Organic food: Is it worth the extra cost?

October 23, 2024

Exploring the Organic Debate: Nutrition, Cost, and Environmental Impact

Are there health benefits to justify the higher price?

Fall is here, and organic supermarkets are stocked with the best late-season produce — think apples, leafy greens, and winter squash — often with costlier organic food options. Some examples of foods in this category include fruits, vegetables, grains, dairy, and meat grown and processed according to USDA organic certification standards.

If organic food isn’t in your budget this autumn, don’t stress. Experts say you’ll likely get similar nutritional benefits from conventional or non-organic foods. They emphasize that following a healthy diet rich in fruits and vegetables is more crucial than choosing organic vs non-organic.

Why does organic food cost more?

The USDA has strict rules for organic food makers. For example, certified organic food produce must be grown without most artificial pesticide residues and herbicides. Organic meat, poultry, dairy, and eggs must come from animals with year-round outdoor access, raised without growth hormones or antibiotics. Such food products also can’t use genetic modification per organic agriculture regulations.

According to Sean Svette, a dietitian and nutrition program director at the University of Colorado, Colorado Springs, one reason for the higher cost of such food is the extra labor needed to produce it without synthetic pesticide residues or herbicides. Organic farming practices prioritize environmental sustainability, animal welfare, and soil quality.

For instance, an organic farming practices farmer who doesn’t use a strong weed-killer might need to hire more workers to remove weeds manually. Organic food processing also has stricter requirements compared to conventional foods.

Does the higher price mean more nutritional content?

There’s no difference between organic and inorganic food for macronutrients like protein, carbs, and fat, says Lizzy Davis, an assistant nutrition sciences professor at the University of Alabama at Birmingham. So, is organic food healthier in terms of nutrients?

Some studies suggest small nutrient differences in organic food, such as vitamins, minerals, certain antioxidants, and omega-3 fatty acids. One study found that organic marionberries and corn might have higher antioxidant capacity levels than their conventional counterparts.

But these findings aren’t consistent, Davis notes. She adds that researchers haven’t proven that these micronutrient differences are significant enough to impact health. The pros and cons of organic food regarding nutrition are still being debated.

“These are one-off organic food safety studies that haven’t been replicated on a large scale,” says Dr. Irene Mathieu, an associate pediatrics professor at the University of Virginia School of Medicine. More extensive analyses comparing organic and conventional foods haven’t been conclusive on why organic is nutritionally better.

Can an organic diet lower your disease risk?

Organic food safety studies on the long-term health benefits of an organic diet have been mixed. A 2018 study of about 70,000 French adults found that those who ate organic food most often had 25 percent fewer cancer diagnoses, including non-Hodgkin lymphoma, than those who never ate organic food. However, a few years earlier, a study of about 623,000 middle-aged British women found no difference in cancer rates between organic and conventional food eaters.

One possible reason for these conflicting results is that regular organic food consumers often have healthier overall diets, habits, and higher incomes compared to those who eat conventional foods, Dr. Mathieu explained. It is, therefore, difficult to relate it solely to organic food. Some studies found a relationship between organic food and a lower risk of diabetes, heart disease, and obesity. However, these studies are based on the participants who have been consuming their food over a long period of time. This makes it difficult to determine the impact of the food. There is no conclusive evidence on the relationship between consuming organic food and reduced risk of chronic diseases.

Is the organic food price premium justified?

Surveys frequently cite pesticide exposure as a primary concern with conventional food. (However, Mr. Svette noted that organic food isn’t entirely pesticide-free. Organic farming practices can still use non-synthetic pesticide residues and herbicides.)

Experts stated that there’s no concrete evidence that synthetic pesticide exposure levels in conventional foods harm consumers. This doesn’t necessarily mean these pesticide residues are safe, though. More research is needed on urinary pesticide levels and health impacts.

Research indicates that farm workers regularly exposed to high pesticide exposure levels may face increased risks of certain conditions, such as Parkinson’s disease and possibly some cancers like non-Hodgkin lymphoma. Organic food supporters argue this is one of the dangers of non-organic food production.

According to organic food safety studies, some consumers prefer organic food to avoid genetically modified organisms (GMOs), but there’s limited evidence suggesting GMOs pose a risk to human health. Other potential disadvantages of organic food include lower crop yields and a higher risk of contamination with toxic metals like cadmium due to differences in soil quality.

What’s the key takeaway on organic vs non-organic?

Mr. Svette acknowledged that people might want to reduce their pesticide exposure, not just for personal health but also for the well-being of farm workers. An organic diet intervention could potentially lower urinary pesticide levels.

If buying all organic food isn’t feasible, Mr. Svette suggested prioritizing organic food versions of the foods you consume most frequently. Look for the USDA organic labeling. The Environmental Protection Agency recommends washing and scrubbing fresh produce under running water to reduce (but not eliminate) trace chemical residues on surfaces. Dr. Davis added that removing outer layers of leafy greens, like the outer leaves of a lettuce head, can also help.

Dr. Davis noted that pesticide residues can sometimes accumulate in the skin or fat of organic meat and poultry, so trimming these parts may be beneficial. Choosing organic dairy and meat can also reduce exposure to antibiotics used in conventional animal agriculture.

Ultimately, experts emphasize that the most important factor for your health is prioritizing nutritious foods, including fruits, vegetables, whole grains, and unprocessed foods, regardless of whether they’re organic or conventional. More research is still needed on an organic diet’s long-term health benefits and risks.

“A diverse diet rich in fruits, vegetables, and whole grains are strongly supported by evidence as beneficial for health,” Dr. Mathieu concluded. “Organic produce may provide additional benefits, but the evidence is limited. Reducing pesticide exposure and supporting sustainable agriculture are other reasons people may choose organic foods.”

Source:

Caroline Hopkins Legaspi (22 October 22, 2024). Are Organic Foods Really More Nutritious? The New York Times. https://www.nytimes.com/2024/10/22/well/eat/is-organic-food-healthier.html. Accessed October 23, 2024