Understanding organic and conventional foods

In the quest for healthier eating habits, people may find themselves debating whether to eat organic or conventional foods. Understanding these food types and their health implications helps consumers make informed choices.

Defining conventional and organic foods

Conventional foods: Produced using traditional farming methods, including synthetic fertilizers, pesticides and genetically modified organisms (GMOs), with a focus on maximizing yield and efficiency.

Organic foods: Grown according to strict federal guidelines that prohibit synthetic pesticides, fertilizers and GMOs, emphasizing natural methods instead.

USDA regulations for organic foods

The United States Department of Agriculture (USDA) has strict standards that determine how organic food is grown, handled and processed.

Certification: The USDA has strict government standards for all organic food.

Organic standards: No synthetic fertilizers, pesticides or GMOs; focus on soil and water conservation and animal welfare.

Labeling: Products must meet specific criteria to use the USDA Organic seal:

• 100% organic label: Entirely organic ingredients, no GMOs.
• Organic: At least 95% organic ingredients, no GMOs. Organic seal is allowed.
• Made with organic: At least 70% organic ingredients, no GMOs. Organic seal is NOT required.
• Organic ingredients: No specific percentage requirement of certified organic ingredients, may contain GMOs. Certification and the organic seal are NOT required.

Note: Small producers (under $5,000/year) are exempt from certification but must follow organic guidelines.

Key differences between organic and conventional foods

• Nutritional content: Organic foods may have slightly higher levels of antioxidants; nutrients may help protect against cell damage. Organic farm animals fed grass, and foraged foods have higher levels of Omega-3 fatty acids; considered to be heart-healthy fats. Research is mixed.

• Cancer risk/health benefits: Clear links between eating organic food and improved health is lacking. Many studies show improved health because people who eat more organic foods tend to eat healthier diets overall and exercise more. Both lifestyle habits are associated with reduced cancer risk. Studies found a possible link between high organic food intake and a lower risk of cancer, and another study in 2014 found a possible link with non-Hodgkin lymphoma. More studies are needed to confirm this association.

• Pesticide residues: Organic foods have lower pesticide residues, beneficial for children, pregnant women and individuals with lowered immune systems, though they are not entirely pesticide-free.

• While organic farming limits synthetic pesticides, it is important to note that organic produce may still have residue because of pesticides approved for organic farming or because of airborne pesticides from conventional farms. You cannot remove all pesticide traces from fruits and vegetables. Washing fruits and vegetables with running water removes dirt, germs and other chemicals. Removing the outer leaves of leafy vegetables can also reduce pesticide intake.

• Antibiotic resistance: Organic meat and dairy products come from animals not treated with antibiotics, reducing the risk of antibiotic-resistant bacteria in people.

• Additives and preservatives: Organic processed foods are subject to stricter regulations that limit the use of artificial ingredients, including synthetic preservatives, colors and flavors. According to the USDA organic standards, organic food production prioritizes the use of natural substances and prohibits most synthetic additives. For processed organic foods, this means that the National List of Allowed and Prohibited Substances strictly controls what can be added, ensuring a more natural product compared to conventional processed foods​.

Is there a downside to choosing organic foods?

The main downside is cost, due to more expensive farming practices.

Bottom line: choosing between organic and conventional food

Choosing between organic and conventional foods depends on personal priorities like budget, environmental concerns and health. It is better to eat fruits and vegetables, even if they are not organic, rather than avoiding them entirely. Multiple scientific studies support the significant health benefits of consuming more fruits and vegetables, whether organic or conventional. The primary advantages include reducing the risk of chronic diseases such as heart disease, diabetes and certain cancers.

Do the differences in organic and conventional foods influence what you purchase at the grocery store?

Resources:

Mayo Clinic – Organic foods: Are they safer? More nutritious?

USDA Organic Labels Explained Fact Sheet