Interest in organic food has surged over the past few decades, driven in part by perceived environmental advantages and personal health priorities. Organic labels often signal “cleaner,” or safer choices to shoppers, with the term becoming nearly synonymous with healthy eating. This increase in consumer demand has generated a wider variety of product offerings, but do they actually improve health, or is it mostly hype?

What Is Organic?

The U.S. Department of Agriculture develops and enforces specific standards for the production, handling and labeling of organic food, based on category. The USDA also accredits certifying agents, responsible for ensuring compliance with USDA standards for certified organic products. 

For example, fruits, vegetables and grains must be grown with only natural fertilizers and eco-friendly pest control, and without genetic engineering or ionizing radiation. Meat, dairy and eggs must be raised without use of growth hormones or antibiotics and be able to roam freely outdoors. Packaged goods must be free of GMOs, artificial colors, flavors, and preservatives. 

Additionally, there are different labeling categories to show how much of a product is organic.

• 100 Percent Organic – all ingredients must be organic. 

• Organic – at least 95% of ingredients must be organic.

• Made With Organic Ingredients – at least 70% of ingredients must be certified organic.

• Specific Organic Ingredient Listings – specific organic ingredients may be listed in a product containing less than 70% certified organic ingredients.

Which Foods Are Worth It?

Many people turn to outside organizations for help with navigating what’s worth buying organic. The Environmental Working Group’s annual Shopper’s Guide to Pesticides in Produce ranks the levels of pesticide residues found on commonly eaten fruits and vegetables, producing the well‑known “Dirty Dozen” and “Clean Fifteen” lists. Indicating which twelve produce items carry the highest amount of pesticide residues and which fifteen carries the lowest. Research shows that even the highest residue levels found on Dirty Dozen items remain well below thresholds considered harmful. Ultimately, the EWG lists can be a helpful tool for prioritizing organic purchases if you’re trying to reduce exposure or shop on a budget. But they shouldn’t be interpreted as warnings to avoid certain fruits or vegetables. Whether organic or conventional, produce remains one of the most nutritious, beneficial categories of food you can put on your plate.

Organic foods come in all forms, and the label alone doesn’t guarantee a healthier choice. It’s entirely possible to find organic cookies, chips, and other highly processed snacks that offer little nutritional advantage over their conventional counterparts. These items should be approached with the same moderation as any junk food.

The same idea applies to organic meat, dairy, and eggs. While choosing organic animal products can reduce exposure to certain pesticides, hormones, or antibiotics used in conventional farming, it doesn’t automatically make them lower in saturated fat, calories, or sodium. Organic ice cream is still ice cream. 

The overwhelming majority of research consistently supports eating more fiber-rich foods from fruits, vegetables, legumes and whole grains for greater longevity and reduced risk of chronic disease. Further, adequate protein intake from a variety of sources supports overall health, whether from conventional or organic sources. Ultimately, the most important practice is to enjoy a balanced diet that includes a variety of food groups in a way that fits your lifestyle, whether from conventional or organic sources. 

If aiming to consume foods with fewer pesticides, growth hormones or artificial preservatives, whether for personal health reasons or for ethical concerns, prioritizing organic products can help. Food City’s Pick Well program makes it easier to identify organic foods when shopping in stores or online. All products with the green “Organic” shelf tag must also be identified by the USDA Organic stamp on the product label.