Natural? Organic? What does it all Mean?

The term organic also tends to cause confusion. The good news: organic claims on food products are regulated by the USDA. Organic foods must be produced without the use of most conventional pesticides, synthetic fertilizers, sewage sludge, irradiation, or genetic engineering. These foods are also produced using methods that promote the conservation of our natural resources like soil and water.

Organic meat, poultry, eggs, and dairy products come from animals that are raised without the use of antibiotics or growth hormones. The animals also must be raised in living conditions that encourage their natural behaviors such as the ability to graze on pastures and are fed 100% organic feed. This makes it less likely that these animals will carry disease or create antibiotic-resistant strains of bacteria.

Certified organic foods will include the USDA organic seal on the label. You can learn more about the USDA’s National Organic Program on their website.

Many people are under the impression that organic foods are always the healthier option. However, research has generally found that the nutrient value of organic produce and conventionally grown produce is similar. Some packaged organic foods found in the grocery store are still high in calories, saturated fat, and added sugar. So, organic ice cream and organic pretzels are not more nutritious than fresh produce or whole grains just because they wear the organic seal.

You should also consider the cost of buying organic. At times you may find that organic products are the same price as the conventional variety. But often, especially in the produce section of the store, you’ll see that organic items cost significantly more than conventional items. A lot of this extra cost comes from the increased labor needs for organic farming.  

Worried about your exposure to pesticides and chemical fertilizers? The Environmental Working Group (EWG) is a non-profit that provides an annual list called the “dirty dozen”. The list names 12 fruits and vegetables found to be highest in pesticide residues based on laboratory tests from the USDA. The dirty dozen currently includes: apples, celery, sweet bell peppers, peaches, strawberries, imported nectarines, grapes, spinach, lettuce, cucumbers, blueberries, and potatoes. Other recent research from the EWG indicates that green beans and leafy greens such as kale and collard greens may also be best bought organic.

Takeaways:

1. Consider cost. If organic foods are too pricey for your budget, don’t let that deter you from buying healthy foods, especially fruits and vegetables. While conventional produce will contain higher levels of pesticide residues, the amount is still very small, and the nutritional benefits of eating fruits and vegetables outweigh the risks of the pesticides. The important thing is to get in those healthy nutrient-rich foods like fresh produce, whole grains, low-fat dairy, nuts and seeds, beans, and lean meats.
2. More research is needed about the effects of pesticides on humans. If your budget allows for it and you want to cut down on your exposure to pesticides and chemical fertilizers, you can start by buying organic varieties of the foods on the dirty dozen list.
3. For foods labeled organic, check the nutrition facts label to compare foods and make the best choice. Be sure to check calories, serving size, and carbohydrates. Again, the organic seal does not always indicate the best choice. If you have diabetes make it a priority to choose foods that fit best with your meal plan. Sticking to your plan will help you control your diabetes and also reduce your risk for diabetes complications.

- See more at: http://www.diabetes.org/mfa-recipes/tips/2013-03/organic-natural-whats-it.html#sthash.SjcyJxy1.dpuf