Healthy Living

with Dr. Madelyn Fernstrom

The High Price of Organic Food: Is It Worth It?

When we hear the words "organic food," many thoughts come to mind, ranging from healthy to unprocessed to expensive. So, is organic food worth the price? Talk about a loaded question! I'm asked about this topic almost daily.

First, here is some basic information about organic-food labels and what they mean. For a long time, the government didn't regulate the term "organic," and we had no guarantee of what this term meant when displayed on a food label.

The good news is that official regulations are now in place for all foods using a label that includes the term "organic." Here's what these labels mean:

• If at least 95 percent of all the ingredients are certified organic, the product gets the USDA official "organic seal" affixed to the packaging.
• If at least 70 percent of all the ingredients are certified organic, the word "organic" can be listed in the product description on the label, but the product does not get the official USDA "organic seal."
• If less than 70 percent of all the ingredients are organic, the word "organic" can be used in the product description, but only on the back of the package.

Another big question is whether organic foods are more nutritious - meaning nutrient-dense, not tastier. Most studies show the nutrient content of both organic and conventional (non-organic) foods to be equivalent.

So, why buy organic? When it comes to beef, chicken and their byproducts (such as dairy and eggs) the USDA approves products containing controlled amounts of added growth hormone and antibiotics. While these are perfectly safe for consumption, based on medical studies, some people prefer to avoid them. If you are concerned, it might be worth the extra money to buy organic beef, chicken, eggs and dairy.

There is some evidence that in thin-skinned produce - such as apples and green peppers, and porous fruits, such as berries - pesticide residue is more easily able to penetrate the thin and porous skins. In these cases, buying organic is a good alternative. That said, it is still perfectly safe to consume any fruit or vegetable that is not organic.

For fruits with a thick skin - such as bananas and oranges, which are peeled along with any residue - choosing organic is only a taste preference.

Processed foods labeled organic are not any healthier than conventional. Pastries, cookies and similar products labeled organic still have the same calories, fat and lack of nutrients compared with conventional products. Choose them if you like, but don't confuse the nutrient composition.

Another good choice in our area is locally grown foods. While not necessarily organic, this food usually has better, easier-to-understand information available. When you buy from your local farmers' markets, farm stands or the "locally grown" section at your grocery store, ask where the food came - you can be confident that you'll get an answer.

If you have a health question for Dr. Fernstrom, e-mail her at fernstrom@wqed.org.

Dr. Madelyn H. Fernstrom, Ph.D., C.N.S., is the founder and director of UPMC's Weight Management Center. She is the diet and nutrition editor for NBC's "Today Show" and is the author of The Runner's Diet. Also visit "Health Journal with Dr. Madelyn Fernstrom," a health and wellness blog at iVillage.com.