Organic fruit and vegetables for sale at a farmers market.

You’ve probably heard of organic food, and maybe you’ve even bought it. It’s been around for a while, but it really started gaining popularity in the early 2000s. These days, it’s pretty easy to find organic options in most grocery stores.

And, even though organic food is nothing new, it is common for people to have a lot of questions about it.

One of the most common questions: “Is organic food better for you?”

I definitely don’t have all the answers, because this is a complex topic. But I did my best to break down what I think is most important. Feel free to read straight through or jump to whatever section you’re most curious about:

Organic food is grown without synthetic fertilizers, pesticides, or herbicides. That’s what sets it apart from conventional farming, which often relies heavily on synthetic chemicals. Organic farmers can use pesticides, herbicides, and fertilizers, but they must come from natural sources and be approved by the USDA National Organic Program (NOP).

Some natural pesticides like copper sulfate, sulfur, kaolin clay, pyrethrins, among others, are often used in organic farming. Although these pesticides are natural, they are still carefully regulated to maintain safety.

When it comes to animal products like meat, dairy, and eggs, organic means the animals weren’t treated with antibiotics or hormones (unless they are sick and need treatment). They’re also required to have access to the outdoors and must be fed a diet made from certified organic feed.

Organic food is also, by default, non-GMO. That means it’s produced without the use of genetic engineering. But here’s the catch: just because something is non-GMO doesn’t mean it’s organic. Non-GMO foods can still be grown with synthetic pesticides, fertilizers, and herbicides. So, if you’re trying to avoid both GMOs and synthetic chemicals, organic is your best bet.

So, what really makes organic food different from the regular stuff in stores? It comes down to the details of how it’s grown and produced. Organic food is grown with a focus on protecting natural resources and reducing the environmental impact.

Organic farming is rooted in the idea that everything in nature is connected. It tries to work with nature instead of against it, using methods that are more sustainable over time and less reliant on outside intervention. ¹

A big part of this is biodiversity. Because organic farming avoids synthetic chemicals, it relies on nature to do a lot of the work. Bees help with pollination. Frogs, ladybugs, and owls help control pests. And instead of using chemical fertilizers, organic farmers build healthy soil with compost, crop rotation, and green manure (that’s when plants are grown and then worked back into the soil to boost nutrients).¹

Even weed control is done differently. Rather than spraying synthetic herbicides, organic farmers pull weeds by hand or use techniques like mulching and cover cropping. It takes more time and effort, but it can also create more jobs for local communities.

However, there are concerns that employees on organic farms may not be treated as ethically as they are perceived, and the labor can be very intense.

Animal Welfare:

Organic farming is often seen as the more humane option, but animal welfare standards under the USDA organic label aren’t always as strong as people think.

Organic certification requires that animals are fed 100% organic feed, are not given antibiotics or growth hormones, and have access to the outdoors. But here’s the problem: the USDA doesn’t define how much time animals have to spend outside, what that outdoor space has to be like, or what counts as humane treatment during transport and slaughter.²

In 2018, the Trump administration rolled back the Organic Livestock and Poultry Practices (OLPP) rule. A regulation that was designed to strengthen these very standards. The move faced backlash from animal welfare organizations and consumer advocates who felt it undermined the integrity of the organic label. ²

Because of this, the quality of life for animals on organic farms can vary. Some farms go above and beyond with animal care. Others? They might still operate in ways that resemble conventional factory farming, but without the use of synthetic feed or antibiotics.

So, if animal welfare is important to you, it’s a good idea to look for additional certifications like Animal Welfare Approved.

Earning the Organic Seal:

If a farmer wants to use the USDA organic seal on their produce or animal products, they have to follow specific rules.

First, they need to apply through an accredited certification agency, and those agencies must also follow USDA guidelines.

The USDA doesn’t allow the use of synthetic fertilizers, pesticides, or herbicides. And when it comes to livestock, farmers aren’t allowed to use hormones or antibiotics unless the animal is actually sick.

To make sure farms stay in compliance, they’re subject to regular inspections. Inspectors might check logbooks, review farm practices, examine documentation, and even test soil samples.

But this is where some controversy comes in.

Because farmers are responsible for keeping their own logs, some people worry that the system leaves too much room for error, or even fraud. If a farmer fudges the records or misrepresents their practices, it can damage the trust behind the organic seal. And that’s not just bad for consumers; it also hurts honest farmers, making it harder for them to earn a living by doing things the right way.

Buyer Beware:

Just like people worry about farmers fudging their logbooks, some also wonder if the food they’re buying is actually organic. And that’s a fair concern, especially after reading online comments or news stories about so-called “organic farmers” who mislabel their products on purpose.

There have been horror stories about vendors buying bulk produce from somewhere else, slapping on an organic sticker, and reselling it at a higher price. Others have grown conventional crops themselves but passed them off as organic to make more money.

After hearing stories like that, who wouldn’t be a little suspicious of the farmers’ market?

But legitimate organic farmers are certified, and you have the right to ask for proof. You can also check out the USDA’s Organic Integrity Database. Every certified organic farm is listed there as public record. The Rodale Institute also has a searchable database, which is another great resource.

And if you’re still not comfortable buying organic from a farmers’ market, don’t forget about the grocery store. Grocery store organic products are sourced from verified suppliers and have to meet the same USDA standards.

Health Concerns:

Organic farming isn’t new, and it’s how farming was done for thousands of years.

Things didn’t really change until the rise of synthetic chemicals, especially after World War II. Since then, more than 100,000 man-made chemicals have been introduced into our environment and food system.¹

While the FDA does review these chemicals individually, there’s very little testing on how they interact together, which is important because in real life, they’re often used in combination. In fact, it’s not unusual for a single piece of fruit or a vegetable to carry residue from multiple pesticides.¹

When food is tested for safety, it’s usually checked for individual pesticide residue levels, not for what happens when several of those chemicals show up at once. This is sometimes called the “cocktail effect.” ¹

Some researchers and health advocates worry that these chemicals don’t just disappear. Instead, they can build up in the soil, get absorbed by plants, and ultimately end up in our bodies. According to the Centers for Disease Control and Prevention (CDC), the average American has traces of about 29 different pesticides in their system.³

To be fair, organic food also can contain pesticide residues, but they are at a much lower level than conventionally grown crops. And, the USDA reports that most pesticide residue levels on conventionally grown crops fall below the limits set by the Environmental Protection Agency (EPA), and they’ve been declining since 1996, thanks to the Food Quality Protection Act. That law also requires the EPA to set stricter limits based on the unique risks that pesticides pose to infants and children, who are more vulnerable to chemical exposure.³

Still, it’s not a perfect system. While some foods are showing lower levels of pesticide residue, others, like green beans and peaches, still rank high on the risk scale.

Is it Really Worth Buying Organic?:

There’s still some debate about whether organic foods are actually healthier than conventionally grown ones.

Some researchers say there’s no strong evidence that organic foods are more nutritious. For example, Kathy McManus, Director of the Department of Nutrition at Brigham and Women’s Hospital and a teaching affiliate of Harvard Medical School, explained:

“I think people believe these foods are better for them, but we really don’t know that they are… There’ve been a number of studies examining the macro- and micronutrient content, but whether organically or conventionally grown, the foods are really similar for vitamins, minerals, and carbohydrates.”⁴

So, if organic food isn’t in your budget or isn’t available near you, don’t stress. You can still get the nutrients your body needs from conventionally grown produce. Fruits and vegetables, whether fresh, canned, or frozen, offer tons of health benefits. Just be mindful of added sugars or salt in processed versions, which can sometimes cancel out those benefits.

If you’re more concerned about pesticide exposure, you might want to check out the Dirty Dozen and Clean Fifteen. These two lists are updated every year. They can help you decide which fruits and veggies are worth buying organic if you’re trying to minimize pesticide intake without breaking the bank.

And don’t forget that washing your produce goes a long way.

You don’t need any fancy soaps or sprays; rinse fruits and vegetables under running water for about a minute. For some items, peeling the skin can help too. But keep in mind that if a chemical was absorbed into the flesh of the food while it was growing, peeling won’t remove that.³ Still, rinsing and prepping your produce is a solid step in reducing residue.

Organic Food for Weight Loss:

Let’s clear up a common myth: organic food doesn’t automatically lead to weight loss.

Weight loss can be complex. While the foods we eat can influence weight, simply choosing organic options doesn’t cause the scale to move.

And, keep in mind that organic doesn’t always mean unprocessed. Plenty of organic foods are processed in some way, and that’s not necessarily a bad thing. Applesauce, juice, milk, chocolate, and even coffee are all processed to some extent.

At its core, processed just means a food has been altered from its original form. For example, an apple that becomes juice, cider, or applesauce has been processed.

The problem arises when ultra-processed foods, those heavily altered with added fats, sugars, salts, and stabilizers, start to dominate the diet. Yes, even organic foods can be ultra-processed. You’ll find them in the snack aisle too, in the form of organic cookies, chips, candies, and pastries.

The key difference? Organic processed foods can’t contain synthetic additives, like artificial colors, preservatives, or flavor enhancers. That’s a plus, but it doesn’t make them automatically “healthy.”

So, if someone loses weight while eating mostly organic, it’s likely because their overall eating habits have changed. Maybe they’re eating more whole foods, fewer ultra-processed meals, or paying closer attention to portion sizes.

Just remember: organic refers to how food is grown and produced, not whether it’s low-calorie, low-fat, or nutrient-dense.

Price:

If you've ever checked out the prices of organic foods, you might have noticed they tend to be a bit higher. There are a few reasons for this. For one, organic farmers have to invest money to get and keep their organic certification, which can be quite costly. As a result, some of these expenses are reflected in the prices we pay.

Secondly, organic food tends to need more hands-on care and typically produces a smaller amount compared to conventional farming. Consequently, when many people want organic options and the supply is limited, the prices can increase.

What You Can Do:

At the end of the day, the best choice is the one that works for you.

If buying organic aligns with your values and fits your budget, go for it! But if organic food isn’t accessible, affordable, or simply not a priority, that’s okay too.

You can still eat well and nourish your body with conventionally grown foods. Conventional produce may contain some pesticide residue, but it also contains fiber, vitamins, antioxidants, and other essential nutrients that often outweigh the potential risks of those residues.

If you’re still feeling uneasy about it, you can focus on conventional produce with a lower risk of pesticide contamination. (The Clean Fifteen list is a great place to start.)

The key takeaway here is that eating fruits and vegetables, organic or not, is better than skipping them altogether. Choose what works for your lifestyle and let go of the pressure to be perfect.

For more information, you can check out these sources:

1 - Organic Farming vs Conventional Farming: YouTube

2 - USDA and Livestock Practices: Teen Vogue

3 - How risky are pesticides?: Consumer Reports

4 - Should you go organic?: Harvard Health

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

What Does “Organic” Really Mean?

Contents:

What Does “Organic” Really Mean?

Contents:

Organic! Non-GMO! Natural! … Wait, What’s the Difference?