Are Organic Nuts Worth It? What Science Actually Says

Nuts are a staple in our kitchen and diet, whether we are making delicious nut milks like homemade almond milk or just eating them raw.

However, a common question I see is if you should spend extra for organic nuts.

While organic options typically come with a higher price tag, there are several important factors to consider before making your decision.

This article breaks down five key considerations to help you determine if organic nuts deserve a spot in your shopping cart.

Reason 1: Pesticide Residue

Conventional nuts are often grown using synthetic pesticides that can leave surface residues or, in the case of systemic pesticides, actually penetrate into the nut meat itself.

These systemic chemicals are absorbed by the plant’s roots and transported throughout its tissues, making them impossible to wash off.

Systemic pesticides are NOT permitted in organic foods per the list of approved pesticides regulated by the USDA.

Therefore, organic nuts leave potential pesticide residue only on the outside of the nut itself which can be washed off using a simple science-backed method. This goes for fruits and veggies as well.

However, non organic pesticide residue tend to be at or below the EPA’s legal tolerances. Processing steps (shelling, blanching, roasting) can reduce pesticide residue even more.

Reason 2: Environmental Impact

Organic nut orchards are much kinder to bees, which is a big deal since nuts like almonds need millions of beehives just to get pollinated each year.

Studies show that bees are facing colony decline and foraging problems when exposed to the many different pesticides used in conventional farming.

On the other hand, organic farming doesn’t use many of these harmful pesticides and other studies show organic farming leads to better honeybee colony performance

Beyond helping pollinators, organic orchards support about 30% more biodiversity overall and build healthier soil that traps more carbon.

Sure, they might produce 10-20% fewer nuts per acre right now, but they’re setting up for better long-term success with more drought resistance and less water pollution.

It’s basically choosing between slightly more nuts today versus healthier orchards and ecosystems tomorrow.

Reason 3: Are Organic Nuts Healthier?

The nutritional gap between organic and conventional nuts isn’t huge. You’ll find similar levels of protein, healthy fats, and fiber in both types.

Where they might differ is in antioxidants.

A 2014 meta-analysis showed that organic crops tend to have higher antioxidant levels than non organic foods.

While the study didn’t focus on nuts specifically, it gives us evidence that organically grown crops- including nuts- can have higher levels of antioxidants compared to non organic.

Reason 4: Price

When it comes to buying nuts, it’s all about finding the best brands and deals, which can make or break your perception of conventional vs. organic pricing.

We are going to use almonds as an example since this is the most popular nut on the market.

Regular Almonds: If you’re just looking for basic almonds, you’ve got some pretty affordable options:

• Price Range: 25 cents to over a dollar per ounce
• Raw Almonds Value Pack at Sprouts: 38 cents per ounce
• Blue Diamond Whole Natural Almonds on Amazon: 30 cents per ounce
• For the cheapest conventional option: Kirkland 3 lbs bag from Costco for $13.49 ($0.25 per ounce)

These are the go-to choices if you’re watching your budget and don’t care about organic.

Organic Almonds: Organic isn’t as expensive as you might think, but prices can differ by a lot:

• Price range: 49 cents to over $1 per ounce, depending on brand and package size
• Some small packages can cost up to $1.27 per ounce (avoid these!)
• Cheapest Organic Almonds Option: Walmart’s Kirkland two-pack (online) at 49 cents per ounce
• Bulk option: 25-pound box of organic almonds at 50 cents per ounce

Reason 5: Taste and Quality

Since taste is a highly subjective term, it’s hard to give evidence behind whether organic will taste better or not.

However, we do have some research to consider.

• Freshness factors: Organic nuts are often produced in smaller batches and may reach shelves with less storage time, potentially preserving more natural oils and flavors.
• Soil management: The emphasis on soil health in organic farming can influence flavor development.
• Processing differences:
  • Organic nuts are frequently less processed
  • Many organic varieties retain more natural oils
  • Less industrial processing can preserve distinctive flavor characteristics
• Crop management: According to the comprehensive review by Gonçalves et al., cultivation practices directly impact nut composition, affecting everything from aroma compounds to oxidation rates.
• Storage conditions: Both organic and conventional nuts are affected by storage, but smaller-batch organic production may result in more careful handling and storage practices.
• Variety selection: Organic growers often select varieties for flavor rather than solely for yield or shipping durability, potentially resulting in more diverse taste profiles.

In the end, while organic nuts aren’t guaranteed to taste better, their small-batch production, soil health focus, and minimal processing often create a fresher, more distinctive flavor experience.

Whether organic or non organic, roasting your nuts will always improve their taste!

So, Are Organic Nuts Worth It?

In conclusion:

• Choose organic nuts if you care about the environment, want to avoid synthetic pesticides, or prefer potentially fresher taste.
• Stick with conventional if you’re on a tight budget or mainly concerned with basic nutrition.
• Start small – try organic versions of the nuts you eat most often.
• Shop around, as exampled in our almond options above to find the best deals
• Buy in bulk when possible to reduce the price gap between organic and conventional options.
• Remember, either choice still gives you the core health benefits that make nuts a superfood!

As for us, we buy organic whenever possible, due to:

• Better for the environment
• Avoidance of possibly harmful pesticides, even if not proven to be so (there are no long-term studies)
• Support for sustainable farming practices that prioritize soil health
• Reduced exposure to synthetic chemicals for our family
• Peace of mind knowing exactly what standards were used to grow our food