Caleb Williams on Unsplash

In this economy, it's hard to justify paying extra for groceries when they're already so expensive. However, many people still do fork out the extra 47 percent (on average) to buy organic, believing it's somehow healthier, better quality, or more eco-friendly. But does it really make enough of a difference to be worth such a price tag? The answer is more nuanced than you might think. Here's what the research says.

Is it healthier?

When it comes to health, the jury is still out as to whether organic foods are better for you. Some studies have shown that they may sometimes have higher antioxidant content, but the difference in vitamin and mineral content is very slight. 

However, if clean eating is your prerogative, buying organic certainly helps. Organic produce contains far less pesticide residue, and organic meats have fewer antibiotics and hormones than conventional, but that's the most consistent benefit. 

Even "normal" or low-level pesticide exposure can be harmful and has been linked to certain types of cancer, neurological, and respiratory issues. One study following 70,000 French adults over seven years found that those who consumed organic foods the most had a 25 percent reduced risk of cancer. 

Environmental impact

The environmental and farming impact of organic farming is another point of contention among experts. There's no question that organic standards restrict synthetic pesticides and fertilizers, and encourage practices like crop rotation, composting, and soil-building techniques that support biodiversity and long-term soil health.

However, it doesn't solve all the problems. Organic farming tends to use more land, and the total greenhouse gas emission is greater than in conventional farming because of lower yields. One paper studying the greenhouse gas emissions of organic peas in Sweden found that they had 50 percent higher carbon emissions than conventionally farmed ones. 

Cost

Ministry of Agrarian Policy and Food of Ukraine on Wikimedia

The high price of buying organic is the main drawback for most people. A practical approach is to be selective and buy organic only where it matters the most. "The Dirty Dozen" is a list published by the Environmental Working Group that names the produce with the highest amount of pesticide residue when grown conventionally. They are:

1. strawberries

2. spinach

3. kale

4. nectarines

5. apples

6. grapes

7. peaches

8. cherries

9. pears

10. tomatoes

11. celery

12. potatoes

They also created a list called "The Clean 15," which names the produce that has the least amount of pesticide exposure; thus, you're probably fine buying conventionally grown versions. They are:

1. avocados

2. sweet corn

3. pineapples

4. frozen sweet peas

5. onions

6. papayas

7. eggplants

8. asparagus

9. kiwis

10. cabbages

11. cauliflower

12. cantaloupes

13. broccoli

14. mushrooms

15. honeydew melons

If your primary concern is health, focus on buying whole foods overall to ensure you're hitting all your nutrition goals. Remember that "organic" isn't a synonym for "healthy." Organic cookies may be made with organically grown ingredients, but they're still packed with sugar, refined carbs, and calories. In most cases, overall dietary quality usually matters more than whether every item is certified organic.