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Is Organic Produce Actually Better For You?

October 22, 2024

If you’ve ever found yourself at the grocery store debating between organic and regular produce, you might think they look pretty similar.

So what exactly justifies the higher price tag? We asked Nivedita Agarwal, MD, a bariatric medicine specialist with the Hartford HealthCare Digestive Health Institute to break down the differences.

Here’s what you need to know about your favorite fruits and vegetables, and why the label matters.

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What sets organic foods apart from conventional ones?

Organic farmers must follow specific rules. They’re not allowed to use things like:

  • Synthetic chemical fertilizers
  • Pesticides
  • Hormones
  • Antibiotics
  • Synthetic waxes
  • Preservatives
  • Other artificial food additives
  • Genetically modified organism (GMO) seeds

“Studies show that pesticide residues in organic produce are about five times lower than in conventional produce, thanks to strict regulations against synthetic pesticides,” says Dr. Agarwal. “Choosing organic can reduce your exposure to these chemicals.”

> Related: 4 Ways to Put Your Fresh Vegetables to Work

Organic produce might have a slight edge nutritionally.

While the nutritional differences between organic and conventional crops are minimal, some key points are worth noting.

“Organic doesn’t mean healthier in terms of micronutrient content, as those remain the same in both organic and conventional produce,” explains Dr. Agarwal. “However, organic fruits and vegetables tend to have more phenolic compounds, and organic crops generally contain higher levels of antioxidants, particularly polyphenols.”

Polyphenols have been shown to protect the body from inflammation and damage that increases your risk of heart disease and cancer, and may also improve digestion, brain function and sugar levels.

Here’s when to choose organic produce.

A common misconception is that organic produce is completely pesticide-free. While it may still contain some pesticides, the levels are significantly lower, making it a healthier choice.

But, buying everything organic might be unrealistic if you want to stay mindful of your grocery budget. With a bit of help from Dr. Agarwal, here’s a quick guide on when it’s worth opting for organic:

  • Strawberries, blueberries and cherries: These are among the most pesticide-contaminated fruits, making them a top choice for organic.
  • Spinach: This leafy green is heavily sprayed with pesticides, which is important when you think about the weight you need to consume. Choose organic for your bagged or boxed spinach.
  • Apples, peaches and pears: Their thin skin allows pesticides to seep into the flesh, so it’s best to look for organic options.
  • Bell peppers, hot peppers and green beans: Since you eat the skin, choosing organic is a safer bet.
  • Leafy greens (kale, collard greens, mustard greens and lettuce): These vegetables tend to contain high amounts of pesticides, so organic is the best option.
  • Nectarines, tomatoes, celery and potatoes: These foods are also known to carry a lot of pesticides, so try to buy organic when possible.

> Related: Nutrition Smack Down: Fresh vs. Frozen vs. Canned Produce

Organic food labels can be confusing, but here’s what they tell you.

If a food has an organic label, it can’t contain GMOs. But there’s more you can do to identify what you’re buying.

“Price lookup (PLU) codes offer a clue,” explains Dr. Agarwal. “Organic foods usually have five-digit codes starting with the number 9, while conventional produce has four-digit codes starting with 3 or 4.”

Since not all produce will have these codes, here’s how to decipher standard food labels at the grocery store:

  • 100% Organic: The product is entirely organic.
  • Organic: At least 95% of the ingredients are organic.
  • Made with Organic Ingredients: At least 75% of the ingredients are organic.
  • Natural: The product contains no artificial ingredients or added colors and is minimally processed. However, the term “minimally processed” lacks a clear definition, which makes it somewhat controversial.
  • Certified Naturally Grown: This grassroots label applies to foods produced using organic methods but from farms that aren’t officially certified as organic.

> Related: 6 Things to Look for on Nutrition Labels

Health goes beyond the label.

You don’t have to buy organic every time to make healthy choices. Dr. Agarwal recommends turning to the Environmental Working Group (EWG) for guidance.

The EWG releases the “Dirty Dozen” and “Clean Fifteen” lists each year, ranking produce based on pesticide levels. The “Dirty Dozen” highlights fruits and vegetables with the most pesticides, while the “Clean Fifteen” features those with the least.

“Above all, it’s more important to eat fruits and vegetables—regardless of how they’re grown—than to skip them,” says Dr. Agarwal. “These nutrient-rich foods are essential for a well-balanced diet.”