When you visit the grocery store, you are probably inundated with many alternatives. Your choices are endless, from different brands and types of food to different ways food is grown, made, and sold. The Roze wanted to help you better understand why and when you should eat and buy organic food.
Choosing whether or not to purchase organic food is an important decision that shoppers must make at the grocery store. Although the phrase “organic” has attracted much attention over the past few decades, customers may not always understand exactly what they are getting when they buy food bearing this label. Also, the price of organic food is often more than the price of regular food.
Knowing how you and your family could benefit from sensibly buying organic food is crucial when determining whether or not buying organic food is the correct choice for you. This article explains what it means to shop for organic food.
How Do You Define Organic?
When food is labeled organic, it simply describes the method of production or cultivation. For instance, buying organic meats, poultry, eggs, or dairy products ensures that no antibiotics or growth hormones are used in their production.
If you purchase organic produce, on the other hand, it indicates that no pesticides, artificial fertilizers, sewage sludge, radiation, or genetic engineering were used in their growth. A producer or grower must have undergone an inspection by a government-approved certifier to confirm that these requirements are followed for a product to bear the USDA organic label.
Although many people mistakenly believe that organic food is healthier, it is crucial to understand that this designation has nothing to do with well-being. According to Emma Laing, Ph.D., RDN, spokesperson for the Academy of Nutrition and Dietetics, when a food is labeled as organic, customers learn more about how the food was created than how nutritious it is.
The three various forms of organic claims on food, each with a distinct significance, are also mentioned by Dr. Laing. These include items that are completely organic, organic, and produced using organic components.
Organic Label Types
100% Organic: This claim and the USDA organic seal are only valid for goods that are entirely organic or created from only organic materials.
Organic: The USDA organic stamp and this claim only apply to products with at least 95% organic ingredients. Substances are verified and checked against the National List of Allowed and Prohibited Substances; products and ingredients in this category must be certified organic.
At least 70% of the ingredients in these items are organically grown or produced. These items cannot bear the USDA organic seal, however, the statement “produced with organic ingredients” may be printed on the container.
Benefits of Organic Shopping
While shopping organic is a personal choice that should take your family’s objectives and budget into account, there are various advantages to doing so. Here are a few of the more prominent benefits.
Reduced Exposure to Dangerous Chemicals
The reduction in your exposure to potentially dangerous and cancer-causing chemicals present in the pesticides, herbicides, and fungicides used in conventional farming is perhaps the biggest advantage of buying and eating organic foods.
One study discovered that organic foods had lower amounts of harmful metabolites. This includes pesticide residues, synthetic fertilizers, and heavy metals like cadmium.
A functional dietitian, Jenna Volpe, RDN, LD, CLT, says that purchasing organic foods means consuming fewer chemical pesticides that are unnatural for human consumption. The fewer pesticides we ingest, the less strain it puts on our liver, which can affect our overall quality of life.
Higher Nutritional Content Could Be Present
According to an older study, organic foods typically contain more vitamins and minerals than their conventional counterparts. Studies’ reviews have shown that organic food variations contain much higher quantities of phosphorus, iron, magnesium, and vitamin C than non-organic versions of the same foods.
In addition, some researchers have found significant compositional changes between organic and conventional food products. However, there is minimal difference between them regarding macronutrients (protein, fat, carbohydrate, and dietary fiber). Examples include enhanced amounts of omega-3 fatty acids in organic dairy products, improved fatty acid profiles in organic meats, and higher antioxidant concentrations (especially polyphenols) in organic crops.
Despite this, Dr. Laing emphasizes that all types of vegetables and fruits can differ in nutrients, taste, and look. Various circumstances, including being cultivated in various seasons, weather patterns, and soils, can affect how nutritious they are.
Organic Foods Usually Are Beneficial for the Environment
According to New York-based virtual nutrition coach Emily Tills, RDN, using organic products can benefit the environment. In reality, organic farming uses pesticides that are more natural and less damaging to the soil and surrounding environment, providing you with better soil nutrients.
An earlier study, for instance, discovered that organic farming typically had eight more inches of topsoil than non-organic farms. According to a different study, organic farming may be preferable to conventional farming since it requires less energy, conserves water, lessens soil erosion, and minimizes pollutants.
Practical Organic Food Shopping Advice
We have put together some advice to help you get started if you want to start shopping organically but are unsure of where to look. You can make wise choices as you walk the grocery store aisles in search of organic foods for your family by following these tips from experts.
Learn About Nutrition Labels
It is crucial to study the product packaging to fully understand what you are purchasing because not all organic labels are created equal. Foods that are 100% organic, for instance, are made entirely of organic components.
However, if it reads “made with organic ingredients,” it only refers to ingredients that are at least 70% certified organic (not including salt or water). When examining vegetables, if you aren’t sure if something is organic, you may always utilize the price look-up (PLU) sticker for guidance.
According to Erin Palinski-Wade, RD, CDCES, a dietitian with a practice in New Jersey and the author of Belly Fat Diet for Dummies, organic food has a five-digit code that starts with a nine while conventionally farmed produce has four digits.
Prioritize High Pore Content Produce
More hazardous chemicals may be present in some produce than others. The Environmental Working Group (EWG) publishes a Clean Fifteen and a Dirty Dozen list every year as a result.
The Dirty Dozen list lists the twelve non-organic vegetables and fruits with the greatest levels of pesticide residue, while the Clean Fifteen list lists those with the lowest quantities. These lists can aid in advising customers when they should purchase organic products and when they can choose conventional ones instead without subjecting themselves to high pesticide levels.
According to the EWG’s lists, permeable fruits and vegetables including strawberries, spinach, kale, apples, and grapes should be purchased organically. During this time, normal purchases of sweet corn, asparagus, mushrooms, and mangoes may be OK.
Shop Seasonally
Lindsay Tullis, CHC and Mighty Health’s health coach, advises that to cut costs when buying organic foods, choose seasonal fruits and vegetables. Compared to meals that are not now in season, fruits and vegetables are frequently less expensive and more readily available.
For instance, strawberries are in season in the summer, when they usually taste the finest and are frequently discounted. Asparagus is in season in the spring, whereas squash is in season in the fall.
Ask About the Farming Methods of the Area
If you’re fortunate enough to live close to a farmer’s market or perhaps visit one while on vacation, ask the vendors how they grow their produce. According to Dr. Laing, some farmers combine organic and conventional farming techniques, so even while it’s possible that they used organic farming techniques, they might not be able to use the labels 100% organic or organic on their produce.
Even if farms technically meet the requirements for organic farming, the expense of becoming certified organic growers might be prohibitive, she notes.
Purchase Organic Food In Bulk
According to Volpe, purchasing organic vegetables that have been pre-cut or peeled is always more expensive than purchasing them whole. To save money, she usually suggests buying organic produce in bulk or, at the absolute least, always choosing the whole fruit over the cut-up varieties. She also mentions that some organic produce could be better off frozen if purchased in bulk because organic food spoils more quickly.
If you’re cooking for a large family, she says, buying some frozen alternatives in bulk can help you avoid making multiple supermarket runs each week.
Although the choice to buy organic is frequently a personal one, it is obvious that there are important advantages to take into account. The Environmental Working Group’s Clean Fifteen and Dirty Dozen lists can help you determine which produce is worth buying organic and which is not since, in the end, choosing organic will cost you more at the grocery store.
Does Buying Organic Produce Pay Off?
Although there are advantages to buying organic, it’s important to keep in mind that you don’t have to buy everything on your shopping list that way to benefit from them. Buying organic can help you expose yourself to fewer pesticides and other potentially dangerous chemicals.
How Can You Get Cheaper Organic Products?
Organic food prices fluctuate, just like those of conventional goods, and a lot of the time, where you purchase makes all the difference. If you buy groceries at a wholesale store, you can buy in bulk and usually get more competitive prices; you will pay more if you shop at a small boutique grocery store.
Must You Purchase Organic Eggs?
A chicken’s diet must be entirely organic and free of pesticides or fertilizers for the egg to bear the organic label. The chickens must also be allowed to wander freely and have access to the outdoors. Additionally, studies have indicated that organic eggs may have higher nutrient contents than their conventional counterparts, particularly in the case of omega-3 fatty acids.
There is a time and a reason for purchasing organic food; this Roze article provides insight into buying organic food.