What food is 100 organic

What Is Organic Food, and Is It Better Than Non-Organic Food?

Organic foods have grown increasingly popular over the last 2 decades. In fact, U.S. consumers spent $56 billion on organic produce in 2020 (1).

This number increased by nearly 13% from 2019, so their popularity does not seem to be slowing down (2).

Some people think organic food is safer, healthier, and tastier than conventionally grown food (3).

Others say its better for the environment and the well-being of animals.

This article compares organic and non-organic foods, including their nutrient content and effects on human health.

The term organic refers to how certain foods are produced. Organic foods have been grown or farmed without the use of:

In order to be labelled organic, a food product must be free of artificial food additives. This includes artificial sweeteners, preservatives, coloring, flavoring, and monosodium glutamate (MSG).

Organically grown crops tend to use natural fertilizers like manure to improve plant growth. Animals raised organically are not given antibiotics or hormones.

Organic farming tends to improve soil quality and the conservation of groundwater. It also reduces pollution and may be better for the environment.

The most commonly purchased organic foods are fruits, vegetables, grains, dairy products and meat. Processed organic products are also available, such as sodas, cookies, and meat substitutes.

Summary

Organic foods are produced through farming practices that only use natural substances. This means avoiding all artificial chemicals, hormones, antibiotics, and GMOs.

Studies comparing the nutrient content of organic and non-organic foods have had mixed results.

This is most likely due to natural variation in food handling and production. However, evidence does suggest that foods grown organically may be more nutritious.

Organically grown crops have more antioxidants and vitamins

Several older studies have found that organic foods generally contain higher levels of antioxidants and certain micronutrients, such as vitamin C, zinc, and iron (4, 5, 6, 7).

In fact, antioxidant levels can be up to 69% higher in these foods (7).

A 2003 study found that organically grown berries and corn contained 58% more antioxidants and up to 52% higher amounts of vitamin C (6).

Whats more, one study reported that replacing regular fruit, vegetables and cereals with organic versions could provide extra antioxidants in your diet. This was comparable to eating 12 extra portions of fruit and vegetables daily (7).

Organic plants do not rely on chemical pesticide sprays to protect themselves. Instead, they produce more of their own protective compounds, namely antioxidants.

This may partly explain the higher levels of antioxidants in these plants.

Nitrate levels are generally lower

Organically grown crops have also been shown to have lower levels of nitrate. In fact, studies have shown that nitrate levels are 30% lower in these crops (7, 8).

High nitrate levels are associated with an increased risk of certain types of cancer (9, 10).

Theyre also associated with a condition called methemoglobinemia, a disease in infants that affects the bodys ability to carry oxygen (11, 12).

Organic dairy and meat may have a more favorable fatty acid profile

Organic milk and dairy products may contain higher levels of omega-3 fatty acids and slightly higher amounts of iron, vitamin E, and some carotenoids (13, 14, 15).

However, organic milk may contain less selenium and iodine than non-organic milk. These are two minerals that are essential for health (14).

A review of 67 studies found that organic meat contained higher levels of omega-3 fatty acids and slightly lower levels of saturated fats than conventional meat (16).

A higher intake of omega-3 fatty acids has been associated with many health benefits, including a reduced risk of heart disease.

However, several other studies found no differences.

While several studies find that organic foods can have significant positive outcomes, others have found insufficient evidence to recommend organic over conventional (17).

An observational study comparing the nutrient intakes of nearly 4,000 adults consuming either organic or conventional vegetables found conflicting results.

Although a slightly higher intake of certain nutrients was seen in the organic group, this was most likely due to higher overall vegetable consumption (18).

A review of 35 studies found some positive outcomes associated with organic food but couldnt draw any definitive conclusion (19).

Another review of 233 studies found a lack of strong evidence to conclude that organic foods are more nutritious than regular foods (20).

Nevertheless, it is important to remember that these studies vary quite widely in their results.

This is because the nutrient content of food depends on many factors, such as soil quality, weather conditions, and when the crops are harvested.

The composition of dairy products and meat can be affected by differences in animal genetics and animal breed, what the animals eat, the time of year, and the type of farm.

The natural variations in the production and handling of foods make comparisons difficult. Thats why the results of these studies arent conclusive.

Summary

Organically grown crops may have less nitrate and more of certain vitamins, minerals, and antioxidants. Organic dairy products and meat may have more omega-3 fatty acids. However, the evidence is mixed.

Many people choose to buy organic food in order to avoid artificial chemicals.

Evidence suggests that consuming these foods may reduce your exposure to pesticide residues and antibiotic-resistant bacteria (20).

One study found that levels of cadmium, an extremely toxic metal, were 48% lower in organic produce. In addition, pesticide residues were four times more likely to be found in non-organic crops (7).

It is important to note that the higher levels of cadmium and pesticide residue in conventionally grown produce were still well below safety limits (21).

However, some experts worry that cadmium can accumulate over time in the body, potentially causing harm. Washing, scrubbing, peeling, and cooking food can reduce these chemicals, although it doesnt always remove them completely (22, 23).

Nevertheless, evidence suggests that the risk of exposure to pesticide residue in foods is small and unlikely to cause harm (24, 25).

Summary

Choosing organic foods may reduce your exposure to toxins, pesticide residues, and antibiotic-resistant bacteria. However, the levels of toxins in regular produce are generally well below the safety limits.

There is some evidence suggesting that organic foods have health benefits.

For example, several lab studies found that their higher antioxidant content helped protect cells from damage. And animal studies show that organic diets may benefit growth, reproduction, and the immune system (26).

One study also reported that chickens fed an organic diet showed reduced weight gain and had stronger immune systems (26).

Older observational studies suggest that organic foods may lower risk of allergies and eczema in children and infants. (27, 28, 29).

A large 2014 observational study of 623,080 women found no difference in cancer risk between people who never ate organic food and those who ate it regularly (30).

Unfortunately, theres simply not enough strong evidence available to confirm that organic foods benefit human health more than conventional foods.

More high quality human studies are needed.

Summary

There is not enough strong evidence available to prove that eating organic provides health benefits over eating regular foods.

Just because a product is labeled organic, it doesnt mean that it is nutrient dense.

Some of these products are still highly processed foods high in calories, added sugar, salt, and added fats.

For example, items such as organic cookies, chips, sodas, and ice cream should be consumed in moderation. Despite being organic, these products may still be low in nutrients.

When making the choice of what to eat, it may be more beneficial to choose based on your dietary needs and the vitamins and minerals contained in the food, rather than on the basis of organic versus conventional.

Summary

Highly processed organic food can still be low in nutrients and high in added fat, sugar, and calories.

The United States Department of Agriculture (USDA) has set up an organic certification program. This means any farmer or food producer selling organic food must meet strict government standards.

If you decide to choose organic, its important to look for the USDA organic seal.

Also, watch for these statements on food labels, so you can identify food that is truly organically grown:

• 100% organic. This product is made entirely from organic ingredients.
• Organic. At least 95% of the ingredients in this product are organic.
• Made with organic ingredients. At least 70% of the ingredients are organic.

If a product contains less than 70% organic ingredients, it cannot be labeled organic or use the USDA seal. Similar standards are enforced in Europe, Canada, and Australia. Each country or continent has its own seal to help consumers identify organic food.

Summary

To identify organic food, look for the appropriate seal or a statement like one of the three examples above.

The evidence is mixed on whether organic foods contain more antioxidants and nutrients than conventionally grown food.

Consuming organic food may reduce your exposure to artificial chemicals, added hormones, and antibiotic-resistant bacteria.

However, it can cost more and may not be accessible to everyone. Additionally, its not clear if going organic has additional health benefits.

Whether to buy organic is a choice you should make based on your personal preferences.

What does 100% Organic REALLY Mean?

Nowadays were very conscious about the food we eat and where it comes from. If youre an avid produce consumer youll be familiar with terms such as Non-GMO, Certified Organic and 100% organic, for instance. However, what do these labels really mean for you? What is the real benefit?

The USDA states that the goal of organic foods and organic farming is to integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity.

So, if you see the USDA Organic or Certified Organic seal on your food, it must have an ingredients list and the contents should be 95% or more certified organic. What does this mean? We imply that the item is free of synthetic additives like pesticides, chemical fertilizers, and dyes, and must not be processed using industrial solvents, irradiation, or genetic engineering. These specifications have been handed down to the USDA for quality control. The remaining 5% may only be foods or processed with additives on a controlled items list.

Certified Organic isnt the only label youll see. Heres where 100% organic comes into the fray.

When you see a 100% organic label on your produce, it means all of the ingredients must meet the guidelines above, or made with organic, which means that the ingredients must contain 70% or more organic ingredients, the USDA seal cannot be used anywhere on the package, and the remaining 30% of the ingredients may not be foods or processed with additives on a special exclusion list.

Tell us what you think in the comments below and let us know if you buy organic!

Understanding the USDA Organic Label

Posted by Miles McEvoy, Deputy Administrator of the National Organic Program in

Food and Nutrition

Jul 22, 2016

Amidst nutrition facts, ingredient lists, and dietary claims on food packages, organic might appear as one more piece of information to decipher when shopping for products. Understanding what the organic label means can help shoppers make informed purchasing choices.

Organic is a labeling term found on products that have been produced using cultural, biological, and mechanical practices that support the cycling of on-farm resources, promote ecological balance, and conserve biodiversity. The National Organic Program part of USDAs Agricultural Marketing Service enforces the organic regulations, ensuring the integrity of the USDA Organic Seal.

In order to make an organic claim or use the USDA Organic Seal, the final product must follow strict production, handling and labeling standards and go through the organic certification process. The standards address a variety of factors such as soil quality, animal raising practices, and pest and weed control. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used.

Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible. Organic produce must be grown on soil that had no prohibited substances (most synthetic fertilizers and pesticides) applied for three years prior to harvest. As for organic meat, the standards require that animals are raised in living conditions accommodating their natural behaviors, fed organic feed, and not administered antibiotics or hormones.

There are four distinct labeling categories for organic products 100 percent organic, organic, made with organic ingredients, and specific organic ingredients.

In the 100 Percent Organic category, products must be made up of 100 percent certified organic ingredients. The label must include the name of the certifying agent and may include the USDA Organic Seal and/or the 100 percent organic claim.

In the Organic category, the product and ingredients must be certified organic, except where specified on National List of Allowed and Prohibited Substances. Non-organic ingredients allowed perthe National List may be used, but no more thanfive percent of the combined total ingredients may contain non-organic content. Additionally, the label must include the name of the certifying agent, and may include the USDA Organic Seal and/or the organic claim.

For multi-ingredient products in the made with organic category, at least 70 percent of the product must be certified organic ingredients. The organic seal cannot be used on the product, and the final product cannot be represented as organic only up to three ingredients or ingredient categories can be represented as organic. Any remaining ingredients are not required to be organically produced but must be produced without excluded methods (genetic engineering). All non-agricultural products must be allowed on the National List. For example, processed organic foods may contain some approved non-agricultural ingredients, like enzymes in yogurt, pectin in fruit jams, or baking soda in baked goods.

Multi-ingredient products with less than 70 percent certified organic content would fall under the specific organic ingredients, and dont need to be certified. These products cannot display the USDA Organic Seal or use the word organic on the principal display panel. They can list certified organic ingredients in the ingredient list and the percentage of organic ingredients.

Becoming familiar with organic labeling allows consumers to make informed decisions about the products they purchase. Consumers can be assured that the integrity of USDA organic products are verified from farm to market. You can learn more about organic labeling by visiting: Labeling Organic Products.