We are the social media generation—hyper-aware and always connected. We want our beauty products to be chemical-free, our food to be carb-free, and our lives to be stress-free (Although that last one might be a long one!,

So, while health consciousness is on the rise, one word we overuse is ‘organic’. If a product claims to be organic, it often goes straight into our shopping carts. But what does organic food really mean, and does choosing organic food really make it safe?

then what is it?

The term organic food often brings to mind images of fresh, pesticide-free produce, but it’s essential to understand what this label means and what it doesn’t.

“In India, ‘organic’ means food grown without synthetic pesticides, fertilizers or genetically modified organisms (GMOs), relying on natural substances and practices like crop rotation and composting,” Vandana Verma, senior Dietitian, Sir Ganga Ram Hospital, New Delhi, tells India Today,

Adding to this, Vaishali Verma, consultant – nutrition and dietetics, Manipal Hospital, New Delhi, says that organic farming emphasizes on soil health, sustainable practices and natural pest control techniques. Additionally, organic food production aims to reduce environmental impact and promote biodiversity.

However, it is important to note that natural and organic foods are not the same. Not all natural foods are organic, even though all organic foods are natural.

“Genetically modified organisms (GMOs), synthetic fertilizers, and pesticides are not used in the production of organic food, and certain guidelines for animal welfare are followed. But labels for natural foods are subject to less regulation. Generally, it indicates that the product is free from artificial colours, flavors and preservatives; however, it does not ensure the absence of GMOs or synthetic pesticides,” says Vaishali Verma.

organic vs conventionally grown food

Vandana Verma explains, “Studies show that organic foods may have slightly more antioxidants, some vitamins and minerals than conventional alternatives, although the difference is not consistently significant.”

According to Vaishali Verma, the difference in vitamin content like vitamin C is usually minimal between organic and conventional foods. Although organic practices can increase soil health, they do not necessarily cause significant changes in mineral levels, as these are primarily influenced by soil quality.

Factors such as soil quality, crop variety, weather, and storage methods play a larger role in determining nutrient content than organic or conventional labeling.

Additionally, conventional produce is often shipped long distances, which may compromise freshness, whereas organic produce is usually available locally and may retain greater freshness.

Dr. Archana Batra says, “A major difference between organic and conventionally grown food is the use of pesticides, which is significantly less in organic farming with minimal dependence on toxic substances. However, organic food is cheaper due to less preservatives. “Spoils quickly.” Gurugram based dietitian.

He noted that organic food also costs more, making it less accessible, especially to low-income families. “To keep your health on a budget, I recommend focusing on whole foods and seasonal produce, no matter how they were grown,” she advises.

Is this a scam?

Dr. Archana Batra believes that organic food is far from a scam. She says, “It has a variety of nutritional benefits due to its lack of synthetic additives or pesticides, which reduces the intake of toxins. However, with proper preparation and planning, both conventional and organic foods can be healthy. “

Vandana Verma says that although organic food can reduce exposure to some chemicals, there is no guarantee that it is completely free from pollution. Both conventional and organic products have their own advantages and disadvantages.

Organic foods can be beneficial, especially if you want to avoid pesticides. You may prefer organic versions of produce where you eat the peel, such as apples or tomatoes.

However, if budget is a concern, focus on a balanced, nutrient-dense diet, whether organic or not.

Vaishali Verma agrees, noting that organic food offers benefits such as less pesticide use, better environmental sustainability and specific farming practices, though it may not always be safer or more nutritious than conventional options.

When to choose organic:

• reduction in pesticides: Choose organic for produce grown without synthetic pesticides.
• environmental concerns: Organic farming practices support sustainability and soil health.
• animal welfare: Organic standards often provide better living conditions for animals.
• personal values: Buying organic is consistent with supporting local farmers and sustainable practices.

When biological is not necessary:

• budget constraints: Organic foods are expensive; If cost is a concern, focus on affordable, nutritious options.
• minimal nutritional difference:Prefer a balanced diet rich in fruits and vegetables over strictly following an organic diet.
• limited access: If organic options are scarce, conventional produce can still be healthy if washed properly.

Before you go organic

A good first step is to read the label carefully to make sure what you are buying is actually organic. When reading labels, stay away from refined sugars or preservatives. Look for certifications like India Organic, USDA, or Organic India and inspect organic products carefully, as they are more prone to natural defects and spoilage.

Dr. Archana Batra says that it is wrong to equate organic with healthy. Review the overall diet structure, especially if you have health conditions like diabetes.

Additionally, consider your budget, as traditional foods can also be nutritious. The best way is to include a variety of whole foods in your diet.

remember the downside

Organic foods can be a worthwhile option for those aiming to reduce pesticide intake, but they’re not a be-all and end-all for health.

A major concern is the high cost, which limits access to organic food for many people. Organic foods also have a shorter shelf life, leading to more wastage, and are less accessible in some areas, limiting choice.

Keep in mind that organic doesn’t always mean healthy; Processed organic products may still contain sugars and unhealthy fats.