Do I really have to buy EVERYTHING Organic?
Buying organic produce exposes you to less chemicals and pesticides compared to non-organic. However, buying organic often comes at a cost. Buying organic produce can get expensive- especially if you are shopping on a budget.
"This year the USDA’s tests found residues of potentially harmful chemical pesticides on nearly 70 percent of the non-organic fresh produce sold in the U.S" -EWG
Why buy organic?
Organic standards prohibit the use of synthetic pesticides and eating organic food reduces pesticide exposure. (1) People that consume organic produce had less organophosphate (OG) excretion in their urine. OGs are the most widely used pesticide and were classified by the WHO as “probably carcinogenic" and significant positive outcomes were seen in longitudinal studies where increased organic intake was associated with reduced incidence of infertility, birth defects, allergies, otitis media, pre-eclampsia, metabolic syndrome and non-Hodgkin lymphoma. (2) It is important to note that although the current evidence base does not definitively link eating organically to a reduced risk of infertility, birth defects, allergies, otitis media, pre-eclampsia, metabolic syndrome and non-Hodgkin lymphoma, most all of these conditions have an underlying inflammatory etiology and exposure to environmental toxins has been shown to contribute to the inflammatory response.
But what if I told you that you didn't have to buy everything Organic?
Overall, there is no real difference in the overall nutrient density of organic and non-organic produce. This means that the vitamin and mineral content of a non-organic zucchini is virtually the same as the vitamin and mineral content of an organic zucchini when grown under the same environmental conditions, however some evidence does suggest that antioxidant content might be greater in organic vs non-organic produce. (3) However, when it comes to pesticide content, the difference between organic and non-organic varies drastically. The Environmental Working Group (EWG) is an organization that publishes a list every year of the most and least contaminated fruits and vegetables. Prior to testing, the USDA washes, scrubs and peels the produce as consumers would. Here is there list for 2021:
Top 12 foods you SHOULD buy Organic:
Strawberries
Spinach
Kale, Collard and Mustard Greens
Nectarines
Apples
Grapes
Cherries
Peaches
Pears
Bell and Hot Peppers
Celery
Tomatoes
Top 15 foods you do not have to buy Organic:
Avocados
Sweet Corn
Pineapples
Onions
Papaya
Frozen sweet peas
Eggplant
Asparagus
Broccoli
Cabbage
Kiwi
Cauliflower
Mushrooms
Honeydew Melon
Cantaloupe
References
1. OUT NOW: EWG’s 2021 Shopper’s Guide to Pesticides in ProduceTM | EWG. Accessed March 19, 2021. https://www.ewg.org/release/out-now-ewg-s-2021-shopper-s-guide-pesticides-produce
2. Vigar V, Myers S, Oliver C, Arellano J, Robinson S, Leifert C. A Systematic Review of Organic Versus Conventional Food Consumption: Is There a Measurable Benefit on Human Health? Nutrients. 2020; 12(1):7. https://doi.org/10.3390/nu12010007
3. Benbrook C et al: New Evidence Confirms the Nutritional Superiority of Plant-Based Organic Foods, March 2008. The Organic Center Web site. http://www.organic-center.org/reportfiles/5367_Nutrient_Content_SSR_FINAL_V2.pdf. Accessed July 12, 2008.
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