Organic vs. Conventional: What Foods Should You Buy Organic and What’s Safe to Eat Non-Organic?

Choosing between organic and conventional foods can be confusing, especially with concerns about pesticides, sustainability, and nutrition. While buying organic can be beneficial for both health and the environment, it’s not always necessary for every type of food. Here’s a guide to help you make informed choices about when to buy organic and when it’s okay to go conventional.

Why Buy Organic?

Reduced Pesticide Exposure

Organic farming limits the use of synthetic pesticides and fertilizers. This reduces your exposure to potentially harmful chemicals that can remain on food.

Environmental Benefits

Organic farming practices are generally better for the environment. They promote soil health, reduce pollution, conserve water, and increase biodiversity.

Nutritional Value

Some studies suggest that organic foods may have higher levels of certain nutrients, such as antioxidants. However, the difference is often minimal.

Animal Welfare

Organic animal products come from animals raised in more humane conditions, with access to the outdoors and without the use of antibiotics or growth hormones.

Foods to Buy Organic

The Dirty Dozen

Each year, the Environmental Working Group (EWG) releases a list of the "Dirty Dozen," fruits and vegetables with the highest pesticide residues. These are worth buying organic:

Leafy Greens

Lettuce, kale, and other leafy greens often contain high levels of pesticides. Buying organic reduces your risk of exposure.

Berries

Berries, such as strawberries, raspberries, and blueberries, are prone to pesticide contamination due to their delicate skin.

Apples and Pears

Apples and pears often have high pesticide residues on their skins. Opt for organic to avoid these chemicals.

Grapes and Wine

Grapes, and by extension, wine, can contain multiple pesticide residues. Organic options are a safer choice.

Tomatoes and Peppers

Both tomatoes and bell peppers tend to have high levels of pesticide residues, making organic varieties preferable.

Celery

Celery has a porous structure that allows pesticides to penetrate deeply, making it hard to wash them off.

Animal Products

Dairy, eggs, and meat should be organic to avoid antibiotics, hormones, and potentially harmful feed additives.

Foods Safe to Eat Non-Organic

The Clean Fifteen

The EWG also lists the "Clean Fifteen," produce with the least pesticide residues. These are generally safe to buy conventional:

Thick-Skinned Fruits

Bananas, oranges, and grapefruits have thick skins that protect the edible parts from pesticide exposure. These can be bought non-organic.

Root Vegetables

Potatoes, carrots, and beets are often lower in pesticide residues. However, if they are on the Dirty Dozen list, consider organic.

Frozen Produce

Frozen fruits and vegetables typically have lower pesticide residues than their fresh counterparts due to the washing and blanching processes they undergo before freezing.

Canned Foods

Canned vegetables and beans usually have lower pesticide residues, making them a cost-effective non-organic option.

Tips for Eating Safely

Wash Thoroughly

Washing fruits and vegetables under running water can remove some pesticides. Use a brush for produce with hard skins.

Peel When Necessary

Peeling fruits and vegetables can help reduce pesticide residues, though it may also remove some nutrients.

Grow Your Own

If possible, grow your own herbs, vegetables, and fruits. This ensures you control what goes onto your food.

Buy Local

Local farmers' markets often have fresher produce with fewer pesticides, even if they’re not certified organic.

The dirty dozen by EWG.

The clean fifteen by EWG.