Organic Or Natural Health Foods: Which Is The Best?

To eat organic or natural foods, that is the question. No longer relegated to small health-food stores, organic and natural foods now line the shelves of big supermarket chains. The labels may confuse consumers who assume "organic" and "natural" are synonymous. Learn the meanings behind packaging claims to ensure you're buying the best foods for your health.

What Is "Organic"?

The U.S. Department of Agriculture instituted the National Organic Program in 2002 to regulate the burgeoning organic food business. To earn a label of "100 Percent Organic," farmers cannot treat their crops with synthetic pesticides, genetically modify them or use petroleum-based or sewage-sludge fertilizers to boost their growth. Organically raised livestock and poultry must be able to roam outdoors and be free of growth hormones and antibiotics; their feed must also be organic. The label "Certified Organic" indicates that a small percentage of ingredients in a product -- up to 5 percent -- is not organic. "Made With Organic Ingredients" signifies that as much as 30 percent of the ingredients in a food product may be non-organic.

What Is "Natural"?

The term "natural," on the other hand, does not tell you anything about a food's growing process or how an animal was raised. A natural cereal, for example, may have had chemical pesticides applied to its wheat or corn ingredients. "Natural" merely indicates that during processing, a food product did not have synthetic preservatives, artificial sweeteners or colorings or hydrogenated oils added. While the USDA Organic program requires stringent outside audits to ensure farmers are following regulations, manufacturers of "natural" products are not subject to independent inspections. Because the regulations are loose, many items on supermarket shelves, including soft drinks and potato chips with absolutely no nutritional value, can make the "natural" claim without being especially healthful.

Which Is Better?

In a review of research on the nutritional benefits of organic food that appeared in the November/December 2006 edition of "Journal of Food Science," Carl K. Winter and Sarah F. Davis of the University of California at Davis found some, but not all, organic fruits and vegetables had higher vitamin content than conventionally grown. Buying organic reduces the toxic chemical load in your body, which is especially important for young children whose immune systems are still developing. In addition, many of the pesticides used in conventional agriculture are suspected or known carcinogens, which may increase your risk of certain cancers. Animals injected with growth hormones to boost their output produce meat and milk that may also increase your cancer risk. Note, however, that organic ice creams, butter, milk, cheese and meat contain as much fat and as many calories as their non-organic or natural counterparts.

Considerations

USDA Organic foods, especially produce, tend to be more expensive, because of the strict regulations farmers must follow. If you can't afford to load your cart with organic fruits and vegetables, choose organic for those foods most heavily treated with chemicals, such as strawberries, apples, broccoli and green beans. Opt for organic milk to avoid the growth hormones used in conventional milk production. Purchase organic baby food to protect your child's delicate immune system. Select products made from organic wheat, rice and corn, as these foods are heavily sprayed with pesticides both while growing and during storage.