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Is Organic Really Better?

Organic versus Non-Organic

Nashville, Ark. – As I was shopping this week for groceries, I noticed all the products that are “organic” on the label. Everything from fruits to vegetables seems to have these options available for purchase. I started asking questions, “Is organic better?” “Does this mean it is more nutritious that non-organic?” “Does organic mean no pesticides were used?”

What does organic mean?

The first step is to identify the term organic. In order for a product to be labeled organic, it must be produced through approved methods by the USDA (United States Department of Agriculture). The approved methods are in place to “promote healthy soil conditions, water quality, and to help conserve wetlands, woodlands and wildlife.” Organic does not mean compete omission of pesticides; rather, organic practice creates guidelines for farmers to use only products and methods that are healthy for the environment.

Is the nutritional value different in organic foods?

What about the nutritional value of organic foods versus non-organic? Advertisers lead consumers to believe that purchasing organic foods indicates they are receiving a higher nutrient-containing product. However, there is not significant research to support this. The nutrient composition is basically the same.

Better for the environment?

Organic food is healthier for the environment. Producers (farmers) must follow guidelines set up by USDA in order to label the food they sell as organic. The guidelines include soil fertility and managing pests, as well as livestock living conditions and processing practices. They do promote a healthy environment. Often people choose to purchase organic to decrease their exposure to pesticides and other residues. Regardless of whether or not the food is organic, residues do not exceed government safety thresholds.

All-natural, locally grown, and organic, what is the difference?

What about “all-natural,” “locally grown,” and “organic,” they all mean the same thing right? Often these terms are used interchangeably, but they are not the same. Organic foods are closely regulated and must meet certain growing requirements. There are currently no strict regulations on the terms “natural” or “all-natural.” If the product does not contain added color, artificial flavors or any synthetic substances, companies are allowed to label their foods as natural. However, these terms are not tied to safety regulations.

The term “locally grown” means just that. Purchasing locally at a farmer’s market or neighbor’s roadside stand is a great way to support your community. The major benefit of buying locally grown foods is you know the producer and where the food comes from.

Should you buy organic? According to an article from Today’s Dietitian by Barbara Ruhs, MS, RDN, LDN, “The food grown in the United States is among the safest food in the world. There’s much more harm in saying there are pesticides or other dangerous chemicals on our fruits and vegetables than there is in encouraging people to eat more fruits and vegetables.”

Consider your budget. Organic food typically costs more than non-organic produce. Other things to consider when it comes to buying organic include:

  • Know your produce. If you choose to purchase organic produce, look for ones that you will consume as a “whole produce” item. For example, it would be more beneficial to purchase organic romaine lettuce, apples, and strawberries than it is to purchase an organic watermelon or orange. Why? You will eat the entire romaine stalk, apple, or strawberry. With the watermelon or orange, you will discard the outer skin. The outer skin is where the pesticide residue exposure could exist.
  • Take time to wash your produce. Ensuring that you rinse your produce before eating it is a key step in food safety. This includes those that you will discard the skin such as watermelon and oranges. Not only are you washing off any residues, but bacteria that may have accumulated on the produce during growth, harvest, or shipment.
  • Processed is processed. Is it healthier to buy organic cookies or cereal rather than conventional cookies or cereal? NO! Promotion of a healthy diet is formed around the theory that decreasing processed food ultimately sets us up for the healthiest scenario. Processed foods are typically high in sugar, sodium, and preservative content. None of these facts change when it comes to buying organic. You must read the nutrition facts label to determine the nutritional value of the product. Just because the product is labeled organic does not mean it is more nutritious.

Bottom line. Organic food, while it may be great for the environment, does not necessarily mean more nutrients. Eating nutritious food from a variety of food groups is a great way to improve overall health and well-being, and choosing local and non-processed foods will give you the best bang for your buck!

For more information on eating healthy or learning to read the nutrition facts label, contact me at the Howard County Extension Office at 870-845-7517 or by email at jince@uada.edu. The Cooperative Extension Service is part of the University of Arkansas System Division of Agriculture.

Information for this article was adapted from a fact sheet from Michigan State University Extension, “What It Means to be Organic.”

Cook Your Way to a Healthier You Workshop

If you are interested in learning how to cook and eat healthy, consider participating in the “Cook Your Way to a Healthier You” workshop scheduled for May 2 and May 16 from 9:00 a.m. to noon. The cost for the workshop will be $30. Participants will receive recipes plus information on planning and preparing healthy meal options at home. Call the office at 870-845-7517 to learn more.

Recipe of the Week

This recipe was served at last week’s 150-year celebration for Howard County. Extension Homemakers assisted with the celebration and prepared this delicious drink. It uses only 3 ingredients! Perfect for summer parties, family reunions, and more.

Strawberry Lemonade Punch

  • 2 liters lemon-lime soda

  • 14 oz. frozen strawberries

  • Lemonade drink mix (enough to make 1 quart of lemonade)

  1. Pour 2 cups of lemon-lime soda into a blender or food processor, then add in the frozen strawberries and blend until smooth.

  2. Pour the remaining soda and lemonade drink mix into a large pitcher or punch bowl.

  3. Stir until the powder has fully dissolved.

  4. Add the lemon-lime and strawberry mixture to the pitcher or punch bowl. Stir to combine.

  5. Yield: 10 servings

    Note: You can serve this drink immediately or store the mixture in the refrigerator. May be made ahead of time and frozen. Allow to thaw before serving.

    This recipe can be made healthier by using sugar free lemon-lime soda and sugar free powdered lemonade drink mix.

  1. Nutrition information per serving: 94 calories, 24 g. carbohydrates, 0.4 g protein, 0.1 g fat, 20 mg sodium, 63 mg potassium, 1g fiber.

 

By Jean Ince
County Extension Agent - Staff Chair
The Cooperative Extension Service
U of A System Division of Agriculture

Media Contact: Jean Ince
County Extension Agent - Staff Chair
U of A Division of Agriculture
Cooperative Extension Service
421 N. Main St, Nashville AR 71852
(870) 845-7517
jince@uada.edu

 

The Arkansas Cooperative Extension Service is an equal opportunity/equal access/affirmative action institution. If you require a reasonable accommodation to participate or need materials in another format, please contact your County Extension office (or other appropriate office) as soon as possible. Dial 711 for Arkansas Relay.

The University of Arkansas System Division of Agriculture offers all its Extension and Research programs to all eligible persons without regard to race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.

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