We pay more, typically, for organic vs. non-organic foods. What do we get for the added cost?

© Joseph Golby | Dreamstime.com

In examining the question of organic vs. non-organic foods, let’s start with the key word here: “organic.” Technically speaking, organic means that something comes from living (or formerly living) matter. That includes you and me, the birds and the bees, your morning cup of coffee or tea, and anything that grows on trees, shrubs, and vines.

Organic food products are different because they are grown and processed with organic farming methods, which exclude certain practices that are normal in the mass production of non-organic foods.

Proponents of organic farming point to benefits for the environment, like less water pollution and better soil quality. Organic meats come from livestock raised under more humane conditions. Organic produce and meat also may have higher levels of certain nutrients and fewer pesticide residues.

Qualifications for Organic Produce and Grains

Organic plant farming practices include:

• No use of synthetic fertilizers, which may contain chemicals manufactured from fossil fuels. Instead, organic farmers rely on mulching, composting, and animal manure to enrich the soil.
• No fertilizers derived from sewage sludge, which is the residue left over after human waste is processed.
• No synthetic herbicides. Weeds are controlled with crop rotation, mulching, tilling, and hand weeding.
• Avoid use of synthetic pesticides. Instead, organic farmers use organic approaches like insects that eat pests, traps, and naturally-produced pesticides. But there is a loophole: organic farmers may use certain chemical pesticides in small amounts, following regulations for USDA-certified organic foods.
• No genetically engineered crops, more commonly known as genetically modified organisms, or GMOs. Some GMO crops are designed to produce natural pesticides or to be resistant to synthetic weed killers so farmers can apply more of them and increase crop yields.
• No irradiation to kill diseases or pests, or to extend shelf life. Irradiation means exposing the food, dairy, or meat to ionizing radiation.

Qualifications for Organic Meat

USDA-certified organic livestock production follows its own set of rules. This includes:

• No use of growth hormones or antibiotics in cows, chicken, pigs, or other animals.
• Animals are not fed with animal by-products, like fat, flesh, and blood from animals. The animals only eat organic feed or graze on natural grasses.
• Animals raised for meat, eggs, and milk are provided access to outdoor space for fresh air, exercise, shade, shelter, and clean drinking water.
• The livestock are raised on certified organic land meeting all organic crop production standards.

How to Shop for Organic Food

Any food producer can claim its products are organic, but how do you know it’s the real stuff? Here are a few suggestions on how to be a savvy shopper.

1. Don’t confuse “natural” and “organic.”

Though the word “natural” on a food label may mean that the product does not contain artificial flavorings, preservatives, or other additives, this does not mean the product fits all of the qualifications of “organic.”

2. If you buy at farmer’s markets, talk to the producer about their farming practices.

Many producers enjoy and welcome this sort of interaction with customers. Some questions you can ask about the produce or meat include:

• What types of pesticides do you use when farming?
• What type of environment is your livestock living in?
• Are your chickens caged or free-range?

3. Look for USDA organic-certified labels.

The USDA allows foods to be labeled organic if they pass with the agency’s certification process. The agency allows four types of organic food labels. Here are the basics of what the labels mean:

• • 100 Percent Organic: All ingredients and processing are organic. No GMOs. Complies with the national list of ingredients and processing allowed in certified-organic foods.
  • Organic: 95 percent of ingredients are certified organic. No GMOs. Complies with the national list of ingredients allowed in certified-organic foods.
  • Made with Organic: Organic seal not allowed. At least 70% of ingredients are certified organic. No GMOs. Complies with a list of ingredients allowed in certified-organic foods.
  • Organic Ingredients: Organic seal not allowed. No specific percentage of ingredients is required to be organic. They may contain GMOs. Not required to comply with the national list of ingredients allowed or not allowed in organic foods. Does not have to undergo USDA certification process.

Organic vs. Non-Organic: Choose “Cleaner” Produce

The Environmental Working Group (EWG), a nonprofit organization, publishes an annual report, the Shoppers Guide to Pesticides in Produce. The report is based on USDA pesticide residue testing.

According to the EWG, the following 15 fruits and vegetables have the least residues relative to other options: avocados, sweet corn, pineapple, onions, papaya, frozen sweet peas, eggplant, asparagus, broccoli, cabbage, kiwi, cauliflower, mushrooms, honeydew melon, and cantaloupe.

The following 12 fruits and vegetables have comparatively higher amounts of pesticide residues: strawberries, spinach, kale (collard, mustard greens), nectarines, apples, grapes, cherries, peaches, pears, bell and hot peppers, celery, and tomatoes.