What Does Organic Actually Mean? And is it Better for Your Health?
- Aug 31, 2016
- 6 min read
When we go to the grocery store we see thousands of products with all different types of labels. "Heart-Healthy", "Antibiotic-Free", "Low-Fat", "Low-Carb", "Helps Lower Cholesterol", etc. are all commonly seen. These labels often help up decide between products and generally what they say is what they mean. But what about "organic"? If a product says organic that should mean it is organic right? Well, not necessarily. The USDA actually makes it pretty tricky to understand what organic means in all types of products. Let me explain...
It is best to start with some common terms you will run into when looking at organic products.
100% Organic: Any raw or processed product that is made from 100% organically grown ingredients and "processing aids". All organic ingredients must be identified in the ingredients list by the word "organic", or by the use of an asterisk, 100% organic products may use the certified organic seal on their packaging.
Organic: Any raw or processed product that is made from 95% or more of organic ingredients by weight excluding salt and water. Any ingredients that are not organic must be on an allowable list of ingredients per the USDA. All organic ingredients must be identified in the ingredients list by the word "organic", or by the use of an asterisk. Organic products may use the certified organic seal on their packaging.
Made with specific organic ingredients: A multi-ingredient product that is made from at least 70% organic ingredients excluding salt and water. Use of the phrase "made with organic ingredients" is prohibited. A product made with some organic ingredients may NOT use the certified organic seal on their packaging.
Certified Organic Seal: The grower has been inspected by an inspector that works for a state or private agency accredited by the USDA and holds food producers to the same set of standards set by the USDA's National Organic Program. The product must have at least 95% organic ingredients by weight.
**In a multi-ingredient product made from less than 70% organic ingredients, the organic ingredients can be listed on the back of the packaging as organic, but not on the front.
Now that we've covered what terms are used to describe organic products, what does organic actually mean?
As defined by the USDA, "Organic agriculture is an ecological production management system that promotes and enhances biodiversity, biological cycles and soil biological activity. Is is based on minimal use of off-farm inputs and on management practices that restore, maintain, and enhance ecological harmony."
Let me take this fancy definition and break it down for you in simpler terms by category...
Produce (Fruits & Vegetables)
Organic produce must be grown on land which has been free of prohibited substances three years prior to harvest
Organic farming methods include rotation of crops from year to year, planting certain bushes or flowers that attract beneficial insects, use of animal manure as fertilizer, and use of cover crops.
Prohibited substances include most synthetic fertilizers and pesticides, sewer sludge fertilizers, genetic engineering, and irradiation.
Livestock (Cattle, Sheep, Goats, Pigs, Poultry, Wild or Domesticated Game or Horses Raised for Slaughter or Drafting, Bee Keeping)
Organic livestock must be fed 100% organic feed in adequate amounts, and be under organic management from birth or hatching.
Organic livestock must also have access to the outdoors, have access to direct sunlight, freedom of movement, access to pasture, and appropriate housing and sanitation conditions.
Veterinary care is mandatory if needed.
The use of probiotics, hormones, antibiotics and other medications are prohibited to be used continually.
Organic livestock must not be overcrowded.
Animal by-products in feed and plastic pellets are prohibited.
It is important to mention that there are other terms used on packaging of meats that can be quite confusing. These terms include...
Natural: The USDA allows the use of the term "natural" on conventionally raised meat if they define the term on the package. In addition, the meat must be processed minimally, and free of artificial flavors, colors, and preservatives Natural is NOT the same as organic.
Grass-Fed: Cattle must have access to the outdoors, sunlight, exercise areas, and pastures. Cattle do not have to be exclusively grass fed nor must they be grass finished (exclusively grass fed the last few weeks prior to slaughter) Grass-fed meat is NOT that same as organic, but a product can be both "grass-fed" and "organic" if all requirements are met.
Grass feeding improves the safety and nutritional quality of meat. Although red meat is still high in saturated fats, grass-fed meats also contain omega-3 fatty acids, vitamin E, and other vitamins present in grass.
Free-Range: Chickens are provided shelter with unlimited access to the outdoors during their production cycle. Additionally, chickens must have access to unlimited access to food, and water. Free-range is NOT the same as organic.
Cage-Free: Chickens must have freedom of movement and unlimited access to food and water during their production cycle. Chickens may or may not have had access to the outside. Cage-free is NOT the same as organic.
Milk/ Milk Products (Milk, Cheese, Yogurt, etc.)
To obtain the certified organic seal, dairy cows must be fed organic feed, must be allowed access to pasture, sunlight, shade, and shelter.
Milk and milk products must be from animals that have been under organic management for at least one year prior to milk production.
Dairy cows are not to be given antibiotics except in the event of illness. After a cow has been treated with antibiotics, the USDA has standards about how long dairies must wait before allowing milk from treated cows.
Dairy cows also cannot be treated with hormones or genetically modified.
Eggs
Certified organic: hens eat organic feed, are allowed access to the outdoors and sunlight, and are inspected to ensure producers are following these standards.
Certified Humane- Raised & Handled: hens must be fed a healthy diet without antibiotics or hormones. In addition, they must be raised in shelter with resting areas, space to move, and the ability to engage in natural behaviors.
United Egg Producers Certified: hens must receive food and water while in cages.
Fish
Currently, there is no USDA standard for seafood, and the USDA organic seal is not yet allowed to be used on seafood. Now you might be thinking, okay but I've seen organic labels on seafood. Well, there are two ways in which organic products end up on supermarket shelves. These include:
There are private companies accredited by the USDA to do organic certifications. Some of these companies have developed their own organic standards for seafood based on organic livestock standards. Producers pay these companies to certify them as organic but all companies have different standards. Therefore, organic on seafood means whatever the seller chooses to define it as.
Some organic labeled seafood is also imported from other countries. But organic standards in other countries may be different from U.S. organic standards.
Is Organic Better for Your Health?
Nutrition
Studies have shown that organically grown foods have higher levels of vitamins and minerals than conventionally grown foods. A review of 41 studies comparing nutritional value of organically grown produce to conventionally grown produce concluded that organically grown crops provide 27% more vitamin C, 21% more iron, 29% more magnesium, 14% more phosphorus, and 15% less nitrates (substances that reduce the body's ability to carry oxygen). In addition, organically grown foods may contain more flavonoids.
Pesticides
Over 3,000 high-risk toxins present in the United States food supply are currently prohibited from organic foods. These toxins include: pesticides, heavy metals, and solvents. In addition, there are 73 pesticides authorized for agricultural use that may be potential carcinogens. Many of these chemicals are known to be fat-soluble and therefore are stored in fat within the body.
Exposure to heavy metals and pesticides can have the following effects to your health...
Damage of nerve function
Block hemoglobin production (anemia)
Genetic mutations (leads to cancer)
Disruption of ATP (energy) within the cell
Damage of cell membrane structure and function
Harm to the developing brain and nervous system
Studies have shown that the risks associated with exposure to heavy metals and pesticides on conventionally grown foods are minimized by eating organic. In fact, based on a study conducted by the USDA, organically grown produce was shown to have 1/3 as many pesticide residues as conventionally grown produce.
Why is Organic Better for the Environment?
No applications of synthetic pesticides, herbicides, or chemical fertilizers.
Minimizes health and occupational hazards of farm workers
Maintains a restorative and sustainable bio-system
Encourages biodiversity
Conserves water quality
Improves soil quality
I know as well as anyone that organic products can be very expensive. If choosing 100% organic products for you and your family is not in the budget try to purchase only those that have the most pesticide residues.
Fruits and Vegetables most likely to have pesticide residues: bell peppers, celery, spinach, lettuce, potatoes, peaches, apples, nectarines, strawberries, cherries, pears, and grapes.
Fruits and Vegetables least likely to have pesticide residues: onions, avocados, corn, asparagus, peas, cabbage, broccoli, mangoes, kiwis, bananas, and papaya.
As always if you have any questions or want to know more about a specific topic please contact me. Otherwise happy eating!
References:
1. United States Department of Agriculture. Organic production/ organic food: information access tools. United States Department of Agriculture Website. http://www.nal.usda.gov/afsic/organic-productionorganic-food-information-access-tools. Updated April 2016. Accessed August 31, 2016.
2. Nestle, M. What to eat. 1st ed. NY: North Point Press; 2007.
3. Mateljan G. The world's healthiest foods. 1st ed. Seattle, Washington: GMF Publishing; 2007.
4. Robertson S. Organic and Sustainable Food Trends. [PowerPoint]. Boston, MA: Northeastern University Applied Nutrition Program; 2015.
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