Organic or not? What you really need to know before filling your cart

There’s a lot of buzz around organic foods: healthier, more eco-friendly, better for the planet… or just more expensive?

As organics grow in popularity, it’s more important than ever to separate fact from fiction. In this article, the registered dietitians from our partner ÉquipeNutrition break down the real differences between organic and conventional foods to help you make smarter (and maybe even tastier) choices!
‍

1. Organic vs conventional: what’s the difference?

Organic foods are produced without synthetic pesticides, GMOs, and use environmentally friendly practices like crop rotation and natural composting (1).

In contrast, conventional agriculture may use synthetic pesticides, chemical fertilizers, and genetically modified organisms to maximize yield (1).
‍

2. Nutritional value: is organic really better?

Some studies highlight nutritional differences between organic and conventional products (2):

• Higher antioxidants: Organic fruits and vegetables contain more beneficial substances like polyphenols and flavonoids, which may support health.
• Lower cadmium levels: Organic foods generally have less cadmium, a toxic metal harmful in large quantities.
• Fewer pesticides: Organic products typically contain about four times fewer pesticide residues than conventional foods.
• More carbohydrates: Organic products contain slightly higher carbohydrate levels.
• Lower protein, amino acids, and fibre: Organic foods may have slightly lower levels of protein, amino acids, and fibre.

Although these differences are statistically significant, they likely have limited impact on daily health. Ultimately, a healthy diet is achievable with both organic and conventional foods (3).

Summary

Organic and conventional foods differ slightly, such as higher antioxidants in organic products, but these differences have limited daily health impacts. Healthy eating is possible with either type.
‍

3. Pesticides: fewer residues in organic foods

While conventional foods are safe for consumption, they may contain pesticide residues. Organic products, on the other hand, typically have fewer residues, which can reassure those aiming to reduce chemical exposure. However, according to Health Canada, there is no conclusive evidence that organic foods are safer than conventional foods regarding pesticide residues (1). The long-term health effects of low-dose pesticide exposure remain a topic of debate (4).

Summary

If you’re looking to reduce pesticide exposure, organic foods are a safer option, though conventional products meet strict safety standards.
‍

4. Environment: the positive impact of organic farming

4.1 A Sustainable Choice for the Planet

Organic farming methods aim to protect biodiversity and soil health. By using techniques like composting and crop rotation, organic farming reduces soil and water pollution and contributes to healthier ecosystems (5).

4.2 The Impact of Conventional Agriculture

While highly productive, conventional agriculture is often criticized for soil depletion and groundwater pollution due to heavy fertilizer and pesticide use. This model can also harm biodiversity, as intensive farming practices and crop homogenization reduce ecological variety (6).

Summary

For those prioritizing sustainability and environmental responsibility, organic seems the preferable choice.
‍

5. Animal welfare: a plus for organic farming

Organic farms enforce stricter animal welfare standards, such as outdoor access and bans on antibiotics and growth hormones (5). For consumers concerned about animal welfare, organic is often considered a more ethical choice.
‍

6. Cost: is organic worth the price?

One barrier to organic foods is their higher cost. Organic production requires more labour, and yields are often lower, which is reflected in the final price (1). However, many consumers are willing to pay more for products they consider healthier and more environmentally friendly.

Summary

If your budget allows, choosing organic is an interesting option, but balanced nutrition is achievable with conventional products.
‍

7. Final thoughts: organic or conventional?

The choice between organic and conventional foods depends on your priorities. Organic offers notable benefits: fewer pesticide residues, positive environmental impact, and better animal welfare standards. However, nutritional differences are modest, and a healthy diet is achievable with either type of product.

For personalised guidance on making food choices that align with your needs and values, consider consulting a dietitian.

Log in to your Bonjour-santé account or subscribe to enjoy exclusive benefits, including quick advice from Bonjour-santé’s nutritionists, as well as a special discount on your first consultation with a nutritionist-dietitian from our partner, ÉquipeNutrition.

‍

References

^{1- Dietitians of Canada. (June 14, 2022). Understanding Organic Foods. UnlockFood.ca. https://www.unlockfood.ca/en/Articles/Farming-Food-production/Organic-Foods-and-Growing-Methods-FAQ.aspx?aliaspath=%2fen%2fArticles%2fFarming-Food-production%2fOrganic-Foods-and-Growing-Methods-FAQ}

^{2- Barański, M., Srednicka-Tober, D., Volakakis, N., Seal, C., Sanderson, R., Stewart, G. B., Benbrook, C., Biavati, B., Markellou, E., Giotis, C., Gromadzka-Ostrowska, J., Rembiałkowska, E., Skwarło-Sońta, K., Tahvonen, R., Janovská, D., Niggli, U., Nicot, P., & Leifert, C. (2014). Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. The British Journal of Nutrition, 112(5), 794–811. https://doi.org/10.1017/S0007114514001366}

^{3- Lamb, A. (September 22, 2023). Is Organic Better? The Harvard Gazette. https://news.harvard.edu/gazette/story/2023/09/is-organic-better/}

^{4- Vigar, V., Myers, S., Oliver, C., Arellano, J., Robinson, S., & Leifert, C. (2019). A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? Nutrients, 12(1), 7. https://doi.org/10.3390/nu12010007}

^{5- Centre québécois du droit de l'environnement (CQDE). (August 11, 2021). Aliments biologiques : comment s’y retrouver ? https://cqde.org/fr/sinformer-nouvelle/agriculture/aliments-biologiques-comment-sy-retrouver/}

^{6- FAO. (2017). The Future of Food and Agriculture – Trends and Challenges. https://openknowledge.fao.org/server/api/core/bitstreams/2e90c833-8e84-46f2-a675-ea2d7afa4e24/content}

‍