For the purposes of this post, I am only discussing organic produce.  We have already discussed milk, and will tackle meat at a separate time.

Organic crop production is another confusing topic for the typical American consumer.  Internet promotions claim organic is the only healthy way to live . . . but the sources might seem a little “fringe”.  Then we see headlines – also bandied about the internet – claiming organic foods offer no significant health benefit.

Who to believe?

Sales of organic produce continue to increase, but skepticism remains.  As with many things in life, the truth lies somewhere between the two extremes.

Often in the area of nutrition, opportunists see a money-making angle.  Their exaggerated claims result in sales, but also promote distrust.  Prudent consumers try to verify claims, but busy lives leave little time for tedious research – so to simplify we dismiss outlandish claims.   And when internet pronouncements confirm our suspicions, we feel justified in our doubting approach.

Organic may not be everything some claim, but neither is it just a bunch of marketing hype to charge higher prices.  Vendors are definitely using marketing hype to charge higher prices, but let’s take a look at the science before disposing of the baby and bath water.

Organic Is and Is Not

What exactly does “organic” mean?

Organic produce, according to the USDA, must be grown without synthetic pesticides, synthetic fertilizers or genetically modified organisms.

Does organic produce contain chemical residues?  Yes, it does.  Organic farms are at the mercy of groundwater and the airborne chemicals from neighboring farms.

Organic farms also use non-synthetic pesticides and fertilizers . . . we don’t really know the health effects of those either.

Nutritional Content

Does organic farming produce healthier food?

Some early studies supported claims that organically farmed fruits and vegetables contained higher levels of nutrients . . . later studies showed no difference.  However, the latest and most reliable studies do show that polyphenol antioxidant levels are 19% to 69% higher in organically raised produce.

The variation in study results cause most nutritionists to avoid assertions that organic means more nutritious.  It might be, but the evidence doesn’t conclusively support that claim.

Pesticide Residues

The most consistently proven benefit of organic produce is the reduced exposure to toxic chemicals.  This is not even a point of debate any more – organic foods definitely have lower pesticide and herbicide residues.

And the chemicals we are talking about cause serious health problems.  Pesticide exposure is linked to birth defects, cancer, and various neurodegenerative diseases.  All sides acknowledge these facts.

The disagreement centers around the real impact on the health of consumers.  Some claim pesticides are safe in the levels consumed.  Others fear any pesticide exposure as lethal.

As discussed above, eliminating all exposure to pesticides and herbicides is not feasible in this day and age.  Even my back-yard garden contains chemicals already in the soil as well as nearby toxic spraying.

Still, the latest most reliable research shows that pesticide residues are four-times lower in the organically raised produce, and cadmium levels are also much lower.

But is it worth the high cost?  Many will always answer, “no.”  If the choice is between eating a conventionally grown carrot and eating no carrot – choose the carrot.

However, I think most people would like to lower their exposure if it could be done without breaking the bank.  We want to eat as healthy as possible, but we’ve got to pay that mortgage as well!

Minimizing Cost

It is important to understand, pesticide levels across all produce on all organic farms is lower than all produce on all conventional farms.  But a more detailed study of specific produce reveals a huge variation in toxicity levels between the various types.  In other words, not every fruit or vegetable carries the same risk.

Following is a chart compiled using 12 years of data from the US Dept. of Agriculture’s Pesticide Data Program.  It lists specific risk levels for various fruits and vegetables, along with recommendations for ten to only consume organic.

The dirty dozen and clean fifteen of produce published back in 2010 can also be helpful, but I find the Consumer Reports risk guide more informative.  Rather that just telling me what is okay and not okay to eat conventional, CR shows five levels of risk and considers the source of produce as well.  For instance, celery is on the dirty dozen list, but CR says conventional celery from Mexico is safe while celery from the U.S. is not.

With this information, we can make our own decisions about acceptable levels of risk.  The first step toward a balanced approach is determining which conventional items have a risk factor unacceptable to you.  Next consider the amount of those items your family consumes.  For example, if your family eats lots of green beans all year, organic might be worth the cost for you.  If you only eat peaches a few weeks out of the year, maybe that is not a huge deal.

For that large quantity of green beans, the cheapest route, if feasable for you, is to buy as much as possible at the height of the season and freeze, can, or dehydrate your produce.  If available in your area, farmer’s markets or organic food co-ops usually have the best prices.  Alternately, organic produce in the freezer section is less expensive and almost as nutritious as fresh.  This is especially popular among strawberry and peach lovers.

The key is to reduce exposure as much as financially possible – armed with real information without all the hype, you can make better decisions about your food.