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Organic foods: Are they safer? More nutritious?

Learn the difference between organic foods and their traditionally grown counterparts. Decide which is best for you, considering nutrition, quality, taste, cost and other factors.

By Mayo Clinic staff

You're in a bit of a dilemma standing in front of the produce section of your local supermarket. In one hand, you're holding a conventionally grown Granny Smith apple. In your other hand, you have one that's labeled organically grown. Both apples are firm, shiny and green. Both provide vitamins and fiber, and both are free of fat, sodium and cholesterol.

The conventionally grown apple costs less and is a proven family favorite. But the organic apple has a label that says "USDA Organic." Does that mean it's better? Safer? More nutritious? Several differences between organic and nonorganic foods exist. Become a better informed consumer for your next trip to the supermarket.

Conventional vs. organic farming

The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don't use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weedkillers, organic farmers may conduct sophisticated crop rotations and spread mulch or manure to keep weeds at bay.

Here are other differences between conventional farming and organic farming:

Conventional farmersOrganic farmers
Apply chemical fertilizers to promote plant growth. Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease. Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use chemical herbicides to manage weeds. Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth. Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

Organic or not? Check the label

The U.S. Department of Agriculture (USDA) has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed. Any farmer or food manufacturer who labels and sells a product as organic must be USDA certified as meeting these standards. Only producers who sell less than $5,000 a year in organic foods are exempt from this certification; however, they must follow the same government standards to label their foods as organic.

If a food bears a USDA Organic label, it means it's produced and processed according to the USDA standards and that at least 95 percent of the food's ingredients are organically produced. The seal is voluntary, but many organic producers use it.

Illustration of the USDA organic seal
Products certified 95 percent or more organic display this USDA seal.

Products that are completely organic — such as fruits, vegetables, eggs or other single-ingredient foods — are labeled 100 percent organic and can carry a small USDA seal. Foods that have more than one ingredient, such as breakfast cereal, can use the USDA organic seal or the following wording on their package labels, depending on the number of organic ingredients:

  • 100 percent organic. Products that are completely organic or made of all organic ingredients.
  • Organic. Products that are at least 95 percent organic.
  • Made with organic ingredients. These are products that contain at least 70 percent organic ingredients. The organic seal can't be used on these packages.

Foods containing less than 70 percent organic ingredients can't use the organic seal or the word "organic" on their product label. They can include the organic items in their ingredient list, however.

You may see other terms on food labels, such as "all-natural," "free-range" or "hormone-free." These descriptions may be important to you, but don't confuse them with the term "organic." Only those foods that are grown and processed according to USDA organic standards can be labeled organic.

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References
  1. Organic production and handling standards. United States Department of Agriculture, National Organic Program. http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELDEV3004445&acct=nopgeninfo. Accessed Oct. 8, 2008.
  2. Organic labeling and marketing information. United States Department of Agriculture, National Organic Program. http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELDEV3004446&acct=nopgeninfo. Accessed Oct. 8, 2008.
  3. Healthy, sensible food practices. U.S. Environmental Protection Agency. http://www.epa.gov/pesticides/food/tips.htm. Accessed Oct. 8, 2008.
  4. Background. United States Department of Agriculture, National Organic Program. http://www.ams.usda.gov/AMSv1.0/getfile?dDocName=STELDEV3004446&acct=nopgeninfo. Accessed Oct. 9, 2008.
  5. Duyff RL. American Dietetic Association: Complete Food and Nutrition Guide. 3rd ed. Hoboken, N.J.: John Wiley & Sons; 2006.
  6. Magkos F, et al. Organic food: Nutritious food or food for thought? A review of the evidence. International Journal of Food Sciences and Nutrition. 2003;54:357.
  7. Edlich RF, et al. Revolutionary advances in organic foods. Internal and Emergency Medicine. 2007;2:182.
  8. Pesticides. U.S. Environmental Protection Agency. http://www.epa.gov/pesticides/. Accessed Oct. 16, 2008.

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Dec. 20, 2008

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