Is organic food really worth it?

Organic food can be seen as an expensive indulgence and not accessible to everyone, but should we be prioritising buying organic food to reduce the potential risks associated with pesticides and other downsides of conventional farming practices? As a nutritionist, I always recommend buying organic food if it’s possible as there are so many positives, and in this blog post, we will explore these benefits and where it’s advisable to make the extra investment within a more limited budget.

What exactly is organic food?

Organic food is grown and produced without the use of synthetic pesticides, genetically modified organisms (GMOs), synthetic fertilisers, routine antibiotics or added hormones. Instead, organic farming relies on natural methods and sustainable practices to nurture the soil while still producing high-quality produce which is better for us and the environment.  

Fewer pesticide residues

A big reason to favour organic food is to reduce your exposure to pesticide residues on plant foods. Organic farming uses natural pest control methods and organic-approved pesticides that are gentler to both human health and the environment.

Conventional farming mostly relies on the use of synthetic pesticides to boost plant growth and control pests and weeds. These chemicals can leave residues on the fruits, vegetables and grains we consume and whilst regulatory agencies establish safety limits for these residues, there is growing evidence that even low-level exposure to certain pesticides can have adverse health effects, with studies linking pesticide exposure to:

• Increased risk of certain cancers

• Developmental and neurological problems in children

• Endocrine disruption

• Microbiome disruption

• Respiratory problems

• Weakened immune function

Antibiotic and hormone treatments

 Unlike conventional animal farming, organic livestock are not routinely given antibiotics or hormones. In non-organic animal agriculture, antibiotics are often used routinely to prevent disease in crowded and sometimes unsanitary conditions. Hormones are also used to increase meat and dairy production. These practices have been thought to contribute to antibiotic resistance and potentially disrupt hormonal balance in consumers.

Nutritional value of foods

Studies have shown that organic fruits and vegetables can contain higher levels of antioxidants, vitamins, and minerals compared to their conventionally grown counterparts. The richer in nutrients our food is the better when it comes to maintaining good health and protection from chronic disease.

GMO-free

 To be certified as organic food must be non-GMO (genetically modified organism). Genetically modified crops are altered at the genetic level to resist pests or enhance growth or taste. While GMOs are subject to rigorous testing for safety, concerns about their long-term effects on health and the environment persist. By choosing organic, you can avoid potential unknown GMO-related risks.

It can be argued that some GMO foods are altered to require the use of fewer pesticides, or can even be modified to contain more nutrients, however it’s still too early to understand any long-term health implications from foods modified in this way, and wise to exercise caution.

 Environmental

As well as the health benefits associated with avoiding conventionally farmed and grown foods, organic farming is much kinder to the environment. Conventional farming methods are having a detrimental effect on the environment with research showing pesticides may be responsible for the decline in bee numbers, as well as contaminating bodies of water posing a threat to aquatic ecosystems.

Which foods should I buy organic?

In an ideal world, all our food would be organically grown and produced, however given the high cost of living, we may need to be more selective about which foods we favour when buying organically.

I always advise eating organic dairy and it’s not too much more expensive than the regular varieties. If you can buy your meat or farmed fish organically that would be ideal too. After that, for fruits and vegetables a general rule of thumb is if it has a thick skin it usually requires less pesticides. You can also look at the Clean 15 and Dirty Dozen for guidelines on which fruits and vegetables require more pesticides which is a list devised by the Environmental Working Group (who are a team of scientists, researchers and policymakers):

Clean 15 (foods which usually don’t have a high level of pesticide residue)

Avocado, sweetcorn, pineapple, onions, papaya, frozen peas, asparagus, honeydew melon, kiwi, cabbage, mushrooms, mangoes, sweet potatoes, watermelon, and carrots.

Dirty Dozen (foods that contain high levels of pesticide residues)

Strawberries, spinach, kale, peaches, pears, nectarines, apples, grapes (includes wine!), peppers, cherries, blueberries, and green beans.