Organic costs more. According to Consumer Reports, organic produce costs on average 30% more than conventionally grown produce. However, about 8 out 10 households in America buy at least some organic products each year (source). With most American families living on a budget, a Diligent Mama has to ask…Is that extra 30% price tag worth it to give my family organic foods?
You may have heard the saying, “You can either pay the FARMER now or pay the PHARMACY later.” This thought suggests that investing in higher quality food may prevent health issues later. But is that true? How do we know?
Let’s dive in and take a good look at organic foods versus conventional foods. Specifically, we are going to look at what the organic label GETS you and what it helps you AVOID and what this means for your health.
And for the purposes of this conversation, I’m going to assume that we agree that it is ALWAYS healthier to eat fruits and vegetables than processed foods like chips and cookies (even organic processed foods).
I’m also only looking at this question from the viewpoint of the consumer. However, it is worth your time to take a separate dive into how farm workers are impacted by synthetic fertilizers, chemical residue, and other conventional safety standards.
(This is not medical advice. Consider this a conversation between 2 friends where I show you interesting research that I have found!)
What Are We Avoiding When We Buy Organic Fruit and Vegetables?
In order for a farmer to be allowed to put the organic label on his produce, he must show that he has avoided several substances in his farming. In general, old-fashioned methods of crop management must be employed rather than using newer, synthetic, chemical-based approaches. For example, crop rotation, cover crop, and the use of animal and plant waste are preferred.
When pests, weeds, or crop disease are present, they are to be handled with physical, mechanical, or biologic controls. When these methods aren’t enough and synthetics must be used, organic farmers are limited to nonorganic substances found on “The National List”, which you can find here.
As you can see, this old-fashioned method is more time-consuming, accounting for the higher price of organic crops. So what do these limitations help consumers avoid? Let’s take a look at 8 things you WON’T find in organic agriculture thanks to these organic standards.
1. No Prohibited Chemicals Used on Land for 3 Years Prior– Remember “The National List” that I mentioned above? Organic farmers must prove that they have not used any synthetics that aren’t found on the approved list for 3 years.
In 2010, the USDA released a pilot study on pesticide residue found on organic produce. Their report shows that nearly 58% of organic crops tested had NO pesticide residue. Of the 42% of crops that DID test positive for pesticide residue, 92% were below the EPA standard for organic labeling.
This finding suggests that while pesticide contamination may still occur due to pesticides drifting in air or water or cross-contamination with non-organic produce in the grocery store, there is still a BIG difference in organic and non-organic produce pesticide levels, thanks to this 3 year rule.
2. No Unapproved Synthetics for Pest – Pests are always an issue with farming. Conventional farms simply use synthetic pesticides to address them. But is that the best way? According to the EPA, pesticides can pose some risks of nervous and endocrine system issues. They also point out that hormone disturbances and carcinogenic concerns (cancer-causing) are present (source).
Instead, organic farms use methods that are more conducive to human health. They focus on physical, mechanical, and biological approaches to pests (source). And if the pest issues remain a concern, they can use only non-organic substances on The National List to help.
3. No Unapproved Synthetics for Weeds– Another significant difference between organic farmer workers and conventional ones is in how they approach the handling of weeds. They must use physical, mechanical, and biological means first. If other means are necessary, they can only use products on The National List to maintain the USDA organic seal (source).
4. No Synthetics for Diseases– In the same way organic farmers agree to address pests and weeds with more natural means than their conventional counterparts, they must also address diseases among their crops as naturally as possible. If their initial natural efforts aren’t enough, only approved non-organic substances can be used (source).
5. Seeds Must Be Organic– All seed must be organic. Plain and simple.
6. Seeds Must Be Non-GMO– Genetically Modified Seed (GMO) is prohibited in organic farming. Want to know if your sweet potatoes or sweet corn are GMO? If they are certified organic, you can be sure that they are NOT GMO (source).
7. Ionizing Radiation is Not Allowed– Ionizing radiation seeks to use radiation on seeds and plants to make them more hearty. However, this study from Science Direct points out that this form of radiation “affects plants on molecular, biochemical, cellular, physiological, populational, and transgenerational levels”. For those of us who want to eat food in its most natural form, the way God created it, we may want to avoid these molecular and biological changes to our food. The organic seal is an assurance that there has been no ionizing radiation applied.
8. No Sewage Sludge Used– Sewage Sludge is prohibited as a fertilizer in organic food production. Wait…sewage? For real? Yes. Let’s pause here for a second. The Environmental Protection Agency (EPA) explains on their website that it is an acceptable practice to use sewage sludge for land application (source). They go on to explain that this sewage sludge can be sprayed, spread, or incorporated into soil. Don’t want that on your produce? Buying organic means you don’t have to worry about that!
What Are We Gaining When We Buy Organic?
1. Lower Levels of Pesticide Exposure– One benefit that research has found is less pesticide exposure. This study conducted by Stanford Medical School and published in The Annals of Internal Medicine measured the pesticide output found in urine samples from children. They found that children eating an organic diet had about 30% less pesticides in their urine. And another study found that the pesticide exposure in conventional farming was about 4-5 times more than organic.
While some may argue that even conventional produce must meet requirements for safe levels of pesticide residue, as a mom, I must filter this information through the lens of common sense. What is truly a safe limit? What about cumulative exposure over a lifetime?
Common sense tells me that eating pesticides isn’t a good idea, and certainly won’t lead to better health. So, limiting them where I can while accepting that I can’t eliminate them completely seems to make the most sense.
2. Higher Antioxidant Levels and Lower Cadmium Levels– This study found that organic food offered about 20-40% higher antioxidant levels than non-organic. And Cadmium levels (a toxic heavy metal) were reduced by about 50% in organic food.
Do These Differences in Organic and Non-Organic Foods Result in Better Health Outcomes?
While most research evaluates things like pesticide residue associated with organic food, a few studies have looked at its health benefits. More studies are certainly needed, but let’s look at what has already been found.
1. Less Cancer (Non-Hodgkin Lymphoma)– According the the Mayo Clinic, people who consume more organic food have a lower occurrence of some cancers, like Non-Hodgkin Lymphoma.
2. Improved Metabolic Function and BMI– The same study reports improvements in metabolic function and Body Mass Index (BMI).
3. Less Pregnancy Complication and Issues with Fetal Development– The Mayo Clinic also reports that pregnant women consuming organic foods may have less pregnancy complications and less issues with fetal development. This study specifically mentions an improvement in pre-eclampsia.
4. Less Trouble with Infertility- This study found that increased organic intake was associated with less infertility. Further, this study mentions improved male sperm quality associated with organic foods.
5. Less Trouble with Allergies and Ear Infections– This study reported positive outcomes related to organic intake when it comes to allergies and otitis media (ear infections).
How to Make Organic More Affordable
If you’re like me, you can’t deny the benefits of buying organic groceries whenever possible. But we know organic versions can come at a higher cost. So how do we make it all work?
The Environmental Working Group (EPA) has a list called the Dirty Dozen. After testing, they identify the 12 fruits and vegetables that contained the highest amount of pesticides. For example, leafy greens and berries almost always make the yearly list. So, it is recommended to prioritize buying these 12 items organic. Remember, frozen organic versions may also be a great option that provides optimal nutritional value.
On the other hand, the EPA offers a yearly Clean 15 list. These 15 items contained lower levels of pesticide residue. Many shoppers feel comfortable buying the non-organic versions of these 15.
I’ve got a free printable in my Freebies Library that can help you remember the Clean 15 and Dirty Dozen when you are grocery shopping. Grab it while you’re here!
I’ve also written about other grocery budget tips that help you pinch pennies where you can. It’s all about doing the best we can, with what we have, where we are at. That’s Diligent!
