Are benefits of organic food worth the cost?

Food costs are rising, and consumers are starting to question if paying 40 percent to 150 percent more for organic food is worth it. There is a widespread belief that organic foods are more healthful than conventionally grown foods with more nutrients and lower risk of food-borne illnesses, and that they may provide protection from or even cure cancer.

What does organic mean?

Organic farming excludes the use of chemical pesticides, synthetic fertilizers and growth hormones in animal feed. While certifications vary from country to country, in the United States, foods that earn the U.S. Department of Agriculture organic seal must contain at least 95 percent organic ingredients. Only those foods made entirely of organically produced ingredients can claim a 100 percent organic label. A food label that says “made with organic ingredients” contains at least 70 percent organic ingredients.

Do they have more nutrients?

A recent report from America’s Organic Trade Association claimed that organic fruits and vegetables contain 25 percent more nutrients than conventionally grown produce. This finding was refuted by a Rutgers University professor who claimed the trade association was selective in its data analysis and that there was very little difference in nutritional quality between organic and traditional foods. The truth is that we really don’t know if organic foods pack a more nutritional punch, but most scientists think that any difference would not be enough to affect your overall health.

Are they safer?

Proponents of organic foods were surprised when several brands of organic bagged spinach were found to be contaminated with E. coli and were included in a nationwide recall in 2006. While it is likely that organically grown foods contain fewer pesticides, drugs or other chemical residues, the environmental hazards, including risk of E. coli contamination, are found in organic and conventional produce.

A cancer cure?

Some people swear that switching to an organic diet cured them of cancer, but there is no scientific evidence that eating organic foods will prevent or cure cancer. The American Cancer Association recommends eating a variety of fruits and vegetables as part of cancer prevention and says on its Web site that “at this time, no research exists to demonstrate whether such foods are more effective in reducing cancer risk than are similar foods produced by other farming methods.” (www.cancer.org)

What should you buy?

The Environmental Working Group rates fruits and veggies based on pesticide residues, so you might consider buying organic when purchasing produce that it labels as the “dirty dozen” (see list). For other foods, buy in season for the most nutritional value, wash all produce under running water and scrub the outside with a vegetable brush. Remove the outer layers of leafy greens, and eat a variety of foods to maximize nutrients and minimize risk. For packaged foods, remember that organic might not mean healthier — organic potato chips are still high in fat and salt.

Environmental Working Group’s ‘dirty dozen’

The Environmental Working Group rates fruits and veggies based on pesticide residues, so you might consider buying organic when purchasing produce that it labels as the “dirty dozen.”

Peaches

Apples

Bell peppers

Celery

Nectarines

Strawberries

Cherries

Lettuce

Imported grapes

Pears

Spinach

Potatoes

—Based on pesticide residues. Source: For more information, www.foodnews.org.

Your turn: What organic products do you buy and why? Do you have a favorite place to buy them?