic products meet specific standards.

For example, organic farms need to be free from prohibited substances for at least 3 years. They must also use approved organic seeds and materials.

The U.S. Department of Agriculture conducts annual inspections of organic farms. They check organic farming practices, record-keeping, and handling procedures.

Products labeled “100% organic” contain only organic ingredients. Those labeled simply “organic” must have at least 95% organic content.

Getting certified can be costly and time-consuming for farmers. But it allows them to sell their products as organic and often at higher prices.

Health Implications and Nutritional Value

Eating organic foods may offer some health benefits…but the evidence is mixed.

Benefits of Eating Organic

Some studies have found that organic foods often have more antioxidants than their non-organic counterparts, which can help to protect your cells from damage. Other studies have found that organic milk and meat have more healthy omega-3 fatty acids, which is great news for your heart health!

You’ll encounter fewer pesticide residues by purchasing organic produce. However, the majority of those residues can be rinsed from conventional produce using a simple fruit and veggie wash at home.

Organic farming is certainly better for the environment. It uses less energy and creates less pollution, which could have (very!) indirect health benefits for you.

Risk Factors of Non-Organic Produce

As mentioned above, non-organic foods can come with pesticide residues.

While levels are within limits deemed safe by the U.S. Department of Agriculture, some people worry about their long-term effects. Again, a simple produce wash should resolve this concern.

Growth hormones in non-organic meat and dairy products is another area of concern for many people. The health impacts aren’t clear, but some prefer to avoid them altogether.

Non-organic farming can also harm soil and water quality, which might affect the nutrients found in conventional foods over time.

Economic and Environmental Considerations

Organic and non-organic foods differ in price and impact on the planet. Let’s explore the costs and sustainability aspects of these farming methods.

Assessing the Value of Organic Options

Let’s face it, organic foods usually come with a higher price tag.

You might wonder if they’re worth the extra cost! It’s important to consider your budget and health goals when deciding.

The Environmental Working Group (EWG) compiled a few helpful lists to clue us into which produce we really should be buying organic (the “Dirty Dozen”) and which are actually pretty clean all on their own, no organic required (the “Clean Fifteen”). You can bring this list along to the grocery store to make more informed purchases.

Some organic foods may offer more nutrients but this isn’t always true for all products. Look at labels and do your homework to see if the higher price fits your needs.

Organic Agriculture’s Role in Sustainability

Organic farming can help the planet in some ways.

It often uses crop rotation, which is good for soil health. This method also supports bugs and animals that help crops grow.

But organic farms sometimes need more land to grow the same amount of food.

This can mean cutting down trees or using more water. So it’s not always clear if organic is better for the earth.

Some organic practices create a nice ecological balance. They avoid harsh chemicals that can harm wildlife but they might use more natural pesticides, which aren’t always safer.

Remember, both organic and non-organic methods have pros and cons for the environment.

When Organic Matters (and When It Doesn’t!)

So what’s the best option? Choose organic where it counts most.

You should always shoot for organic if possible when it comes to animal products, like meat, eggs, and dairy products. Then you can be sure you’re not regularly receiving antibiotics or hormones in your food.

Fruits and veggies have more leeway, since some don’t require as much pesticide as others.

For example, did you know that onions naturally repel bugs thanks to their pungent flavor? And the thick skins of other fruits and veggies, like pineapples, protect them better from synthetic pesticides and fertilizers.

This is where the “Dirty Dozen” and “Clean Fifteen” lists compiled by the Environmental Working Group above may come in handy.

Lucky for you, we’ve already compiled both lists into one handy printable you can take along with you to the grocery store! Enter your name and email address below to get this free printable delivered straight to your inbox.

What about packaged and processed foods? That’s really up to you. 

Personally, I feel a box of cookies is unhealthy for me whether it’s organic or not. That’s not to say that I never eat a box of cookies or buy them for my family but that if I’m already eating cookies, I’m not especially concerned about if my cookies lived a cage-free life.

One way to help you make that decision is by using the EGW’s Healthy Living App (iOS or Android).

You can use it to scan your food at home or at the grocery store, instantly view its rating, and then decide from there. Bonus: They also rate personal care products!

So to wrap things up…buy all organic if you prefer, or just try your best to stick to these guidelines:

Animal products. Buy organic.

Fruits and vegetables. Follow the Dirty Dozen and Clean Fifteen lists.

Packaged and processed foods. Make your own call.

Healthier eating is totally within your grasp. Do what you can, when it counts, and save yourself some time and effort on all the rest.

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