The Conscious Kitchen

Choosing Between Organic, Conventional, Local, and Regenerative

For those of us trying to make better choices, shopping in the produce section can feel overwhelming, and even frustrating. Should I buy organic, local, or conventional? And now there’s also regenerative. What is the difference between all of these, and what should a conscious shopper prioritize? Here is a summary to help you make the best choice for your lifestyle.

Let’s Compare Organic and Conventional First

What is Organic Food?

The United States Environmental Protection Agency (EPA) defines organic food as food grown or processed without synthetic fertilizers or pesticides. While most synthetic pesticides are off-limits, certain pesticides derived from natural sources or biological pesticides may be used.

What is the difference?

The Organic & Non-GMO Report highlights a massive difference between organic and conventional. While the National Organic Program (NOP) allows the use of roughly 25 synthetic products in organic crop production, nearly 900 synthetic pesticides are approved for use in conventional farming.

Is there a difference in nutritional value?

Many argue that organic produce is more nutritious than conventional, stating that organic contains higher amounts of antioxidants and phytochemical than conventional counterparts. The rationale, in part, is that since these compounds are considered the plant’s “immune system,” growing foods with more pesticides may lower the plant’s need to produce them. It makes sense, right? However, studies show mixed results.

A comprehensive systematic review collected data from 147 scientific articles and found that there isn’t a clear winner between organic and conventional. In some cases, organic options may have higher levels of certain nutrients and not others, and the same can be true for conventional produce.

These differences may be partly due to how soil quality affects nutrient density of produce. We will discuss this in more detail when we look at regenerative farming.

What about pesticide residue?
Stanford University reviewed 250 studies in 2012 comparing nutrient content in organic vs. conventional foods. They did not find a significant difference in nutrient density. However, they found that organic produce contained about 30% lower pesticide residues than conventional foods.

It’s important to note that neither of these studies looked at the long-term effects of eating organic vs. conventional.

A 2024 review published in the journal Foods  highlights several potential health benefits associated with organic food consumption. Researchers found that people who eat more organic foods tend to have lower rates of obesity and body mass index (BMI), better nutrient levels in their blood, and a lower risk of issues like maternal obesity and pregnancy-related preeclampsia. The review also suggests there may be a reduced risk of certain cancers, including non-Hodgkin lymphoma and colorectal cancer.  However, the researchers note that “it is premature to recommend organic foods for enhanced health without a more comprehensive understanding of the long-term effects of whole-diet substitutions.”

It’s worth noting that people who buy organic may already be more health-conscious in general, so some of these outcomes could be influenced by overall lifestyle, not just the food itself.

What About Local Produce?

The United States Department of Agriculture (USDA) defines local produce as food grown within 400 miles of the consumer or within the same state.

Some important points to consider are that eating local food strengthens local economies, provides food security by allowing easy access to food, and helps the environment and local farmers. These produce also spend less time in transportation or storage, which means less nutrients have been lost.  This last point is also a benefit for the environment, as less distance from source to customer means less transportation and greenhouse emissions.

So local means fresher, more nutrient dense, ripened naturally, and better tasting produce. If you doubt this last point, you may have never tasted a ripe tomato straight off the vine, and if you haven’t, I have to say you’re missing out!

What about the “new” kid on the block… Regenerative Agriculture?

According to The Nature Conservancy, Regenerative Agriculture “is an approach to growing food that seeks to actively restore nature in the process.”  The goal is to improve soil health by planting cover crops, reducing or eliminating tilling, integrating trees into farmland, and using other practices that help reduce greenhouse gas emissions, support biodiversity, prevent soil erosion, amongst other things.  It’s important to point out that regenerative agriculture is not a new method, this is how indigenous communities have grown food for thousands of years, and thankfully, it has gained popularity in recent years.

Is regenerative agriculture better for our health?
An article published in Environmental Science in PeerJ  found that when compared to conventional methods, regenerative farming tends to produce crops with higher levels of vitamins, minerals, and beneficial plant compounds. One important point mentioned is that regenerative agricultural practices that improve soil health also enhance the nutritional profile of crops, and therefore can benefit human health.

Is regenerative also organic?
Not necessarily. Some regenerative farms may use synthetic chemicals that are not allowed under organic standards. If both matter to you, look for products labeled “regenerative organic.”

Now, What to do at Home?

It really comes down to what matters most to you.

My first choice is always locally grown organic produce. If I can find locally grown regenerative organic produce, that’s even better!

But what if neither option is available? Let’s say I’m choosing between organic strawberries from another country or locally grown conventional ones. I usually go with the locally grown option and wash them using a solution of water and baking soda, which can help remove pesticide residues. You can also use vinegar or plain water.  For more information on washing produce, check out this guide from the Environmental Working Group (EWG).

If supporting locally grown is important to you, it’s worth taking the time to find local farms and producers in your area. In our April Newsletter, we share a list of local farms, CSA programs, services, and producers in the Miami-Dade area. If you live elsewhere, you can find options in your area through Local Harvest.

If your priority is minimizing pesticide exposure, check out EWG’s Clean Fifteen™ and Dirty Dozen™ lists. These highlight produce shown to contain the lowest and highest pesticide residues respectively. Sign up to get these lists here.

I realize not everyone has time to visit local farms or wait to shop at the weekend farmers markets, and that’s okay. Just remember that, as consumers, we hold the key to what is offered in our local supermarkets. When we buy, we’re essentially voting with our dollars.  You can also talk to your local grocery store or send them a message asking for more local options. It may feel like a small action, but it can make a meaningful difference. This will benefit you, local producers, and the environment.

Always remember that what we choose to put on our plates every day has a huge impact on our health, our community, and our planet!

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