Organic vs Not Organic: Know which to choose
If you’re like most health-conscious people, you probably look for the ‘organic’ label to judge which foods are better. However, organic can often mean more expensive. In the end, does choosing organic really matter? And does everything have to be organic?
What does organic mean?
According to the USDA, USDA-certified organic foods are grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives. Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible.
When it comes to processed, multi-ingredient foods, the USDA organic standard prohibits organically processed foods from containing artificial preservatives, colors, or flavors and requires that their ingredients are organic, with some minor exceptions.
Foods can be organic with or without the USDA label. This standard requires thirty-party verification, which can be costly for smaller farmers. If you’re shopping from a local farmer, be sure to ask before you buy:
What growing practices do you use?
What sprays, pesticides or herbicides do you use?
What type of soil do you use?
What type of seed do you use?
Good farmers are proud of their products and love answering questions from friendly customers. If you’re not getting the answers you’re looking for, or if a farmer is reluctant to share, keep shopping until you find a farmer you trust.
When shopping in-store, look out for the USDA label to ensure you’re getting produce grown without the use of synthetic pesticides, sewage sludge, synthetic fertilizers, genetically modified organisms, bioengineering, or ionizing radiation. And remember - claims like ‘natural’ or ‘environmentally friendly’ aren’t the same as organic!
Do I have to buy everything organic?
Because every crop is different, some become more contaminated by pesticides than others. No matter how they were grown, fruits and vegetables are a key part of a healthy diet. Here is a breakdown from the Environmental Working Group of what fruits and vegetables to buy organic and which are ok to buy conventional.
Dirty Dozen
Strawberries
Spinach
Kale, collard, and mustard greens
Nectarines
Apples
Grapes
Cherries
Peaches
Pears
Bell peppers
Cherry tomatoes
Hot peppers
Clean Fifteen
Avocados
Sweet corn
Pineapple
Onions
Papaya
Sweet peas (frozen)
Eggplant
Asparagus
Broccoli
Cabbage
Kiwi
Cauliflower
Mushrooms
Honeydew melon
Cantaloupe
When you’re shopping for produce, buy the foods from the Dirty Dozen list organic, when possible, and if you’re purchasing foods from the Clean Fifteen list, don't bother buying organic.
DIY Fruit and Veggie Wash
Whether you buy organic or not, washing your produce is important for removing any residue, dirt, bugs, etc. This simple solution helps me keep my produce clean and helps it stay fresh for longer!
Fill the clean sink with water
Add 1 cup white vinegar
1/4 C baking soda
3-5 drops of lemon oil
Soak for 10 minutes
Rinse and dry
Choosing organic means that you’re reducing your toxic exposure, living more holistically, and supporting farmers who care about creating high-quality, healthy produce for you to enjoy!
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