Organic vs. natural foods: what’s the difference?

Natural does not always equal organic.

Even though natural foods are free of artificial dyes and flavors, they may contain other harmful chemicals.

Ever wonder what’s the difference between natural and organic? Besides the obvious price difference, there must be something else, right? These terms get tossed around a lot, which only creates confusion. Each day, customers spend millions on natural foods without being aware of their actual nutritional value. While the term “organic” is strictly regulated, “natural” can mean lots of different things.

Organic foods are growing in popularity. These products are now available in three out of four grocery stores and 20,000 natural food stores in the U.S. alone. Grass-fed meat, fish, and poultry account for three percent of organic food sales. Organic fruits and vegetables rank #1 on the list. Yet, most customers still feel confused about this trend. Some mistakenly believe that “organic” is the same as “natural.” While both types of products support health and well-being, there are major differences between the two.

Natural doesn’t equal organic

The terms “natural” and “organic” are often used interchangeably. According to the USDA, foods can be labeled “natural” as long as they contain no artificial flavors, synthetic dyes, and chemical preservatives. Additionally, they need to be minimally processed and safe for human consumption. This excludes chemical bleaching, acid hydrolysis, and other harsh processes.

However, natural foods may still contain additives, pesticides, GMOs, antibiotics, and growth hormones. For instance, high-fructose corn syrup, which is highly processed and potentially harmful, can be labeled “natural.”

Organic produce, on the other hand, contains none of the chemicals and hormones found in natural foods. These products require USDA certification and must be produced through approved methods that conserve biodiversity and preserve natural resources. The use of GMOs, irradiation, synthetic fertilizers, and pesticides is forbidden. More than 343 studies confirm that organic food is safer and more nutritious.

The FDA has no definition for the term “natural.” There is no inspection certification system to prove that the label is accurate. Even though natural foods are free of artificial dyes, preservatives, and flavors, they may contain other harmful chemicals. “Organic,” on the other hand, ensures that you’re buying foods made without the use of herbicides, pesticides, growth hormones, antibiotics, or sewage sludge.

For example, meat labeled “organic” comes from animals that spent at least 120 days per year grazing on pasture and were fed quality food. “Natural” meat doesn’t have to comply with these standards. This label says nothing about the living conditions of the animals.

Organic produce must be grown and processed using special farming methods that save natural resources. They also need to meet or exceed the USDA regulations.

• When a product is labeled “100% organic,” you know for sure that it contains 100% organic ingredients.
• Foods labeled “organic” may contain up to five percent synthetic ingredients. Only 95% of their ingredients are organic.
• A product that’s only 70% organic must be labeled “Made with Organic Ingredients.” The remaining 30% of ingredients are produced without the use of irradiation or GMOs.

The word “natural” is the second most lucrative label in the food industry. According to The Washington Post, “natural” foods generate a revenue of over $40 in the U.S. each year. Yet, this label is utterly meaningless. It can be used on a wide range of products and doesn’t necessarily relate to animal welfare, growing methods, or health.

Is organic produce worth the cost?

Food manufacturers must follow certain rules prior to using the organic seal. The farming methods are more labor-intensive, which justifies the high price tag. Additionally, farmers spend thousands of dollars to get organic certification. The animals are raised without synthetic growth or breeding hormones. Their food is produced without toxic herbicides or fertilizers.

Buying organic food limits your exposure to antibiotics, preservatives, and additives. It also helps reduce pollution and converse natural resources. The only downside is that organic produce spoils faster because it’s minimally processed. However, most fruits and vegetables can be safely stored for later use.

Organic meat and dairy are up to 50% higher in omega-3 fatty acids compared to their conventionally grown counterparts. These foods also boast larger amounts of CLA, a heart-healthy fat that improves cardiovascular function and body composition. Moreover, they are lower in saturated fat and cholesterol. Since organic meat is free of antibiotics, it helps reduce your exposure to antibiotic-resistant bacteria, such as MRSA and E.coli.

Researchers have found that organic fruits and vegetables boast up to 18 more polyphenols, 13.6% more phosphorus, 29.3% more magnesium, and 27% more vitamin C. Antioxidant levels in organic produce are over 69% higher compared to those in conventional foods.

For instance, organic berries contain about 52% more vitamin C and 58 % more antioxidants compared to their standard versions. Organic tomatoes contain 97% more kaempferol and 79% more quercetin than non-organic tomatoes. These antioxidants have been linked to a lower risk of risk, age-related macular degeneration, heart disease, and respiratory conditions. They also suppress the enzyme necessary for cortisol release, which helps reduce the harmful effects of stress on your body.

Without a doubt, both organic and natural foods are healthier than conventional products. However, going 100% organic can be costly. Health experts recommend the consumption of minimally processed foods. To stay safe, avoid or reduce your intake of produce from the so-called “Dirty Dozen” list, which includes:

• Apples
• Peaches
• Grapes
• Strawberries
• Raspberries
• Potatoes
• Spinach and other leafy greens
• Nectarines
• Cherries
• Bell peppers

These foods are treated with pesticides, herbicides, and other chemicals that may affect human health. Always choose the organic version.

Purchase organic foods as often as you can, and eat a natural diet most of the time. Swap grain-fed meat for grass-fed meat, consume local and seasonal produce, and avoid highly processed foods. Read the labels and learn to make the difference between natural and organic. For optimal freshness, choose local and seasonal produce. Watch out for chemicals, high-fructose corn syrup, flavor enhancers, and so-called “healthy” ingredients that lack nutritional value.