Wondering if you need to go organic? Turns out there’s more to it than just the Dirty Dozen and Clean Fifteen List. Get the scoop on whether or not it’s worth it and why this dietitian doesn’t recommend sticking to a label.
Every year, the Environmental Working Group (EWG) puts out this little list, you may have heard of it. The “Dirty Dozen” and “Clean Fifteen” are lists of the fruits and vegetables that are believed to contain the highest and lowest amounts of pesticide residues, respectively. As an ambassador with Produce for Better Health, I learned that kale seems to be taking a bit of a hit this year. According to an EWG press release, “kale has higher pesticide residues than nearly all other produce found on supermarket shelves.”
[insert skeptical-thinking-face emoji]
I’ve linked to this before, but I’ll link to it again: Kevin Folta wrote a nice piece about A Half Dozen Reasons to Reject the “Dirty Dozen”. But he isn’t the only one advocating for skepticism.
- A peer reviewed study found that EWG’s suggested substitution of organic forms of produce for conventional forms did not result in any decrease in risk because residues on conventional produce are so minute, if present at all.
- A woman could eat 18,615 servings of kale in a day and a child could eat 7,746 in a day and still not have any health effects from residues, according to an analysis by toxicologists with the University of California’s Personal Chemical Exposure Program.
That’s a lot of kale…
So I got curious about what you (my readers and followers) really think about when it comes to organic fruits and veggies. And what else would I do besides take to social media to ask some questions? I wasn’t disappointed, I got all kinds of responses within a few short hours and decided to gather up some thoughts for a post.
What kind of fruits and veggies do you buy?
There was something totally fascinating in this *highly* scientific poll of mine (sarcasm…IG Stories do NOT count as high quality research). Not a single person said they base their shopping choices on a label. When I asked the question “What kind of fruits and veggies do you buy?” I got all kinds of responses.
And I’m not going to lie…it kind of made me hungry to read through them all because I’m counting down the days until the farmers market opens and I cannot wait.
**Update: In the time since, more responses have come in with some mentioning that they DO seek out specific labels or choose to shop organic. However, most responses are still similar to what was originally mentioned in this post.
But anyways. Back to this. People listed out their favorite fruits and veggies, some people mentioned local so they could support farmers in their community, some people said they buy fresh veggies in season and frozen/canned in the winter. But not one person said they shop according to a label like “organic”. And to be quite honest I was pleasantly surprised. Keep in mind, it could have been totally skewed because my audience that follows me on Instagram likely knows my feelings about crazy food labels by now, but it was still really encouraging.
It also supports the things I’ve read/heard/listened to/talked about as far as food choices and shopping habits go. And that is, that no matter what, the top three things that determine a food purchase boil down to the same three things:
- Taste (duh)
- Cost (another obvious one)
- Availability or accessibility (also obvious because, I mean, how else are you going to be able to buy it?)
After that, the other factors vary depending on the source or who you’re talking to. It might round out the top five to include nutrition, freshness, labels, brand, etc. But if we’re being practical about it, the taste, cost, and availability of a food matter the most.
And I can’t resist. Here’s a personal favorite of mine that came from a response to my IG Stories:
I buy the ones that don’t go bad after two days!
A-freaking-men. I don’t know about you, but I don’t have time to shop for fresh produce every day. If something looks like it’s about 6 hours from disintegrating on the kitchen counter, I’m going to pass no matter how it was grown. So add that to the list if you’re conscious about food waste, too.
Do I need to pay more for organic fruits and veggies?
Alright you guys. Here’s the thing. It gets a little more complicated that just saying, “This is right” or “This is wrong”. There’s nothing inherently wrong with eating a certain way and I’m certainly not here to tell you how to eat. But I do want to remind you that it’s OK to stick to what you know works for you, and if you’re budget conscious, I don’t want anyone to feel badly about not being able to afford food that’s more expensive. Organic produce isn’t always more expensive, but often it does carry a higher price tag.
Here’s what a few of you guys had to say:
I think organic fruits and veggies are way more expensive – I am totally fine with regular fruits and veggies!
It’s too expensive to eat all organic. If it’s the same price or lower I have no problem with it but it adds up really fast.
Not against organic, but I feel like sometimes it spoils faster and I don’t like wasting food.
And there’s also the privilege aspect:
I felt a lot of shame when I was poor if I didn’t buy organic. But now I don’t care and I think people should eat what they can afford.
What’s “worse”? Eating fewer fruits and veggies (or going without) because organic is out of the budget? Or purchasing a more affordable option even if it isn’t organic? As you might imagine, this is a pretty easy choice for me. But just because that’s my choice doesn’t mean it has to be yours.
Regardless, we know the EWG’s list may be negatively impacting produce consumption, according to peer reviewed studies. Researchers at the Illinois Institute of Technology’s (IIT) Center for Nutrition Research found that EWG’s “dirty dozen” list messaging resulted in low income shoppers reporting that they would be less likely to purchase any fruits and vegetables – organic or conventional.
Just keep in mind that for most of us, eating too many fruits and veggies isn’t the issue. According to the Centers for Disease Control and Prevention, only one in 10 Americans eat enough fruits and veggies each day. If nutrition is the goal, it doesn’t matter if it comes from organic or conventional produce.
Nutrition isn’t the only thing that matters
Stay with me here: with intuitive eating, it’s not about eating “enough” of the “right” foods. Yes, we all know and understand that fruits and veggies are nutritious and provide a lot of benefits. No one is denying that. Using a non-diet approach isn’t fixated on that aspect though; it’s more about helping you learn to feel confident and empowered. Eventually, you can trust your food choices and your body again and eat without fear or anxiety.
[click_to_tweet tweet=”Food choices should not be based in fear (despite what the Dirty Dozen/Clean Fifteen List says)” quote=”Food choices should not be based in fear”]
If you feel like you’ve been following along with the Dirty Dozen/Clean Fifteen without second guessing it, I encourage you to investigate a little more. Especially if you feel like the additional cost of organic may not be worth it. And if you feel like some of your food choices are based on feeling fearful or stressed about avoiding certain things, let’s talk! Dieting and orthorexic tendencies are so common in our diet- and health-obsessed culture, they almost get cast as being totally normal.
Spoiler alert: they are not, and as I said before, food choices should not be based in fear.
So do you really need to eat organic fruits and veggies?
TL;DR: No
You don’t have to do anything when it comes to how you eat. That’s sort of the beauty of personal choice. At the end of the day, you do you. If you’re making a food choice that you feel good about (without feeling superior to others or better than someone who makes a different choice) that’s great. If it fits your budget, lets you cook and eat how you prefer, and can be easily found most of the time, it’s probably a sustainable choice in that it’s a healthful habit you can maintain indefinitely. If you’re mostly eating foods you enjoy and find satisfying and aren’t afraid of, you won’t be swayed when a new or different list of “good” foods is released every year.
So if that means you opt for organic fruits and veggies, cool. But don’t feel like you have to purchase organic simply because of the Dirty Dozen/Clean Fifteen list or the label that appears on a food.
And in closing: JUST WASH THE DAMN PRODUCE
(According to the FDA, washing produce under running tap water can reduce and often eliminate pesticide residues, if they are present at all)
Wondering where our fresh fruit comes from? I visited orchards that grow organic AND conventional apples, pears, and blueberries. You can read more about that HERE, including more about pesticides residues and what they mean for you.
Questions & Reviews
Thanks for letting us know that a new list is out!
Great reminder, Cara! Any amount fruits and vegetables is better than none – love the practical, evidence-based advice.
Great post! Definitely a topic that deserves some attention with all of the claims out there.
Follow up question about the 1 in 10 who eat enough fruits and veggies… how does that work into initiative eating? Can we still use those “rules” about how much/many fruits and veggie servings we should get? Or since it’s a rule is it still unhealthy to think that way?
Thankfully fruits n veg are my favorite so it’s never been an issue not eating enough but just curious cuz this initiative eating mentality is so good and so healing yet I still find myself having these make believe food rules.
I struggle with this dilemma too. Thanks for the balanced information about organic versus conventional. I still will choose organic if prices are comparable, but I feel better about all choices now.
So important to look at these lists with a critical lens. Thanks for doing that :).
Loved this article! I work primarily with people who live below the poverty line and getting ENOUGH food is challenge #1 but add in the pressure to buy organic, and some of my clients verbalize feeling defeated with regards to “healthy” eating. When I encounter this, I ask my clients what they choose to buy in place of organic fruits and vegetables and the answer is often something like chips, candy bars, packages of cookies, etc. We then talk about the health benefits of non-organic produce in place of those options and I give the advice to wash ALL produce. In addition, we have a great program in my area that helps people get access to free fruits and vegetables and I refer them to this program. I think it also helps that I tell my clients I primarily do not purchase organic produce. When they know I’m not scared to eat conventional produce, I can often see visible relief that some of the pressure they have been feeling about healthy eating has been lifted.
Love that you surveyed your IG audience and then included it in your post. Great idea!
So refreshing to see this perspective on the organic vs conventional debate!
Alllll the yes for this post! The dirty dozen boils my blood! Just rinse and eat your produce, peeps.
Not a fan of the dirty dozen. Like you say, it just causes fear!
It’s great to learn that you should look to buy fresh veggies when they’re in season. My wife and I are wanting to eat healthier and we were wondering what kind of foods we should buy to help her lose some weight. I’ll be sure to tell her that we should look to buy fresh veggies in the season so she can improve her diet.
Thanks David, enjoy those fresh seasonal veggies!
I loved your tip of washing your produce before eating any fruits or veggies. My wife is wanting to help our family eat healthier and she was wondering how she could implement fruits and veggies into our meals. I’ll be sure to tell her that we should wash the produce before cooking with it.
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