What Does 'Organic' Really Mean?

We're often advised on how to improve our diets—eat smaller portions, avoid GMOs, and choose organic foods. But when it comes to the latter, the catch is that organic food often comes with a higher price tag. While organic produce may offer some health benefits, not all of them are equally significant. For instance, a 2020 review of 35 studies on organic food and nutrition found potential nutritional benefits, but noted that 'the current evidence base does not allow a definitive statement on the long-term health benefits of organic dietary intake.'

The study suggests that people who consume organic foods tend to be healthier than those who don't. However, this might be more about the type of people who opt for organic foods—those who are already more health-conscious—than the actual food being responsible for improved health.

Yet, this is just one part of a much bigger picture when it comes to your personal purchasing decisions. It’s a complex issue, but let’s begin by exploring what exactly 'organic' means in the context of food, and then we can help you decide whether you should opt for organic foods or not.

What does 'organic' really mean on a food label?

Food labels can be tricky to decipher. When you come across a product labeled as 'organic,' what does it truly signify? Here’s the explanation from the U.S. Department of Agriculture:

USDA-certified organic foods are cultivated and processed according to strict federal standards that cover various factors such as soil health, animal treatment, pest management, and the use of additives. Organic farmers emphasize natural substances and rely on physical, mechanical, or biologically-based farming techniques as much as possible.

In simple terms, if you spot the 'USDA Organic' or 'Certified Organic' seal, the product must include a list of ingredients, with at least 95 percent or more certified organic contents (excluding salt and water). This means it’s free from synthetic chemicals like pesticides, artificial fertilizers, and dyes, and has not been processed with industrial solvents, irradiation, or genetic modification, according to the USDA. The remaining 5 percent can only consist of non-organic ingredients from an approved list.

What’s the difference between 'certified organic' and '100% organic' on food labels?

'Certified Organic' is not the only label you'll encounter. There's also '100% Organic,' which means the product is made entirely of organic ingredients, with the exception of salt and water, which are considered natural. According to the USDA, most raw, unprocessed farm products can be labeled '100% Organic,' as well as many processed products that contain no added ingredients, like grain flours or rolled oats.

What does it signify when meat is labeled as 'organic'?

When it comes to organic meat, the USDA mandates that animals must be raised in environments that allow them to express natural behaviors, such as grazing on pasture. They must also be fed 100% organic feed and forage and cannot be treated with antibiotics or hormones to qualify as 'organic.'

Companies that violate the USDA’s organic labeling regulations can face fines of up to $17,952 per violation. While this may seem like a small amount for large businesses, the combination of low penalties and the large volume of organic products on the market has raised concerns about whether the USDA is effectively enforcing these rules, including through inspections and penalties. Some critics believe that 'organic' has become more of a marketing term than a meaningful label. However, when purchasing organic products from reputable stores and brands, you can generally be confident that they meet these standards.

We've previously explored this subject in detail, and for further information on the USDA’s organic certification program, you can check out this fact sheet or visit the USDA’s organic certification portal. If you're located outside the United States, it's important to note that the organic labeling standards may vary. For example, here are the organic regulations in the European Union.

What are the advantages of consuming organic food?

Now that we have clarified what 'organic' means, let’s explore the advantages—or sometimes the perceived advantages—of choosing organic food. There are numerous factors to consider, not just the cost and nutritional value.

Does organic food offer more nutritional value compared to conventional food?

According to a study published in the Annals of Internal Medicine, organic foods do not show a significant advantage in vitamins or minerals (except for phosphorus, which is already abundant in most diets) when compared to conventionally grown foods. The study concluded that:

The available research does not provide strong evidence that organic foods are notably more nutritious than their conventional counterparts. However, consuming organic products might lower exposure to pesticide residues and antibiotic-resistant bacteria.

The study has sparked considerable debate, with some outlets claiming that the additional cost of organic foods is money wasted. Others argue that concentrating on nutritional benefits misses the true essence of certifying, supporting, and purchasing organic food. Nevertheless, the key takeaway is this: the results should raise doubts about any claims that organic foods offer superior nutritional benefits compared to conventional foods. While this study is far from the final word on the nutritional value of organic foods, it’s important to note that enhancing nutritional value is not the main purpose of the USDA’s organic certification program (and likely not that of other countries either).

Is organic food more environmentally friendly?

One of the main objectives of organically grown and produced foods is to promote eco-friendly farming practices, the recycling of natural resources, and cultivating food without relying on harsh pesticides or chemical fertilizers. This may lead to more unpredictable yields, but it emphasizes environmental sustainability alongside yield. Some research indicates that organic farms have a smaller environmental footprint than conventional ones. However, a keen observer might note that this could be due to the fact that organic yields tend to be lower and organic farms are fewer in number; in other words, it’s a contentious issue. Ultimately, as a consumer, it’s up to you to decide whether your grocery spending reflects your stance on local agriculture or environmental sustainability. That decision lies with you—science cannot make it for you.

Are antibiotics less common in organic food?

Since organic foods—particularly organic meats—must consist of 95-100% organic ingredients, the use of synthetic additives and antibiotics in animal feed is prohibited. If this is a concern for you, it’s something to keep in mind when shopping. At the same time, certain practices like irradiation, which help minimize contaminants, are not included in the organic food production process, which adds another layer to consider. According to the Mayo Clinic, conventionally raised meat and produce are more likely to be contaminated with antibiotic-resistant bacteria, but the overall contamination risk remains the same for both organic and conventional foods.

Organic foods are significantly less likely to have pesticide residues (with organic consumption reducing the risk of pesticide intake by 30%). However, it’s important to note that both conventional and organic foods typically contain pesticide traces that are well below USDA limits. Additionally, while organic foods are not entirely free from pesticides, the use of them is restricted to a specified, approved list.

An additional point is that organic foods are grown without the use of harsh herbicides and pesticides, which means the farmers and workers involved in growing and harvesting these foods don’t have to handle such chemicals either.

Do organic foods taste better?

Of course, whether organic foods taste better is subjective and varies from person to person. Many people swear by the taste of organic eggs, dairy, meats, and some produce. Others argue that if they were blindfolded, they wouldn’t be able to tell the difference between organic and conventional foods. Some believe the superior taste of organic foods is a result of the placebo effect: we expect the organic tomato to taste better, so it does. There’s limited data on this subject, so ultimately, it’s up to you and your taste buds to decide.

What’s the price difference for organic foods?

Even though the cost of organic food has been decreasing in recent years, it still tends to be pricier than conventionally grown produce. According to this article from CNet, organic groceries typically cost 21% more than nonorganic items, though the difference is only around 10% when excluding meat. A significant part of the price difference can be attributed to supply and demand dynamics, while another factor is that organic products, such as produce, meat, and dairy, usually require more resources to produce compared to their conventional counterparts. However, there are ways to get better deals: joining a local CSA, visiting a nearby food co-op, or shopping at your local farmer’s market could offer high-quality, often organically grown foods at reasonable (sometimes negotiable) prices. Ultimately, whether the price is right for you depends on your individual budget.

So, is buying organic really worth it?

Deciding whether to choose organic foods over conventional ones comes down to personal preference, budget, and what you expect from those foods. If you’ve been opting for organic foods believing they offer better nutritional value, there’s no strong reason to continue. On the other hand, if your motivation has been to avoid chemical pesticides, growth hormones, or antibiotics, organic foods do provide lower levels of these substances. If environmental sustainability or supporting ethical farming practices is a priority for you, buying organic may still make sense.