Which produce to buy organic

Think avocados, onions, pineapples, and sweet corn. The bottom line is that you really can have it both ways. Buy organic fruits and vegetables that run the highest pesticide risk. And go conventional with those that are on the low-residue list Here are both lists — the "Dirty Dozen" and the "Clean Fifteen" — with links to loads of top-rated recipes.

The U. Department of Agriculture found that even after washing and sometimes even after peeling , these fruits and veggies consistently carried higher levels of pesticide residue than others. Consider buying organic versions of these fruits and vegetables:. Sweet bell peppers. Cherry Tomatoes. This year, leafy greens, including spinach , returned to the forefront of the list. While it didn't officially make the list because it's technically processed, the EWG also included a special report about raisins , since the USDA included raisins in its most recent tests for pesticide residues.

D, a toxicologist for the EWG, in a press release. Raisins aren't the only troubling store-bought snack on the EWG's list. Almost four months after they released initial annual findings, the group also followed up with a new report that suggests hummus and chickpeas may also be tainted by trace amounts of pesticides — including organic varieties. Whole Foods Market's Original Hummus was implicated as containing "15 times the EWG benchmark" for glyphosate, a controversial herbicide used in Roundup; it also discovered traces in Sabra hummus, plus a few other varieties.

This doesn't mean that you should automatically cut out all raisins or hummus from your diet, or anything on this list, in fact. Sassos' background in holistic cancer treatment has taught her that organic produce can provide tangible benefits to most anyone, but it's important to stress that the dietary benefits associated with all of the produce items on the EWG's Dirty Dozen list far outweigh any potential blowbacks.

Furthermore, previous research published in suggests that the traces of pesticides found on these vegetables and fruits are well below any federal limit: as much as 1, times below the Environmental Protection Agency's limit.

Don't let this list deter you from eating kale, strawberries, spinach, or any of the other staples entirely. The Dirty Dozen list might inspire you to shop smarter — even if you already try to buy organic products as much as you possibly can. If you are concerned about potential pesticides in your groceries produce included! Anything carrying the USDA organic seal can't be genetically engineered and also must be grown in soil that is free from prohibited substances like synthetic fertilizers and pesticides.

Buying organic versions of the vegetables and fruits on the Dirty Dozen list should eliminate any possible risk associated with potential pesticides. In addition, however, Sassos says that several studies including this paper published in the British Journal of Nutrition have shown that organic produce has significantly more antioxidant polyphenols than produce that has been grown in conventional methods.

These antioxidants may help reduce risk of chronic diseases, according to the research, including cardiovascular disease as well as certain cancer. Organic food is often more expensive than conventionally-grown food.

But if you set some priorities, it may be possible to purchase organic food and stay within your food budget. Some types of conventionally-grown produce are much higher in pesticides than others, and should be avoided when possible.

Others are low enough that buying non-organic is relatively safe. According to the Environmental Working Group, a nonprofit organization that analyzes the results of government pesticide testing in the U. In the U. These practices can have health consequences for both the animals themselves and people consuming their meat, eggs, or milk.

You may find that buying cheaper cuts of meat from organically raised animals enables you to eat organic without breaking your food budget. Try buying organic chicken thighs instead of conventionally raised chicken breasts, for example. Join a food co-op. A natural foods co-op, or cooperative grocery store typically offers lower prices to members, who pay an annual fee to belong.

Local and organic! Buy in season. Fruits and vegetables are cheapest and freshest when they are in season. Shop around. Making junk food sound healthy is a common marketing ploy in the food industry but organic baked goods, desserts, and snacks are usually still very high in sugar, salt, fat, or calories. It pays to read food labels carefully. Organic food is more labor intensive since the farmers do not use synthetic pesticides, chemical fertilizers, or drugs. Organic certification is expensive and organic feed for animals can cost twice as much.

Organic farms tend to be smaller than conventional farms, which means fixed costs and overhead must be distributed across smaller produce volumes without government subsidies. Organic Foods: Are they safer?

More nutritious? Organic FAQs — Reasons to go organic. Animal Feed — How livestock feed affects animal health, and the health of people who consume animal products. Non GMO Project. The Problem with Pesticides — Examines some of the potential health effects of pesticides. Toxics Action Center. This holiday season alone, millions of people will turn to HelpGuide for free mental health guidance and support. So many people rely on us in their most difficult moments.

Can we rely on you? All gifts made before December 31 will be doubled. Cookie Policy. Is it worth the expense? Find out what the labels mean and which foods give you the most bang for your buck. Organic vs.