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Every year, the “Dirty Dozen” and “Clean Fifteen” lists of fruits and vegetables are unveiled. Created by the Environmental Working Group (EWG), the lists rank conventional produce based on pesticide residue and give guidance on when to choose organic (organic produce is grown without synthetic pesticides, and organic pesticides are used instead).
For example, on this year’s list, spinach, strawberries, and kale top the “dirty” list. Pineapple, sweet corn, and avocados rank among the “cleanest”. The group uses USDA data to make their rankings based on presence of pesticide residue, number of pesticides, concentration, and toxicity.
But these lists can cause a lot of angst. It’s troubling to think of the fruits and vegetables we buy each week as somehow being unsafe. And organic produce is typically more expensive, so switching over could be tough on your budget. So should you follow these lists?
Here are a few things to consider: First, keep in mind that the pesticide residues found don’t exceed the USDA’s threshold of what’s safe. You’d have to eat huge quantities to reach those levels. And a 2011 study found that trading conventional for organic for the Dirty Dozen list didn’t result in any reduction of health risk.
Finally, keep in mind that conventional produce is just as nutritious as organic. Studies have not found a significant difference in nutrient content between the two.
Here’s what I recommend:
- Eat fruits and vegetables. Lots of them! While there’s still debate over pesticides and safety, there’s a large body of research that shows that fruits and vegetables are good for health. Even the EWG guide says, “…the guide should not deter people from buying produce. A diet that is high in fruit and vegetables, whether conventional or organic, is important for health.”
- Wash all of your produce. You don’t need fancy produce washes, just rub it with your hands under running water. That includes washing the outsides of melons. Even though you’re not eating the rind, you’re slicing through it and can drag dirt inside to the flesh.
- Buy what makes sense for your budget. If that’s organic, great. If it’s not, great. Personally, I look at what version looks the best, what’s on sale, and what I can afford.
- Vary what kind of produce you buy. You’ll limit exposure to the same kinds of pesticides and get a broader array of nutrients and disease-fighting plant compounds.
By Sally Kuzemchak, MS, RD
