Have you ever been in the produce aisle, gazed at the prices and wondered ‘what’s so special about ‘organic’ anyway?’ Here we will end the confusion and discuss what each organic label means. We will also discuss how to source your produce well so you can provide you and your family with quality nutrition!
Before we begin, while I do believe the food we eat is important & can be like medicine, I’m no doctor. Please note my disclaimer here.
What does organic mean and how does it differ from conventional?
When something is classified as organic, it has certain qualities regarding the way it’s processed and grown to make the cut.
According to the USDA, “produce can be organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest.” This includes things such as pesticides, synthetic fertilizers and any synthetic substances of the like. Artificial flavors and preservatives also cannot be present to classify a food as organic. In short, organic is the most natural way you can grow something. Nothing unnatural added to it at any point in the foods existence.
Also, organic food is non GMO, or non ‘genetically modified organism.’ Genetic engineering is forbidden in organic products. However, if a product has a ‘non GMO’ label it doesn’t necessarily mean it’s organic. Non-GMO foods can still have things such as artificial flavors or preservatives, toxins and synthetic growth additives.
Conventional food does not have the same regulations as organic. This doesn’t, however, mean that all conventional food has a bunch of pesticides and synthetic fertilizers (we’ll discuss this in a later paragraph). First, let’s talk about these things that organic food and farming won’t allow & why.
Are pesticides, GMOs, or synthetic substances really harmful?
There are many arguments that buying conventional food is totally harmless. There are also arguments that argue that organic is the only way to go. Let’s dissect the effects pesticides, GMOs and the like have on us humans.
While the purpose of pesticides is often to keep pests & weeds away, they pose some risks to humans as well. And not only that, they also pose risks to the ecosystem!
They are unfortunately everywhere; in foods AND in the environment because they are so commonly used. It is similar to the use of toxic ingredients in lotions, cleaning products, foods and so on. Sure, they expand the life of a product or make it a certain texture, color or taste. But that doesn’t mean it’s good for you! (click here to read more about toxins in the home).
There are several types of commonly used chemical pesticides in farming. All of them have studies with a similar outcome: some type of harm to the human body’s systems. For example, organophosphorus pesticides are linked to cardiovascular disease, nervous, lymph & reproductive system issues and even dementia. And that’s only one! There are several that pose similar possible risks.
Check out this study that discusses the effects of pesticides on both humans and the environment. There is a plethora of references, too, if you want to research further. They conclude that there is an “urgent need for a more sustainable and ecological approach.”
Further, GMO’s are a little different. There is actually an argument that some GMO foods require less pesticide use because they are genetically modified in a way that keeps away weeds, bugs, diseases, etc. But are they healthy for human consumption?
Here is an excerpt from this study on the health risks of GMO foods.. “The results of most studies with GM foods indicate that they may cause some common toxic effects such as hepatic, pancreatic, renal, or reproductive effects and may alter the hematological, biochemical, and immunologic parameters.” Please note, it does state that there are years of research needed to confirm any guaranteed harm or foul. It is good to keep these articles in mind, though.
While there is clearly an argument that there is a risk to using pesticides, GMOs and the like… there’s more than just that. When these things are used over and over again in farming, there is a lack of nutrients in the soil. This means there is also a lack of nutrients the food. This is a sad cycle that is depleting naturally nutrient-dense foods of, well, nutrients! This is another reason to buy organic and/or grow your own food- the quality of the soil matters tremendously. Adding toxins to soil not only is harmful to our health & environment but also takes away the good things a soil and food is supposed to produce.
Now that we’ve established what organic food is & why it’s important… let’s talk about all the labels.
The Organic Label(s) & Claims
Let’s breakdown the many areas you’ll see the word ‘organic’ and what exactly they mean.
- THE USDA ORGANIC LABEL / CERTIFIED ORGANIC
The USDA organic label is only found on food with certain standards when it comes to production and labeling.
As mentioned earlier, this label can assure that the food had no prohibited substances applied for 3 years before harvesting it. No pesticides, synthetic fertilizers or substances of any kinds, artificial flavors and preservatives, GMO’s. None of it! We like this organic label. It’s a good one to look for on foods labeled as organic to assure they are high quality.
2. 100% ORGANIC
Another organic label you may be familiar with is the 100% organic label, which comes in many forms.
This label (any label like it that says 100% organic) simply means that the ingredients found in the product are all organic. Every ingredient is organic.
You may see similar labels that are labeled a certain % organic, and the same rule applies. That percentage of ingredients are organic.
3. ORGANIC
So what does it mean if something is just labeled “organic” and not the other two mentioned above? If you see the word ‘organic’ on something, it doesn’t mean it’s 100% organic or certified organic like we discussed.
An organic label that does not have a % or a certified sticker is likely to have around 95% of organic ingredients. So when something is labeled organic, it’s mostly organic.
There is also a chance you’ll see ‘made with organic ingredients’ which means exactly what it says. It doesn’t mean all the ingredients are organic, though. Just the ones on the ingredient list that have ‘organic’ in the front! This is referring to more processed foods, not one-ingredient whole foods in the produce, meat or egg section.
Buying produce
So now that we have an idea of what organic means, let’s talk about buying produce. Since we want to avoid pesticides and synthetic fertilizers, should we be getting all produce as organic? Ugh, sounds expensive!
Not to worry! There is actually a list of fruits & veggies that are generally safe when bought conventional, alongside a list of produce that’s better to buy organic. Introducing the dirty 12 and the clean 15…
The Dirty Dozen & The Clean Fifteen
The dirty dozen & the clean fifteen are a list that comes from Environmental Working Group AKA EWG.
Basically, the dirty dozen often have more pesticides and are less safe to purchase conventional or unorganic. The clean fifteen have little to no pesticides and are more safe to buy conventional or unorganic. Here they are.
THE DIRTY DOZEN
- STRAWBERRIES
- SPINACH
- KALE
- NECTARINES
- APPLES
- GRAPES
- PEACHES
- CHERRIES
- PEARS
- TOMATOES
- CELERY
- POTATOES
THE CLEAN FIFTEEN
- AVOCADO
- SWEET CORN
- PINEAPPLE
- ONION
- FROZEN PEAS
- PAPAYA
- EGGPLANT
- ASPARAGUS
- KIWI
- CABBAGE
- CAULIFLOWER
- BROCCOLI
- MUSHROOM
- CANTALOUPE
- MELONS
This is a good basic list to follow or keep in mind when shopping. For some, it’s unlikely and a bit expensive to buy everything organic. If you have a regular grocery list, see if any of the dirty dozen come on there and simply switch those to organic as a start!
It’s also not always about the organic label. There are other ways to source quality food. Regardless of where you are or what you’re buying, you can apply the following principles to your grocery trips and reap the benefits of quality nutrition.
Shop local.
Shopping local can make a massive difference in the quality of your produce.
When you shop local, your few dinner ingredients aren’t taking cross country truck trips & worldwide flights. It is likely fresher, therefore it has more nutrients!
This is also not only good for you, but also good for the seller. Whether it’s a small local grocery store or the farmer’s market down the street, shopping small makes a big difference in the seller’s life.
Shop seasonal.
When you shop seasonal, you are also more likely to buy fruits and vegetables from a close by area.
Another benefit to shopping seasonal is getting the nutrients you probably need during that season. You are consuming the foods at a time nature originally intended! This, in my opinion, is a very underrated tip for optimal health.
Aside from these two things, shopping seasonal also encourages less food waste. Instead of buying the same foods all year round, you’re buying what the markets have an abundance of at that time.
Quality > quantity.
Lastly, the adage of quality over quantity applies to many things, including food.
If you go to your local grocer and find a sale on a 5lb bag of apples, great! But if they have no flavor, are sprayed with a bunch of toxins, and lacking nutrients… is it really great?
This happened to me this year. It was peach season, and I love peaches. They’re one of my favorites. I picked out a big bag because they were on sale and I figured since I was at a local place they’ve got to be good. They weren’t, however, sourced locally or organic (remember- these ones are in the dirty dozen!)
The peaches literally had no flavor. I ended up tossing them because even adding a little sugar didn’t do much at all. This is a prime example of a farmer who wanted to grow MORE peaches rather than GOOD peaches!
Of course you may not always be able to gauge the quality of a food by looking at it in the store. There are a couple things you can do, though.
Opt for organic when you can (especially for the dirty dozen foods), ask where your food is coming from, and get to know your local farmers, grocery workers & market owners. When you’re acquainted with certain foods & markets, you can definitely over time have an idea of how to buy quality, nutrient-dense and flavorful foods.
There is one last thing I want to leave you with. Remember- it’s a marathon, not a sprint. Changing from conventional to organic is just like replacing toxic household items with non-toxic. It takes time to learn ingredients and be able to spot what is good and bad. Take your time with it and make changes where you can. If your intention is to better the health of yourself or your family, then don’t worry. You’re absolutely doing the right thing!
Thank you so much for checking out my post! I hope I was able to help clear up some confusion when it comes to labels & provide you advice on sourcing quality produce. Much love, and see ya next blog!