Are organic foods 100 free of pesticides

Nutrition and healthy eating

Organic foods: Are they safer? More nutritious?

Discover the difference between organic foods and their traditionally grown counterparts when it comes to nutrition, safety and price.

By Mayo Clinic Staff

Once found only in health food stores, organic food is now a common feature at most grocery stores. And that's made a bit of a problem in the produce aisle.

For example, you can pick an apple grown with usual (conventional) methods. Or you can pick one that's organic. Both apples are firm, shiny and red. They both provide vitamins and fiber. And neither apple has fat, salt or cholesterol. Which should you choose? Get the facts before you shop.

What is organic farming?

The word "organic" means the way farmers grow and process farming (agricultural) products. These products include fruits, vegetables, grains, dairy products such as milk and cheese, and meat. Organic farming practices are designed to meet the following goals:

• Improve soil and water quality
• Cut pollution
• Provide safe, healthy places for farm animals (livestock) to live
• Enable natural farm animals' behavior
• Promote a self-sustaining cycle of resources on a farm

Materials or methods not allowed in organic farming include:

• Artificial (synthetic) fertilizers to add nutrients to the soil
• Sewage sludge as fertilizer
• Most synthetic pesticides for pest control
• Using radiation (irradiation) to preserve food or to get rid of disease or pests
• Using genetic technology to change the genetic makeup (genetic engineering) of crops, which can improve disease or pest resistance, or to improve crop harvests
• Antibiotics or growth hormones for farm animals (livestock)

Organic crop farming materials or practices may include:

• Plant waste left on fields (green manure), farm animals' manure or compost to improve soil quality
• Plant rotation to keep soil quality and to stop cycles of pests or disease
• Cover crops that prevent wearing away of soil (erosion) when sections of land aren't in use and to plow into soil for improving soil quality
• Mulch to control weeds
• Insects or insect traps to control pests
• Certain natural pesticides and a few synthetic pesticides approved for organic farming, used rarely and only as a last choice and coordinated with a USDA organic certifying agent

Organic farming practices for farm animals (livestock) include:

• Healthy living conditions and access to the outdoors
• Pasture feeding for at least 30% of farm animals' nutritional needs during grazing season
• Organic food for animals
• Shots to protect against disease (vaccinations)

Organic or not? Check the label

The U.S. Department of Agriculture (USDA) has set up an organic certification program that requires all organic food to meet strict government standards. These standards control how such food is grown, handled and processed.

Any product labeled as organic on the product description or packaging must be USDA certified. If it's certified, the producer may also use an official USDA Organic seal.

The USDA says producers who sell less than $5,000 a year in organic food don't need to be certified. These producers must follow the guidelines for organic food production. But they don't need to go through the certification process. They can label their products as organic. But they can't use the official USDA Organic seal.

Products certified 95 percent or more organic may display this USDA seal.

The USDA guidelines describe organic foods on product labels as:

• 100% organic. This label is used on certified organic fruits, vegetables, eggs, meat or other foods that have one ingredient. It may also be used on food items with many ingredients if all the items are certified organic, except for salt and water. These may have a USDA seal.
• Organic. If a food with many ingredients is labeled organic, at least 95% of the ingredients are certified organic, except for salt and water. The items that aren't organic must be from a USDA list of approved additional ingredients. These also may have a USDA seal.
• Made with organic. If a product with many ingredients has at least 70% certified organic ingredients, it may have a "made with organic" ingredients label. For example, a breakfast cereal might be labeled "made with organic oats." The ingredient list must show what items are organic. These products can't carry a USDA seal.
• Organic ingredients. If a product has some organic ingredients but less than 70% of the ingredients are certified organic , the product can't be labeled as organic. It also can't carry a USDA seal. The ingredient list can show which ingredients are organic.

Does 'organic' mean the same thing as 'natural'?

No, "natural" and "organic" are different. Usually, "natural" on a food label means that the product has no artificial colors, flavors or preservatives. "Natural" on a label doesn't have to do with the methods or materials used to grow the food ingredients.

Also be careful not to mix up other common food labels with organic labels. For example, certified organic beef guidelines include pasture access during at least 120 days of grazing season and no growth hormones. But the labels "free-range" or "hormone-free" don't mean a farmer followed all guidelines for organic certification.

Organic food: Is it safer or more nutritious?

Some data shows possible health benefits of organic foods when compared with foods grown using the usual (conventional) process. These studies have shown differences in the food. But there is limited information to prove how these differences can give potential overall health benefits.

Potential benefits include the following:

• Nutrients. Studies have shown small to moderate increases in some nutrients in organic produce. Organic produce may have more of certain antioxidants and types of flavonoids, which have antioxidant properties.
• Omega-3 fatty acids. The feeding requirements for organic farm animals (livestock) usually cause higher levels of omega-3 fatty acids. These include feeding cattle grass and alfalfa. Omega-3 fatty acids a kind of fat are more heart healthy than other fats. These higher omega-3 fatty acids are found in organic meats, dairy and eggs.
• Toxic metal. Cadmium is a toxic chemical naturally found in soils and absorbed by plants. Studies have shown much lower cadmium levels in organic grains, but not fruits and vegetables, when compared with crops grown using usual (conventional) methods. The lower cadmium levels in organic grains may be related to the ban on synthetic fertilizers in organic farming.
• Pesticide residue. Compared with produce grown using usual (conventional) methods, organically grown produce has lower levels of pesticide residue. The safety rules for the highest levels of residue allowed on conventional produce have changed. In many cases, the levels have been lowered. Organic produce may have residue because of pesticides approved for organic farming or because of airborne pesticides from conventional farms.
• Bacteria. Meats produced using usual (conventional) methods may have higher amounts of dangerous types of bacteria that may not be able to be treated with antibiotics. The overall risk of contamination of organic foods with bacteria is the same as conventional foods.

Are there downsides to buying organic?

One common concern with organic food is cost. Organic foods often cost more than similar foods grown using usual (conventional) methods. Higher prices are due, in part, to more costly ways of farming.

Food safety tips

Whether you go totally organic or choose to mix conventional and organic foods, keep these tips in mind:

• Choose a variety of foods from a mix of sources. You'll get a better variety of nutrients and lower your chance of exposure to a single pesticide.
• Buy fruits and vegetables in season when you can. To get the freshest produce, ask your grocer what is in season. Or buy food from your local farmers market.
• Read food labels carefully. Just because a product says it's organic or has organic ingredients doesn't mean it's a healthier choice. Some organic products may still be high in sugar, salt, fat or calories.
• Wash and scrub fresh fruits and vegetables well under running water. Washing helps remove dirt, germs and chemical traces from fruit and vegetable surfaces. But you can't remove all pesticide traces by washing. Throwing away the outer leaves of leafy vegetables can lessen contaminants. Peeling fruits and vegetables can remove contaminants but may also cut nutrients.

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April 22, 2022Show references

1. Organic production and handling standards. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/organic-production-handling-standards. Accessed March 30, 2022.
2. Introduction to organic practices. U.S. Department of Agriculture. https://www.ams.usda.gov/publications/content/introduction-organic-practices. Accessed March 30, 2022.
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See more In-depth

Does organic mean pesticide free? 5 things to know about the USDA organic label

Why do we all have a different definition for organic foods? Is it really pesticide-free? Hormone-free? And if the label reads natural, is it also organic? We took a look at how the USDA monitors organic products and what the term really means.

Did you know that vitamin C doesnt cure the common cold? And that Twinkies dont last forever theyre only fresh for around 25 days? And that gum doesnt stay in your gut for 7 years it passes through just like everything else? These myths have been proven false by credible institutions.

So, in this age of transparency and information, how can we still believe so many falsehoods?

Theres another big misconception in the food industry. And with two kids and a goal to prepare nutritious foods for us this holiday season, I decided to closely examine what it means when a food is labeled organic. Is it really worth splurging for that organic heritage turkey and finding herbs and vegetables locally grown on organic farms to prepare and season our dishes?

What Ive found when asking what organic means to people is that its a very contentious term with very strong opinions. It means many different things to different people: pesticide-free, GMO-free, small local farms, nutrient-dense, richer soilthe list goes on.

For many, choosing organic foods is an emotional decision. Mintel reports that most of us purchasing natural or organic products dont fully understand the nuances of these claims, but just feel better about buying them, for one reason or another. This leads to most of us purchasing these products for our family while not knowing precisely why, besides a broad feeling of moral obligation.

So, despite its perceived flexibility in definition, what makes a food officially organic in the U.S. is not as wholly-encompassing as many of us think it is.

So what does organic really mean, then?

For a food to be considered organic, it requires the approval of the United States Department of Agricultures Agriculture Marketing Service (AMS).The overarching purpose of the AMS is to create worldwide marketing opportunities for U.S. producers of food, fiber, and specialty crops while also ensuring the quality and availability of applicable food products.

In addition to the National Organic Program, the AMS oversees a variety of other programs affecting our food and ag system, including food quality protection, hemp production and country of origin labeling. With the U.S. organic industry under the scrutiny of the AMS, all such foods must be produced using their approved methods, whether it is grown in the U.S. or another country.

So now we understand that organic foods cant be genetically engineered nor cultivated with popular synthetic pesticides, like Roundup. But what about other claims, like pesticide-free, clean, locally-farmed, grass-fed, and all those other terms that are tossed about when thinking of organic food? Lets take a closer look.

Organic food can have pesticides?

Contrary to popular belief, organic foods have pesticides, whether used directly on the crops or not. Organic foods can be treated with pesticides from the USDAs approved substances list, which includes products like copper sulfate and hydrogen peroxide. Though organic farmers mostly use natural pesticides on their crops, there are synthetic pesticides approved for use on organic crops, as well. Also, the USDA reports thatpesticide residues are found on both organic and conventional crops alikein its Pesticide Data Program, but all crops are held to regulations governing safe consumption levels.

Arent organic foods locally farmed?

Just as conventional farms have larger and smaller operations throughout the country, so do organic farms. In fact, many larger farms have both organic and conventional operations. Because of this flexibility, it is awesome that we can find both conventional AND organic raspberries on our grocery shelves in the dead of winter. An amazing feat!

Organic foods are also imported into the U.S. every day from countries all over the world. All farms exporting their organic products to the U.S. must also be organically certified according to the USDA organic regulations. Though not all organic products indicate their country of origin, the products must still comply with the U.S. National Organic program.

How about only grassfed and no drugs?

Contrary to popular belief, organic livestock can indeed be raised in a feedlot; purchasing organic meat does not guarantee grass-fed or grass-finished animals. However, the USDA organic seal on meats does mean a few other things that may be important to you.

For instance, organic livestock must be raised and must have year-round access to the outdoors. They must also be fed an all-organic diet (which can include organic grains), and may not be given antibiotics or hormones. However, they can receive vaccines for disease prevention and a handful of approved drugs, like pain and deworming medications.

Its important to note that, for the U.S., hormones are prohibited for use on all chickens, turkeys, and pigs whether organic or not. So if youre buying your family organic chicken tenders only to avoid added hormones, save your money and buy conventional chicken!Furthermore, almost all dairy cows, both organic and conventional, dont receive additional hormones, like rBST.

But at the least, arent organic foods better for us and the environment?

Many of us assume that organic foods are better for our bodies than their conventional counterparts. However, a consensus has not been formed by the scientific community on this hypothesis, as many studies have had inconsistent research parameters, such as too small of sample size to apply to a larger population.

Of particular note, several studies have shown that those eating organic foods more frequently are less likely to be overweight and have heart disease, but it turns out they were more likely to practice healthier diet and exercise choices, in general.

But you know whats definitely better for all of us? Eating a fresh salad instead of a bowl of Annies organic and grassfed mac & cheese! No offense to Annies my kids are obsessed with their shells with white cheddar ? But the answer is to just eat lots of veggies, no matter how theyre grown!

Theres another big issue here thats not as black and white as organic or conventional. If nutrient-rich soil is of utmost importance for you, then youll need to do some research and look into the farms growing your produce. As stewards of the land, good farmers whether of organic or conventional crops take great care of their soil, crops and livestock, which is the most integral part in creating healthy, wholesome foods.

Thinking about it a different way, lets say you lease a modestly-priced, mid-range SUV for your family, while your neighbors, the Joneses, purchase a top-of-the-line, luxury SUV. Darn those Joneses! Three years later, when the lease is up, youre eager to trade in your car because youve taken such good care of it. However, your neighbors have significantly damaged their once-sweet ride and must suffer the consequences. Its not the model of the car, or the type of farm, that mattersits the owner the farmer.

I hope this has been enlightening for you as doing this research was for me. Its definitely opened my eyes to how easily we make decisions based on marketing and misperceptions without thinking about whats really important our ongoing health and wellness that can only be achieved by making sound dietary choices.

For my family and me, that means paying less attention to gimmicky food labels and simply just eating tons more fresh fruits and veggies, organic or not.

The Bottom Line

Organic foods are overseen by the USDAs Agriculture Marketing Service and must be produced while protecting natural resources, conserving biodiversity, and using only approved substances and technologies. Contrary to misconception, it doesnt mean organic foods are better. Just take heart knowing you cant go wrong with eating lots of vegetables and fruits every day, whether conventional or organic!

Hillary Kaufman covers food trends and technological advances in health for Dirt-to-Dinner, a site dedicated to helping you better understand how your food is grown. She graduated from Northeastern University in Boston with a B.S. in Business Administration

This article is published as part of a partnership with Dirt to Dinner, which can be followed on Twitter @Dirt_To_Dinner