Organic vs. Non-Organic: Is It Worth the Price

June 28, 2011

Karen Sabbath, MS, RD, CSO

Last week, as I was meandering through the "health food section" of the supermarket, I noticed a box of Organic Gummy Bears.  I took it off the shelf to read the label, and sure enough, it contained just as much sugar as the non-organic version.  I chuckled to myself thinking "What will they think of next?" At that moment, a young mother with a child in her cart grabbed a few boxes.  I am sure she was thinking, "Well, if these say organic they must be better for my kids."  I cringed, but didn't say anything.

It isn't unusual to for us to go to the supermarket and have to make these kinds of decisions in every aisle.  Should you splurge on the organic apples, or save some money and get the shiny non-organic ones?  The organic choices cost more, but often look less appetizing.  The process continues as you work your way through the supermarket, with every aisle and every food item appearing to come in organic and non-organic forms.  Is the extra cost worth it?

Before you empty your wallet, you need to know what "organic" means, and when it does or does not make sense to spend the extra money.  The organic food industry has become a major market force and source of revenue.   It may be helpful for you to make your decisions based on some important information.

What is "organic"? 

The US Department of Agriculture organic seal means that a food has been grown, harvested and processed according to national organic standards, with restrictions on pesticides, hormones and antibiotics. 

Is "organic" the only thing to look for?

Buying organic used to mean that you were purchasing foods grown with environmentally friendly farming methods that could sustain the earth and replenish its resources.  However, when you buy organic foods that have been shipped from across the country, there is a considerable amount of fuel and other air pollutants involved in its transport, which, according to some critics, defeats the purpose.  Instead, you should look for organic foods from a farm that is local and sustainable which eliminate the environmental issues and promote the ideal vision of what organic should be.

Keep in mind that organic foods are not necessarily more nutritious than non-organic foods.

Organic shopping advice

• For your health, buy organic when you can, whether locally grown or not.
• For the environment, buy local produce in season and plan your meals around what's available.
• Search out farmer's markets, co-ops and local farms that sell direct to consumers.  For help finding them, visit www.localharvest.com
• Spend your money on the produce most likely to contain pesticide residues, coined "the dirty dozen" according to the nonprofit Environmental Working Group (www.ewg.org).  These results have been published in a report entitled Report Card:  Pesticides in Produce.  EWG is a not-for-profit environmental research organization dedicated to improving public health and protecting the environment by reducing pollution in air, water and food.
• Think of the overall healthfulness of the product, rather than just looking at whether or not it is organic.  For example, organic gummy bears are just as high in sugar as regular gummy bears, and should still be avoided.
• Read the labels.  Avoid foods loaded with sugar and saturated fats, even if they are organic.

12 MOST CONTAMINATED FOODS "THE DIRTY DOZEN":  IF POSSIBLE, BUY ORGANIC

• Apples                                                       
• Celery
• Strawberries
• Peaches
• Spinach
• Nectarines (Imported)
• Grapes (Imported)
• Sweet bell peppers
• Potatoes
• Blueberries (Domestic)
• Lettuce
• Kale/Collard Greens

15 LEAST CONTAMINATED FOODS "THE CLEAN 15"

• Onions
• Sweet corn
• Pineapples
• Avocados
• Asparagus
• Sweet peas
• Mangoes
• Eggplant
• Cantaloupe (Domestic)
• Kiwi
• Cabbage
• Watermelon
• Sweet potatoes
• Grapefruit
• Mushrooms

BOTTOM LINE

The one time when it does NOT make sense to eat organic is when organic is not available!  Eating fruits and vegetables, no matter how they are grown, is important for reducing cancer risk.  It makes sense to avoid pesticides where we can, but if you have trouble getting organic or can't afford organic foods, you are STILL better off eating conventional fruits and vegetables, especially if you wash them well.

OTHER IMPORTANT DEFINITIONS

1.     100% organic:  by law, no synthetic ingredients are allowed.

2.     Organic:   at least 95% of ingredients are organically produced.

3.     Made with Organic Ingredients:  at least 70% of ingredients are organic; the other 30% are from a list approved by the USDA.

4.     Free-range or free-roaming:   animals had an undetermined amount of daily outdoor access. This label does not provide much information about the product.

Natural or All Natural:  does not mean organic. No standard definition exists and manufacturer's claims of natural  are not regulate

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