A couple of years ago, kale made headlines for reasons other than its longstanding “superfood” status. For the first time in a decade, it ranked in the top 12 of the Environmental Working Group’s “dirty dozen”, or the fruits and vegetables that the nonprofit Environmental Working Group (EWG) found contain the highest amount of pesticides and are often recommended to be purchased organic. Kale has been on the list ever since. However, it’s important to keep in mind this organization’s methodology, data, and lists are not peer-reviewed and we must always question them. In other words, the EWG’s recommendations are not the be all, end all, and we don’t know for sure how they even come up with their lists. Nonetheless, they are popular and I often get questions ranging from are conventional produce toxic? To do I stay far away from the “dirty dozen? and should I eat only organic fruits and veggies? My short answer here, which leads into the bigger question at hand, is that yes, please still eat fruits and veggies, and do not stress too much about whether or not they’re organic. Now I’m going to tell you why.
Quick pesticide note
Lists like the one mentioned above are so popular because we often associate pesticides with increased risk of disease and negative health outcomes, but it’s important to keep in mind that most studies on the harmful effects of pesticides have focused on occupationally exposed people like farmworkers, as well as others who have experienced abnormally high exposures. This is much different than the smaller amounts of pesticide residue that may be found in food. In fact, risk of developing cancer from pesticides consumed through food in the average lifetime is less than one in a million.
Organic vs conventional produce – is there a difference in nutrient content?
Nope. Not a significant one, at least. A 2012 review of hundreds of studies found a lack of evidence supporting the claims that organic produce are nutritionally superior compared to their conventional counterparts. Similar results were found in animal products like pork and chicken. Health outcomes in individuals consuming organic foods compared to those consuming conventional foods did not differ significantly either, nor did safety outcomes. Can we say that organic foods pack more of a nutritional punch than non-organic foods based on this study and other current research? Not at all, despite the popular opinion to the contrary. One can come to the conclusion that since nutrient content is similar in organic and non-organic foods, nutrient absorption is also similar. To date, there is little to no research showing otherwise, so save your pennies if you’re choosing organic because of claims on enhanced nutrient absorption.
So when is it important to choose organic? Is it?
Let’s focus on another important question first – do most Americans eat enough fruits and vegetables? Not even close. In fact, less than 10% of people in the U.S. consume the recommended amount. That’s crazy, right? Oftentimes I’ll tell clients that I don’t care whether or not their fruits and vegetables are organic; I care that they’re eating fruits and vegetables! We know that following a plant-based diet with plenty of fruits and vegetables has been linked to better health and reduced risk of chronic disease based on an overwhelming amount of evidence. And interestingly, the vast majority of subjects in those studies were consuming conventional produce. So first and foremost, let’s take a step back and ask ourselves if we’re eating enough produce, period. If not, try these simple strategies:
Add greens, peppers, and/or mushrooms to your scrambled eggs
Throw a handful of berries into your morning yogurt or oatmeal
Choose a veggie soup and add sliced cucumber, tomato, leafy greens, and avocado to your lunch sandwich
Roast vegetables like cauliflower and Brussels sprouts along with your chicken or fish
Use spinach, tomato, broccoli, peppers, and onion as your pizza toppings
Keep a bowl of fresh fruit at your desk for an easy mid-afternoon snack
In general, aim to make each meal and snack you eat colorful, with fruits and vegetables being the color.
I would be remiss not to mention the monochromatic thinking that can develop from misunderstandings on the organic vs non-organic debate or scary-sounding lists like the “dirty dozen.” When we start to categorize foods as “good” and “bad” it makes food choices harder and can promote a negative relationship with food. When this type of thinking takes away from a healthy eating pattern – like eating lots of fruits and vegetables – and adds stress and fear, it can have an unfavorable impact on health.
What I do
For the most part, I buy conventional produce and wash it well (and sometimes, I’m lazy and don’t wash it…). If an organic version of a fruit or veggie I eat often is on sale and looks really delicious, I will also not hesitate to buy it. In an ideal world when I have more time, I’d also be hitting up the farmer’s markets in the area for local produce, which always tastes superior because it has not had to travel far and wide to get to our tables. A lot of farmer’s market produce, at least around NYC, is not organic. That’s because an organic certification is expensive! It’s always possible to talk to local farmers about pesticide use, though, which may often be less than what you typically find at the grocery store if that’s important to you.
Lastly, a note on breast cancer
Know that you are not harming your health if you have a history of cancer and eat conventional produce (there is no evidence that supports this!). I’ve worked with hundreds of women with breast cancer over the years, and the organic vs. conventional conversation was really common and often rooted in fear of increased tumor cell growth, cancer recurrence, etc. if conventional produce was consumed (the internet is not a fun place for cancer/nutrition information). I will say again that there is no evidence to support that fear, but there is evidence on the benefits of eating fruits and veggies and reduced risk of breast cancer and breast cancer recurrence.
It has to be said that nutrition research is forever changing and evolving (remember when we thought all fat was bad?), and if there is ever any reliable evidence to the contrary of what I’m saying now, I will try to be the first to report on that too.
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Thank you for this article! I found your commentary on this super helpful!