Organic 101: What you should really be buying organic, and what you can buy conventional
- Ashley Strahan
- Jul 12, 2022
- 3 min read
Updated: Jul 13, 2022
I think it is safe to say that most of us are shopping on a budget right now, and many of you may be wondering if that organic label really even matters. I am not here to tell you that you need to have an all-organic diet, and for most Americans, an all-organic diet is not realistic or possible. However, it is important to eat organic whenever you can to avoid pesticide exposure.
What does the label "organic" even mean? Foods that are certified organic are grown without synthetic chemicals and fertilizers, genetic engineering, radiation, or sewage sludge. Yep. Sewage sludge. Yuck, right? Produce that is grown organically is more environmentally friendly, helps to prevent soil erosion, protects the water and wildlife, and is safer for the farmers and people who work to help get the food to your table. Each organic purchase is a vote with your dollar for better health policies.
Conventional agriculture uses an alarming amount of toxic pesticides, which are created for the sole purpose of killing living organisms, or "pests". They are designed to be toxic. Think about that for a second. That is not something you want to be ingesting regularly, and that is definitely not something you want to expose your kiddos to on a regular basis. Research has shown that human health risks to pesticide exposure include brain and nervous system toxicity, endocrine (hormone) disruption, and cancer. Infants and children are especially vulnerable to pesticides because their bodies are less able to detoxify these harmful chemicals.
Buying and eating organic produce will help lower your consumption of harmful pesticides a great deal, but that doesn't mean that every single thing you buy needs to be organic. If you are unsure about what foods you should be buying organic, the Environmental Working Group's 2022 Dirty Dozen list is a great place to start. Below, I have included the EWG's 2022 Dirty Dozen and Clean Fifteen lists. The EWG's guide is based on data from the Department of Agriculture's Pesticide Data Program, and it focuses primarily on fresh fruits and vegetables. The EWG collects and tests 45,000 samples of the 46 most popular fruits and veggies. Of these samples, 245 different pesticides and pesticide breakdown products were found. It is important to note that these samples were tested after the produce was washed, peeled and prepared to be eaten, so this reflects the pesticide residue leftover afterwards. Alarming, right?
Strawberries
Spinach
Kale, Collard and Mustard Greens
Nectarines
Apples
Grapes
Bell and Hot Peppers
Cherries
Peaches
Pears
Celery
Tomatoes
A few other foods you should also try to buy organic are oats, wheat and rice, herbs, and beans and legumes. If you are a big oatmeal fan like me, you definitely want to make sure your oats are organic. The EWG's testing showed that 95% of the oats and oat products (including children's cereal) tested contained Glyphosate, a toxic pesticide that is linked to cancer and destroys gut health. Side note, about 80 percent of your immune system is in your gut, so you want to stay away from chemicals that will harm it if you can. Beans, legumes and wheat are also frequently sprayed with Glyphosate right before harvest.
The Clean Fifteen is a list of foods that are safe to buy conventional.
Avocados
Sweet Corn
Pineapple
Onions
Papaya
Sweet Peas (frozen)
Asparagus
Honeydew Melon
Kiwi
Cabbage
Mushrooms
Cantaloupe
Mangoes
Watermelon
Sweet Potatoes
I try to buy as much as possible organic, but the Dirty Dozen is a top priority for me and my family. If you cannot find or afford organic produce, just make sure to wash everything really well before eating. Conventional fruits and veggies are always better than no fruits and veggies, and they are certainly better than processed foods and other less healthy alternatives.
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