Organic Foods vs. Non-organic foods

Organic food versus non-organic foods

Are they worth the extra buck? Organic groceries cost consumers upwards of 30 to 60 percent more compared to their non-organic counterparts. That’s a large difference in money spent at checkout. For this reason, organic groceries really aren’t an option for a lot of people. So, the question might really be, how can we buy organic foods or foods that are non-organic while remaining healthy and not over-spend? But still, are organic foods better or not? Let’s get into it!

In 2021, there were 52 billion dollars’ worth of organic food sales through retail in the United States, according to the US Department of Agriculture. During the same year, the global organic food market was valued at $146.46 billion USD. By 2022, the global organic food market increased to $157.48 billion USD, and is projected to grow to $366.66 billion USD, by 2039 (Fortune Business Insights, 2022). This projection is concluded from the steady increase of organic food sales over that past several years due to growing consumer interest in improving their health, and the environment.

Below is a graph, which can also be found by pressing the USDA reference link at the bottom of this page

When I first started working on better nutrition for myself years ago, before I graduated college with my degree in nutrition science, is when I also started to lean more into organic foods. The word organic on a food label has always been like a security blanket for me. As I learned more about nutrition in the world today, both bad and good, I was beginning to learn that so many of the foods on grocery store shelves are highly processed. They contain large amounts of synthetic/chemical additives and preservatives that our bodies don’t digest well and have been linked to many adverse health effects. It became so overwhelming because I really didn’t have time to research and learn about each ingredient, that I was unsure of or could even pronounce for that matter. Over these past several years I have learned tons of information (through reading articles, studies, writing about nutrition-based topics – as well receiving insights on social media), regarding certain ingredients and still have to do my research, to understand the possible effects of additives in our food. It’s also important to note that not all information is credible, and I would and still need to “fact-check” information. It’s a rabbit hole of non-stop research and information, before you can conclude whether or not something is truly healthy for you. So, the label organic has helped relieve some of the overwhelm and stress that I have felt when it came time for grocery shopping. Honestly, I just didn’t have time to research everything, and there was a feeling of assurance when it came to the organic label – because of the healthier standards that are set for those food items. I felt at that time that if the food item was organic, then it was healthy; not necessarily from a nutritious standpoint, but more from the process of producing and packaging the food. While this is true there are still relevant considerations to be had regarding organic food products, and whether they are worth the extra money.

Organic does not mean that the food is automatically healthy – as you still have to consider saturated fats and protein and refined carbohydrates, as well as its’ overall nutritional value – but rather it is an assurance of the process that the food has undergone compared to its non-organic counterparts. Organic food products are guaranteed to correspond with specific guidelines and standards set by the NOP/USDA (National Organic Program, overseen by the USDA). These guidelines address, but are not limited to the following for organic food production:

• No genetically modified material – including livestock feed cannot contain any GMO
• Weed and pest control – No synthetic pesticides or herbicides, unless permitted and must not contribute to contamination of crops, soil, or water.
• No chemical additives (e.g., artificial flavors and colors, flavor enhancers such as MSG,etc.)
• No Antibiotics unless absolutely necessary (for cattle and pigs), with the exclusion of poultry
• No hormones unless permitted (e.g., cattle may receive hormones if necessary)
• Animal raising practices
• Soil quality

Although there is that reassurance of a healthier and safer production and preparation method for organic foods, it doesn’t mean that foods that are non-organic are always unhealthy in comparison, either. It just requires consumers to learn whether or not those non-organic food items are being processed following similar guidelines, that certified organic retailers are required to follow. For example, is the store-brand chicken that costs less for more going to be as healthy and nutritious for you as the organic chicken that costs more for less? Or are those carrots and strawberries that are organic, but cost an extra couple dollars going to be better quality compared to the conventional food items? I would answer yes with some grey area, for a few different reasons. Most studies have shown findings of higher nutritional value, meaning higher levels of vitamins, minerals, antioxidants, and fiber in organic food compared to conventional (De Zoysa & Waisundara, 2022). But as I mentioned not all non-organic certified food products are less nutritious compared to organically grown food, as some studies have revealed no difference between the two (De Zoysa & Waisundara, 2022). However, this is a driving force in the sale of organic produce items as well as animal by-products, including milk and eggs (Global Market Insights, 2022). Other reasons for purchasing organic, involve the limited to no use of chemical additives, harmful pest- and herbicides, ethical animal raising practices, and the environmental friendliness (Ashaolu & Ashaolu, 2020).

Often conventionally processed foods, from cheerios and bottled ketchup to veggies, fruits, and protein sources (animal product and by-product), often contain chemical additives, preservatives, synthetic pesticides, herbicides, etc. Although GMOs are not inherently harmful themselves, the impact that they have on the environment and how mother nature takes its course, have shown to affect livestock and produce items’ nutritional content. Synthetic additives, including flavor enhancers, preservatives, pesticides, herbicides, etc. are beginning to present as possible causes for autoimmune responses and digestive sensitivity in the body. Ultimately leading to nutritional deficiencies and chronic health conditions. These long-term issues occur through consistent consumption of conventionally processed foods. If interested check out the video clip I have attached below, which discusses this information in more detail.

In many cases organic foods may be less stripped of their nutritional qualities compared to conventional foods, but when you are comparing carrots to carrots, spinach to spinach, poultry to poultry, livestock to livestock – eating these food items organic or not over fast, highly processed, and preserved foods, you’ll win every time. And what I mean by that, is if you are watching your grocery budget and need to spend less but want to eat healthier, then don’t be afraid to purchase store-brand chicken or non-organic spinach, and other produce items, etc. because you are unsure if they are harmful or healthy. These are still whole foods that offer more nutritional value than a fast burger, deli fried chicken, or boxed hamburger helper. However, this is where I would highly suggest absolutely washing/soaking produce for longer than 60 seconds, up to 3 minutes (this cleans off bacteria accumulated through package and distribution- as well as reduces herbicide and pesticide residues – which you should be doing with organic produce as well) and include variety in your diet throughout your day, week, and so forth. Don’t eat conventionally processed chicken breast or eggs, milk etc. every time, try to change it up and include some different protein sources in your diet that you like and feel comfortable with digestively. I will however advise that, if possible, shelf items such as bottles sauces (ketchup, ranch, mayo, dressings, etc.), canned, jarred, boxed items, and cooking oils be bought organic. If that is not doable, then I strongly advise limiting your consumption of those food items and checking ingredient labels for harmful additives. If you have any questions about certain ingredients, you can always reach out and ask me. I am here for you!

Don’t hesitate to check out the references below that I used for writing this post. There is a ton of great information out there, you just have to locate the right sources!

References:

Ashaolu, T. J., & Ashaolu, J. O. (2020). Perspectives on the trends, challenges, and benefits of Green, smart and organic (GSO) foods. International Journal of Gastronomy and Foods 22, 1–7. https://doi.org/10.1016/j.ijgfs.2020.100273

De Zoysa, H. K. S., & Waisundara, V. Y. (2022). Ensuring Global Food Safety – Chapter 10 – Benefits and Risks of Organic Food, 197–212. https://doi.org/10.1016/b978-0-12-816011-4.00008-2

Global Market Insight. (2022). Organic Foods Market growth, size, share, forecast, 2023-2030. (2022, December). https://www.fortunebusinessinsights.com/industry-reports/organic-foods-market-101470

Overview. USDA ERS – Organic Agriculture. (2023). https://www.ers.usda.gov/topics/natural-resources-environment/organic-agriculture/