Here's What's Worth Buying Organic & What's... Not So Worth It
We've all been there: You're in the produce aisle of the grocery store debating whether to grab the organic strawberries or conventional strawberries. Or maybe you've done this with milk, eggs, or meat. Organic foods aren't always accessible or cheap, but they're... better for you, right? So you've probably asked yourself, Which organic foods should I buy? Does it really make a difference? We went to author, consultant, and podcast host Jaclyn London, MS, RD, CDN to break down what organic really means and what to consider when buying organic foods.
What Does Organic Mean?
"The key differences in organic versus conventionally grown crops are entirely attributed to the process by which these crops are grown, not the end product itself," London said. The USDA outlines requirements for organic farming practices such as the types of pesticides and substances that can be used.
Keep in mind, just because something is labeled "organic" doesn't mean pesticides and herbicides haven't been used—they just meet the "organic" classification, according to London.
So, What Foods Should You Buy Organic?
When you think of organic food, you might think of produce. The Environmental Working Group has their "Dirty Dozen," or "Clean Fifteen," a list of produce with the most and least pesticide residues. While you may consider this list if you're debating what to buy organic, London isn't too keen on it.
"The results place an undo emphasis on pesticide residues on specific types of veggies and fruit, but ultimately there’s no evidence to suggest that consuming these foods places a risk to human health and well-being," she said. "More is more when it comes to produce, be it fresh, frozen, or canned and regardless of the growing practices employed!"
London advocates for including more fruits and veggies in your diet, regardless of growing practices. "The most important thing to consider when shopping for food is the diversity of plant foods consumed in their closest-to-nature form as possible," she said. But, if you are looking to add more organic products to your shopping cart, here are some to consider:
Beef
If you're looking to purchase more organic foods, London recommends considering organic meat products because USDA-organic meat requires animals to be 100 percent grass fed. "Research has shown that 100 percent grass-fed beef is naturally higher in omega-3 fatty acids versus conventionally grown beef products," she said. London also gives a similar recommendation when it comes to purchasing eggs.
Poultry
While routine antibiotic use in livestock was banned by the FDA in 2017, it can still be used to treat infection, according to London. So, if you're concerned about antibiotic use, she recommends buying poultry that's labeled "USDA organic."
Milk
When it comes to milk, there might be some differences in fatty acid profile (omega-3s), but only if you're consuming whole milk and in large amounts, according to London.
Seafood
The USDA doesn't oversee aquaculture, so you won't find seafood labeled as organic. Instead, you'll see labels like "wild-caught" and "farm-raised," both of which have different advantages. If you're looking for the most "organic" fish you can find, she recommends sourcing whole fish from a trusted fish monger or purchasing wild-caught or farm-raised fish from the U.S. Monterey Bay's Seafood Watch is a resource she uses to find sustainable, nutrient-dense fish.
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