Navigating the supermarket can be overwhelming. Labels scream “natural”, “healthy”, or “eco-friendly” – but what do they actually mean? With so much noise, how do we know when it is worth paying extra for the organic version?
One helpful habit is to simply read the ingredients. This often tells you more than any green-stamped logo. But when it comes to organic vs. non-organic, ingredient lists do not give the full picture. So – should you buy this product organic? Or is the non-organic version fine? Let’s break it down.
The word “organic” refers to how food is grown, raised, and processed. It is regulated in both the EU and the US, but the practical meaning can differ depending on whether you are talking about plant or animal products.
Why it matters: Organic produce tends to have lower pesticide residues and higher antioxidant levels – especially polyphenols and vitamin C – which may increase nutritional value.
Why it matters: Organic meat and dairy often contain more omega-3 fatty acids, and reduced exposure to antibiotic-resistant bacteria.
This is where things get nuanced. Organic farming generally promotes biodiversity, avoids synthetic inputs, and protects pollinators and waterways. But the environmental story does not end there.
Research has shown that organic farming can lead to lower greenhouse gas emissions per unit of land, improved soil carbon storage, and better biodiversity outcomes. However, yields are often lower, meaning more land may be needed to produce the same amount of food.
So while organic has clear benefits for ecosystems and long-term soil health, the global picture is complex – especially when it comes to feeding a growing population.
Local food often means:
Even if not certified organic, many small-scale or local farms still avoid harmful chemical inputs. Talking directly with growers (at markets, for example) can be more insightful than relying on labels alone.
Going fully organic is not always realistic – or necessary. But some choices are more impactful than others.
Produce with the highest pesticide residues (buy these organic if you can):
Produce with low pesticide residues (okay to buy non-organic):
At the end of the day, choosing organic is less about being perfect and more about being intentional. It can lower your exposure to pesticides, support healthier soils, and reduce the risk of antibiotic-resistant bacteria – especially in animal products.
But that doesn’t mean everything has to be organic. Some items, like avocados or coconut water, pose little risk either way. And local food, even if not certified organic, can be just as nourishing — and often more sustainable.
You don’t need to get it perfect. Just know where it matters.