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When you see the word “organic” on a food label, do you ever wonder what it really means? We know that organic foods are healthier and better for the environment, but the specifics can be a little confusing. In this blog, I’ll break down what “organic” means for both processed foods and produce. I’ll also talk about what non-GMO means and common GMO crops to look out for.
Organic in Processed Foods
If you’re buying packaged food, “organic” can indicate a lot of things. Here’s what you can expect to find in foods that are labeled as “organic”:
- No artificial dyes: These are synthetic colors that are added to food to make it more appealing. Organic foods use natural coloring such as dried fruit powder, turmeric, beets, spirulina, and annatto.
- No antibiotics: Organic animal products (like meat and dairy) come from animals that haven’t been given antibiotics. This is important because overuse of antibiotics can lead to antibiotic-resistant bacteria.
- No BHT/BHA: These are artificial preservatives that are often used in processed foods. Organic foods use natural preservatives instead!
- No artificial preservatives: This includes any synthetic chemicals that are added to food to help it last longer. Organic foods use natural preservatives instead such as vinegar, lemon juice, and rosemary extract.
- No high fructose corn syrup: This is a sweetener that’s commonly used in processed foods. Organic foods use natural sweeteners like coconut sugar, maple syrup, honey, or date syrup (great healthy substitutes for baking as well).
- No artificial flavoring: These are synthetic chemicals that are added to food to make it taste better. Organic foods use natural flavorings instead such as vanilla, cinnamon, lemon, mint, etc.
- Animal feed is organic and has no glyphosate by-products: Glyphosate is a herbicide that’s used to kill weeds. Organic animal products come from animals that were fed organic feed that doesn’t contain this!
- No GMOs: Genetically modified organisms (GMOs) are plants or animals that have had their genetic material altered in a laboratory. Organic foods don’t contain GMOs!
- No glyphosate sprayed crops: Glyphosate is a herbicide that’s used to kill weeds. Organic crops are not sprayed with glyphosate.
- No added hormones: Organic animal products come from animals that weren’t given hormones.
Organic in Produce
If you’re buying fruits and vegetables, “organic” means something slightly different. Here’s what you can expect to find in organic produce:
- Synthetic chemicals or pesticides are allowed in organic farming: While synthetic chemicals and pesticides are used in organic farming, there are only about 25 synthetics allowed (compared to the approximately 900 allowed in conventional farming).
- The synthetics go through rigorous testing: Any synthetic chemical that’s used in organic farming has to be approved by the National Organic Standards Board (NOSB). The NOSB reviews the chemical to make sure it’s not harmful to human health or the environment.
- They are necessary for production: Synthetic chemicals are only allowed if no natural or organic version exists, and if the farmer has exhausted all other options (like crop rotation, natural pheromones, and beneficial insects).
- They must be consistent with organic practices: Any synthetic chemical that’s used in organic farming has to be consistent with organic farming practices.
Impact on the Environment
Another thing to consider when choosing between organic and conventional foods is the impact on the environment. Organic farming practices are better for the environment because they use fewer synthetic chemicals and pesticides. These chemicals can harm soil quality, waterways, and wildlife. Choosing organic food can help support sustainable farming practices and reduce our impact on the environment. Truly a win/win!
So there’s organic labels and also non-GMO labels. Now that we know what an organic label means, let’s talk about what non-GMO means and when you should be looking for this label!
Non-GMO (Genetically Modified Organism)
Non-GMO means that a food or product does not contain any genetically modified organisms.
Cool, but what does that ACTUALLY mean?
This means that the food or product has not been altered in a laboratory to change its genetic material. Organic refers to the way that food is grown or produced.
To summarize: Non-GMO only refers to the presence or absence of genetically modified organisms, while organic refers to the entire farming and production process, including the use of synthetic chemicals and other harmful practices.
Common GMO Crops to look out for:
- Corn
- Soybeans
- Cotton
- Canola
- Sugar beets
My best advice is to choose non-GMO options for these crops, this way you can avoid consuming genetically modified foods! However, it’s important to note that non-GMO doesn’t necessarily mean organic. Non-GMO products may still contain more synthetic pesticides or fertilizers than organic products.
What Should You Buy?
While organic foods can be more expensive than conventional foods they’re not always necessary. For example, organic produce might not be necessary for all fruits and vegetables. Some produce has thicker skin or an outer layer that protects it from absorbing as many pesticides such as bananas and avocados!
The Environmental Working Group (EWG) publishes a list every year of the “Dirty Dozen” which are the fruits and vegetables that have the most pesticide residue. The “Clean Fifteen” are the fruits and vegetables that have the least.
Both lists are excellent tools for making informed decisions about when to buy organic. For produce that tends to have higher pesticide residue (the Dirty Dozen), it’s worth investing in organic options. However, if organic isn’t accessible, using a good-quality veggie wash can help remove pesticide residues and keep your produce clean. This is my favorite veggie wash that you can get from Amazon, which is super effective and easy to use! For produce on the Clean Fifteen list, you can save money and still enjoy nutritious, lower-pesticide options.
Check out both of the lists here.
It’s important to note that buying organic foods isn’t the only way to eat healthier! Whether you choose to buy organic or not, it’s important to consume a variety of fruits and vegetables throughout the day!
Tips for Budget-Friendly Shopping
Eating organic and non-GMO doesn’t have to break the bank! Here are some practical tips to help you shop smart while sticking to your budget:
- Shop Seasonal Produce: Seasonal fruits and vegetables are typically less expensive and fresher. Look for local farmers' markets or co-ops for great deals.
- Buy in Bulk: Stock up on organic pantry staples like rice, quinoa, and beans from bulk bins at health food stores.
- Utilize the Clean Fifteen and Dirty Dozen Lists: Prioritize buying organic for the Dirty Dozen and save money by opting for conventional options on the Clean Fifteen list.
- Check Out Store Brands: Many grocery stores now have their own affordable organic lines. Look for these options to save money while still buying organic.
- Freeze or Preserve Produce: Buy produce in larger quantities when on sale and freeze it for later use.
Preserve Fresh Produce with the Right Tools
One of the best ways to make your fresh produce last longer is by storing it properly. Investing in quality cookware and food storage containers can make a big difference in keeping your food fresh and reducing waste. Here are some of my favorite options for preserving produce:
- Glass Storage Containers: Perfect for keeping cut fruits and vegetables fresh in the fridge.
- Beeswax Wraps: A sustainable alternative to plastic wrap for wrapping produce.
- Produce Bags: Mesh bags are excellent for storing leafy greens and other vegetables to maintain their freshness.
Eating a variety of foods will ensure that you’re getting all the nutrients you need for optimal health!
No matter how you choose to shop, remember that making informed choices about your food is a step toward better health and sustainability. Whether you're opting for organic, non-GMO, or conventional produce, prioritizing a variety of fruits and vegetables in your diet is key to nourishing your body. Small, intentional changes—like washing your produce, shopping seasonally, or checking out the Dirty Dozen and Clean Fifteen lists—can make a big difference. By making informed choices you can eat healthy AND save money at the same time! Who doesn’t want that, right!?
So are you ready to take your organic and non-GMO journey to the next level? Whether you're shopping on a budget or exploring new ways to store your fresh produce, there are so many ways to make eating healthier more accessible and sustainable.
What are your favorite tips for saving money on organic foods or keeping your produce fresh? I’d love to hear from you! Share your tips in the comments below or reach out on social media.
Cheers to eating well, saving money, and reducing waste—one meal at a time!
