Organic food is not just a trend but a stable niche that is here to stay. That being said, is organic really worth it or is it just an expensive fad? This article reviews the health benefits you might expect from eating an organic diet, as well as the information you should have on hand to know if going organic is right for you.
Over $55 billion worth of organic products were bought last year [i.e. 2019] in the US [1], marking not only a significant sector of the market but also an expected increase from the previous year. The European Union is the second largest consumer of organic goods, with more than € 37 billion spent [2]. It’s safe to say that organic food is here to stay, with most people buying organic foods and more than half believing they are a healthier option for them and their families [3].
A brief history
While it may seem that organic is nothing new and in fact a return to the “old ways”, organic farming has had quite an evolution. The origins of the movement started in the 1940s, in the UK, where various scientists started writing about concepts like “sustainable agriculture” or “organic farming” as opposed to “chemical farming” [4]. These ideas were an inspiration for J. I. Rhodale, a publisher and author who started advocating for sustainable and organic farming in the U.S. [5]. It was only in 1990 that the US Congress passed the Organic Foods Production Act and only in 2002 that the USDA finalized the rules regarding organic foods [5].
What does organic mean?
Products that have the organic USDA label have to adhere to certain standards. Organic produce needs to be grown on soil that has not been contaminated with prohibited substances for at least 3 years. The soil should also not be exposed to any synthetic fertilizers or other chemicals. Organic meat, on the other hand, comes from animals that are fed organic food, are allowed to follow their normal behaviors, like grazing and moving freely, and are not given hormones or antibiotics [6].
When it comes to products that are made up of various ingredients, it’s good to pay attention to what the label actually says. There is a difference between organic products and products made with organic ingredients – the latter only uses mostly organic ingredients, but not all are organic. In the United States, a product labeled as having organic ingredients has 70% or more of its contents coming from organic sources [6]. You should be aware though that even products labeled as organic in the European Union (EU) are not 100% organic. In fact, the European legislation can offer an organic label to products that are 95% or more organic [7].
Like in the US, there can also be products that can have the word organic on them but only be made with organic ingredients. In this case, the product has to specify the exact percentage of organic ingredients included. It’s also important to know that, in Europe, the terms “bio” or “eco” mean the same thing as organic. Nonetheless, there is an equivalency between the US and the EU, in that products sold as organic in one area are also recognized in the other. So if you’re looking for organic food, it’s important to also check for provenance as well as the actual ingredient list, not just the organic logo.
Side note: For more information, you can access the International Organic Standards, which include US, European, Japanese, Indian and Canadian-American equivalence requirements. They also highlight certification standards and best practices
Health benefits of organic food
With all these standards and requirements, is organic worth it though? Will it make you healthier, will you live longer or have a better quality of life? Here are some health benefits, according to science:
Different nutritional properties
According to some studies, there are differences when it comes to nutritional properties, both in the products themselves, as well as in the nutritional profiles of their consumers. For instance, people who ate organic foods more often had higher concentrations of magnesium, lower levels of iron and more beta-carotene and lutein in their blood [8]. On the other hand, organic dairy products contain more protein, alpha-linoleic acid, total omega-3 fatty acids and have a higher omega-3 to omega-6 ratio, when compared to conventional products [9]. In a similar vein, organic meats may contain higher levels of fatty acids, such as omega-3, compared to regular cuts of meat [10], although results vary based on the types of meat.
It reduces exposure to pesticides
Many studies have looked at pesticide levels, as an indirect measure of the health benefits of having an organic diet. Consuming organic foods has been linked to lower urinary pesticide levels in children, compared to peers eating conventional food, while the risk of contamination with detectable pesticide residues was smaller for organic food [11]. Adults show similar differences, with individuals eating organic foods having lower urinary diethylthiophosphate, dimethylthiophosphate and dialkylphosphate levels [12, 13].
Less likely to have antibiotic-resistant bacteria
Antibiotic resistant bacteria has become a source of concern, with over 2.5 million people becoming infected each year [14]. According to the CDC, animals can transmit antibiotic-resistant bacteria in two main ways: when they are slaughtered and the bacteria in their gut reaches the meat, or when their feces contaminate the environment, ending up on fruits and vegetables via soil, water or fertilizers [15]. Based on a systematic review, the risk of being exposed to antibiotic-resistant bacteria through meat is lower when it comes to organic chicken or pork, compared to the conventional counterparts [11].
Lower odds of some types of cancer
Better erectile function and semen quality
In one study analyzing food and food intake patterns, men reporting an organic diet, meaning consumption of organic foods, were significantly less likely to have erectile dysfunction [18]. While the protective effects or organic food against erectile problems seems to be promising, there is yet much research to be done. Similarly, men who did not eat organic food had fewer morphologically normal spermatozoa compared to men who had an organic diet, even though many other semen parameters were no different [19].
Better pregnancy outcomes
In a large study coming from Norway, scientists found that women reporting frequent consumption of organic foods during pregnancy also had better diets overall, with more fiber and nutrients such as folate, beta-carotene and vitamin C, as well as lower quantities of sodium than women eating no or very few organic products [20]. So it may just be that a general concern for a good diet will also lead people to eat organic foods. There’s more though. Women who ate organic vegetables during pregnancy also had a lower risk of developing pre-eclampsia [21]. At the same time, women who ate organic foods were less likely to have their baby boys diagnosed with hypospadias, a rare congenital disorder [22]. Another study reported the same finding regarding this rare condition, suggesting that a combination of lack of organic food consumption and a high intake of butter and cheese might explain the higher likelihood of diagnosis [23]. On another note, women who had an organic diet during pregnancy, and implicitly less exposure to pesticides, had children with lower odds of having otitis media, or middle ear infections, in the first two years of life [24].
A healthier weight
In a French study, people reporting eating organic foods were less likely to become overweight or obese after about 3 years from the initial intake in the study, especially if they also adhered to nutritional guidelines [25]. A subgroup of these same people were also less likely to have metabolic syndrome [26], a condition characterized by high blood pressure, high blood sugar, excessive abdominal fat and high cholesterol.
Other things to consider
Even though organic foods have their health benefits there are some things you might want to take into account before overhauling your entire view on food. Firstly, organic food does tend to cost more or, depending on where you live, much more than conventional products. You may not be able to afford only organic food or you may not be able to find organic options for all the products and you might feel guilty or frustrated as a result. You should not.
In many studies, organic food intake was not necessarily measured as a strictly organic diet, but one that incorporated to a larger or lesser extent organic foods. So you might reap the benefits of organic food by simply introducing some affordable products in your diet. In fact, a strict adherence to organic diets may actually be linked with a condition called orthorexia nervosa. In one study, clients of organic food stores were found to have more symptoms of this condition, compared to regular store customers [27]. Orthorexia nervosa is considered an eating disorder, which may cause people to become so focused on healthy food that they eliminate large food groups, thus being more likely to become malnourished. So if you’d like to reap the benefits or organic foods, it does not have to become an absolute requirement, but maybe something you incorporate alongside an overall healthy lifestyle. For instance, fruits and vegetables, either organic or conventional, are an important part of your diet. They provide you with vitamins, minerals, and fiber and can help you prevent diseases [28].
Secondly, people tend to associate organic with “non-caloric” or low calorie, which is not always the case [29]. You might, as a result, tend to underestimate your calorie intake when on an organic diet, and even gain more weight than before.
So, as usual, do what is right for you. A balanced lifestyle overall is made up of many small steps on a larger path towards your goal to health and longevity.
CONCLUSION: Organic foods have seen a steady increase in popularity over the past few years, with many believing they are healthier options. Studies have suggested there are some benefits to introducing organic foods in your diet, such as lower pesticide levels, better health during pregnancy or lower risk of developing certain conditions like non-Hodgkin lymphoma, erectile dysfunction or obesity.
What organic products do you like to buy?