Are organic foods healthy or is it all just a pricey scam?

We are the social media generation—hyper-aware and always connected. We want our beauty products to be chemical-free, our food carb-free, and our lives stress-free (though that last one might be a stretch!).
SO, while health consciousness is on the rise, the one word we tend to overuse is ‘organic.’ If a product claims to be organic, it often goes straight into our shopping cart. But what does organic food really mean, and does choosing organic truly make it safer?
The term organic food often brings to mind images of fresh, pesticide-free produce, but it’s essential to understand what this label does and doesn’t mean.
“In India, ‘organic’ signifies food grown without synthetic pesticides, fertilisers, or genetically modified organisms (GMOs), relying instead on natural substances and methods like crop rotation and composting,” Vandana Verma, senior dietician, Sir Ganga Ram Hospital, New Delhi, tells India Today.
Adding to this, Vaishali Verma, consultant – nutrition and dietetics, Manipal Hospital, New Delhi, states that organic farming emphasises soil health, sustainable practices, and natural pest control techniques. Additionally, organic food production aims to minimise 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.

Organic food is free from fertilisers and pesticides (Photo: Pexels/Fuzzy Rescue)

“Genetically modified organisms (GMOs), synthetic fertilisers, and pesticides are not used in the production of organic food, and certain guidelines for animal welfare are followed. But the label for natural foods is subject to less regulation. Generally, it indicates that the product is free of artificial colouring, flavouring, and preservatives; however, it doesn’t ensure the absence of GMOs or synthetic pesticides,” adds Vaishali Verma.
Vandana Verma explains, “Studies show that organic foods may have slightly more antioxidants, certain vitamins, and minerals than conventional options, though the difference is not consistently significant.”
According to Vaishali Verma, differences in vitamin content, like Vitamin C, are typically minimal between organic and conventional foods. While organic practices may enhance soil health, they don’t necessarily lead to significant changes in mineral levels, as these are primarily influenced by soil quality.
Factors like soil quality, crop variety, seasonality, and storage methods play a larger role than organic or conventional labelling in determining nutrient content.
Additionally, conventional products are often shipped long distances, which can compromise freshness, whereas organic products are typically available locally and may retain more freshness.
“A major difference between organic and conventionally grown food lies in the use of pesticides, which is significantly lower in organic farming with minimal reliance on toxins. However, organic food tends to deteriorate quickly due to fewer preservatives,” adds Dr Archana Batra, a Gurugram-based dietitian.
She mentions that organic food also comes at a higher price, making it less accessible, especially for lower-income households. “To maintain your health on a budget, I recommend focusing on whole foods and seasonal produce, regardless of how they are grown,” she advises.

Choosing organic food is beneficial, but conventionally grown produce can also be healthy (Photo: Pexels/Lisa Fotios)

Dr Archana Batra believes that organic food is far from a scam. “It has a range of nutritional benefits due to its lack of synthetic additives or pesticides, which reduces toxin intake. However, with proper preparation and planning, both conventional and organic foods can be healthy,” she says.
Vandana Verma adds that while organic food may reduce exposure to certain chemicals, there’s no guarantee it’s entirely free from contamination. Both conventional and organic products have their pros and cons.
Organic foods can be beneficial, especially if you’re aiming to avoid pesticides. You might prioritise organic versions of produce where you eat the skin, like apples or tomatoes.
However, if budget is a concern, focus on a balanced, nutrient-rich diet, organic or not.
Vaishali Verma agrees, noting that organic food offers advantages like reduced pesticide use, improved environmental sustainability, and specific farming practices, though it may not always be significantly safer or more nutritious than conventional options.
When to choose organic:
When organic may not be necessary:
A good first step is to read labels carefully to ensure that what you’re purchasing is truly organic. When reading labels, steer clear of refined sugars or preservatives. Look for certifications like India Organic, USDA, or Jaivik Bharat, and inspect organic produce carefully, as it’s more prone to natural blemishes and spoilage.
Dr Archana Batra mentions that it’s wrong to equate organic with healthy. Review the entire dietary composition, especially if you have health conditions like diabetes.
Additionally, consider your budget, as conventional foods can also be nutritious. The best approach is to include a variety of whole foods in your diet.
Remember the downside
Organic foods can be a worthwhile choice for those aiming to reduce pesticide intake, but they’re not a cure-all for health.

Organic food can be pricey and has a shorter shelf life (Photo: Pexels/Cottonbro Studio)

A key 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 waste, and they are less accessible in certain regions, which limits choice.
Be aware that organic doesn’t always mean healthier; processed organic products can still contain sugars and unhealthy fats.