When you go food shopping, you are most certainly confronted with a plethora of possibilities. But, of course, your possibilities are limitless, from different brands and varieties of meals to diverse techniques of raising, producing, and manufacturing the food itself. One of the most important decisions that people make at the supermarket is whether or not to buy organic. While the phrase organic has become popular in recent decades, it is not always clear to customers what they are getting by purchasing food with this label. Furthermore, organic food is frequently more expensive than regular food.
With all of these factors to consider when selecting whether or not to buy organically, it is critical to understand the meaning of organic, how you and your family may benefit, and how to shop for organic in a way that makes sense. Therefore, we cut through some jargon to help you understand what it means to shop organic.
What Exactly Does Organic Mean?
When foods are branded organic, it relates to how they were manufactured or farmed. For example, buying organic meats, poultry, eggs, or dairy products signifies that they were produced without the use of antibiotics or growth hormones. Meanwhile, organic fruits and vegetables were grown without pesticides, synthetic fertilizers, sewage sludge, irradiation, or genetic engineering. To earn the USDA organic label for a product, the producer or grower must have been examined by a government-approved certifier to guarantee that certain standards are satisfied.
While many people equate organic food with being healthier, it is vital to note that this label has nothing to do with health. In reality, when food is labeled organic, people learn more about how it was created than how nutritious it is. There are three categories of organic food claims, each with a distinct meaning. These include products that are 100% organic, organic or manufactured with organic ingredients.
Organic Label Types
- 100% Organic: Products 100% organic or composed entirely of organic materials are eligible for this claim and the USDA organic stamp.
- Organic: Products with at least 95% organic components qualify for this claim and the USDA organic seal. A product and ingredients in this category must be certified organic.
- Organic Ingredients: These items include at least 70% certified organic ingredients. These items cannot bear the USDA organic seal, although the statement produced with organic ingredients may appear on their packaging.
The Advantages of Shopping Organic
While shopping organic is a personal decision that you must take into account your family’s objectives and budget, there are various advantages to doing so if you decide it is right for you. Here are a few of the more noticeable benefits.
Reduced Exposure to Harmful Chemicals
The most significant advantage of purchasing and consuming organic foods is that it decreases exposure to potentially dangerous and cancer-causing chemicals in conventional farming pesticides, herbicides, and fungicides.
Organic foods contain lower amounts of harmful metabolites. Heavy metals such as cadmium, synthetic fertilizer, and pesticide residues are examples of this. “Shopping organic means consuming less chemical pesticides that have no place in the body,” “Generally speaking, the fewer pesticides we ingest, the less strain this places on our liver, which can make a significant difference in overall quality of life over time.”
It Could Have a Higher Nutritional Content
A prior study found that organic foods have higher quantities of vitamins and minerals than conventional alternatives. Indeed, researchers observed that several studies have shown that organic foods contain much more vitamin C, iron, magnesium, and phosphorus than non-organic forms of the same foods.
While there is little difference in macronutrient value (protein, fat, carbohydrate, and dietary fiber) between organic and conventional food products, some researchers have noticed additional compositional changes. A few examples are higher antioxidant concentrations (especially polyphenols) in organic crops, enhanced fatty acid profiles in organic meats, and more significant amounts of omega-3 fatty acids in organic dairy products. However, whether organic or not, variances in nutrition, flavor, and appearance can occur among all types of fruits and vegetables. In addition, growing in different seasons, weather conditions, and soils can all impact their nutritional makeup.
It Could Be Better for the Environment
Many believe organic items are better for the environment. In reality, herbicides used in organic farming are more natural and less erosive to the earth and dirt, resulting in greater soil nutrients. A prior study discovered that organic farming had eight inches more topsoil on average than non-organic farms. Another study suggests that organic farming is a better alternative than other types of farming since it decreases pollution, conserves water, reduces soil erosion, promotes soil fertility, and consumes less energy.
Shopping Suggestions
If you want to purchase organic but don’t know where to begin, we’ve put together some pointers to get you started. These expert-approved suggestions might assist you in making wise choices as you walk the grocery store aisles in search of organic foods for your family.
Learn About Nutrition Labels
Because not all organic labels are made equal, it is critical to study the product packaging to understand what you are purchasing. For example, foods labeled 100% organic is made entirely of organic components. However, if it reads “produced with organic components,” it signifies that the product contains at least 70% certified organic ingredients (not including salt or water). If you’re unsure if something is organic when shopping for vegetables, the price look-up (PLU) tag can help. Organic products have a five-digit identifier starting with a nine, whereas conventionally cultivated produce has four digits.
Prioritize Produce with a High Porosity
The Clean Fifteen list shows which non-organic fruits and vegetables have minor pesticide residue, whereas the Dirty Dozen list shows which non-organic fruits and vegetables have the most. These lists can assist consumers in deciding when to buy organic and when to buy conventional without exposing themselves to high pesticide levels. For example, strawberries, spinach, kale, apples, and grapes are porous fruits and vegetables that should be purchased organically, according to the EWG’s guidelines. Meanwhile, normally grown sweet corn, asparagus, mushrooms, and mangoes should be alright.
When shopping for organic goods, it is best to buy seasonal fruits and vegetables to save money. Seasonal fruits and vegetables are less expensive and easier to find than non-seasonal items. Strawberries, for example, are in season during the summer, when they taste the finest and are frequently on sale. Meanwhile, squash and asparagus are in season in the fall and spring, respectively.
Inquire about the Practices of Local Farmers.
If you live near a farmer’s market or visit one while on vacation, ask the farmers about their farming methods. Some farmers utilize a blend of organic and conventional farming practices. However, while farmers may have used organic farming methods, they may not be legally allowed to use 100% organic or organic labels on their food. In addition, becoming a certified organic farmer can be prohibitively expensive for farms, even if they technically meet organic production standards.
Purchase in Bulk
Purchasing ready-to-eat organic produce, such as pre-chopped or peeled organic produce, is always more expensive than purchasing it whole. To save money, buy organic produce in bulk or, at the absolute least, avoid cut-up versions in favor of the whole fruit. Some organic produce may be worth purchasing frozen if shopping in bulk because organic food spoils faster. Buying some frozen choices in quantity might help lessen the need for many supermarket visits per week, especially if you’re cooking for a large family.
Kim’s Final Thoughts…
The decision to buy organic is frequently a personal one, but it is evident that there are major advantages worth examining. Of course, buying organic will cost you more at the grocery store, so it may be worthwhile to follow the EWG’s Clean Fifteen and Dirty Dozen lists, which can indicate which food is worth purchasing organic and which is not.
