When to Choose Organic Produce
Organic produce offers a way to reduce pesticide exposure and support sustainability, but knowing when it matters most and how to properly clean your fruits and veggies can make all the difference in maintaining a healthy diet.
Think of the organic food business like a finely tuned ecosystem in nature. In a healthy ecosystem, various species coexist in a delicate balance, each playing a unique role in maintaining the overall health of the environment. Similarly, organic farmers operate within a system where they employ practices that mimic nature's cycles, promote biodiversity, and preserve the ecosystem. Just as different elements in nature interact to sustain life, organic farming methods work together to ensure the sustainability of the food production system. This preserves the environment so it remains healthy and productive for generations to come.
“USDA certified organic foods are grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives. Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible.”
As a dietitian I often get asked if purchasing organic is necessary for good health. The short answer is no, but do what you can to minimize non-biologic pesticide exposure if purchasing conventional. Organic produce is grown without synthetic pesticides, fertilizers, or genetically modified organisms (GMOs). This means fewer harmful chemicals on your food and in the environment.
I do want to make it clear that organic does not = pesticide free. Rather, the type of pesticides used are different. The pesticides used in organic agriculture are typically naturally derived and made with ingredients such as minerals or plant extracts. Note that not all natural materials can be used, for example arsenic which has known health risks.
Pesticides are used to kill off pests (such as bugs and other microorganisms) that put a crop at risk. As such, some synthetic substances are permitted in organic farming, but must not contribute to the contamination of crops, soil, or water. See list here: The National List of Allowed and Prohibited Substances
Choosing Organic Produce:
To make grocery shopping flexible, my rule of thumb for fruits and vegetables is choose organic if you plan to eat the skin. The skin or outer layer of produce will have greater pesticide residues because it is directly exposed to any agricultural chemicals used. The skins of many fruits and vegetables are rich in fiber, vitamins, and antioxidants. So choosing organic with produce with edible skin such as berries, peaches, and apples helps ensure you get these benefits without the added risk of synthetic pesticides. Produce with thick or inedible skins, such as bananas, avocados, and oranges, will not be directly exposed to pesticide residues in the edible parts so these are fine to purchase conventionally.
The Environmental Working Group (EWG) publishes an annual list called the "Dirty Dozen," which identifies the top 12 fruits and vegetables with the most pesticide residues. For 2024, the list includes:
Strawberries
Spinach
Kale, Collard, and Mustard Greens
Peaches
Pears
Nectarines
Apples
Grapes
Bell and Hot Peppers
Cherries
Blueberries
Green Beans
These items are generally considered the best to buy organic to reduce exposure to pesticides. Conversely, the "Clean Fifteen" list includes produce with the least pesticide residues, which are generally safe to buy conventionally grown.
Tips for washing your produce to remove pesticide residue:
Cleaning produce can remove some pesticide residues and is an important step to ensure the food you eat is safe. While buying organic can reduce pesticide exposure, it’s still beneficial to clean all fruits and vegetables thoroughly (whether you are eating the skin or not). Here are some common methods:
Water Rinse & Scrub: Rinse your produce under cold running water for 30 seconds to 1 minute. Use your hands to rub the surface to help remove residues. Physical scrubbing with a produce cleaning brush may also help remove more residues, especially from produce with thicker skins and with crevasses.
Baking Soda Solution: Dissolve one teaspoon of baking soda in two cups of water. Soak the produce for 15 minutes, then rinse well with cold water.
Vinegar Solution: Mix one part white vinegar with three parts water. Soak the produce in the solution for 2-5 minutes, then rinse thoroughly with cold water. Note that this method may leave a slight vinegar taste on porous produce.
Avoid commercial produce washes. These products are not approved or labeled by the U.S. Food and Drug Administration (FDA) for use on foods. More info here.
Additional Tips: After washing, dry the produce with a clean paper towel to remove any remaining residues and bacteria. Make it a habit to clean all produce, whether it's organic or conventionally grown, to ensure it’s as safe and clean as possible.
