Want to know exactly where going organic makes the biggest difference? Then be sure to buy organic apples, dairy products, blueberries, celery and cherry tomatoes. These are products with a thin, edible skin or a large surface area, and crops that are treated relatively frequently in conventional farming. It’s precisely in these cases that choosing organic makes the clearest difference in terms of pesticide residues. If you’re on a tight budget, this list is a handy starting point.
Why does choosing organic make more of a difference for some products than others?
With fruit and vegetables that have a thin, edible skin, some of the residues remain on precisely the part you eat. Organic farming uses a restricted list of permitted substances, meaning that, on average, residue levels on organic produce are lower than on conventional produce.
Two factors determine how much of a difference this makes: how often a crop is treated conventionally, and whether or not you peel the edible part. You eat a banana or avocado without the skin, so very little residue ends up on your plate. An apple or cherry tomato, on the other hand, is eaten with the skin on. Organic farmers are not permitted to use synthetic pesticides or artificial fertilisers. This is laid down in the European Regulation on organic production and is monitored in the Netherlands by SKAL. With dairy products, it’s not about the skin, but about the production method: the animals’ feed and the rules governing veterinary medicines. Residue measurements, such as the US EWG’s ‘Dirty Dozen’ and the annual EU monitoring by EFSA, have shown similar patterns in this regard for years. If you’d like some background information, read about the benefits of eating organic food and an explanation of organic farming.
Which 5 foods should you buy organic?
In short: apples, dairy, blueberries, celery and cherry tomatoes. Read on to find out why choosing organic makes the biggest difference for each of these products.
- Apples. You eat the skin, and that’s exactly where residues accumulate. Apples have topped the pesticide residue rankings for years, because conventionally grown trees are treated several times per season against fungi and insects. If you buy organic apples, choose organic apple purée and apple juice too, since they’re made from the same fruit.
- Dairy (milk, cheese, yoghurt). Here, it’s not the skin that matters, but the production method. In the EU, organic dairy primarily means: organic feed rich in grass and roughage, stricter rules on antibiotics, and compulsory grazing with higher animal welfare standards. Growth hormones are banned in the EU for all dairy products, so that isn’t the distinguishing factor.
- Blueberries. Small, soft and with a thin skin that you don’t peel off. Blueberries rank high in residue tests, so if you eat them regularly, the organic variety is a logical choice.
- Celery and leafy vegetables. Celery has a large surface area and no protective skin, which means residues easily cling to it. Celery also ranks high on the list. If you can’t find organic celery, asparagus is a good alternative: it’s right at the bottom of the residue rankings.
- Cherry tomatoes. Here too, you eat the thin skin. Conventionally grown cherry tomatoes are treated relatively often, so going organic makes a difference. Either way, wash them thoroughly before eating.
Does washing or peeling remove pesticides?
Washing rinses away some of the residues on the outside, but not all of them: some are in the skin or have been absorbed by the plant. Peeling removes more, but it also removes fibres and nutrients that are often found in and just beneath the skin.
You should therefore always wash fruit and vegetables under running water, including organic ones, as this also removes sand and bacteria picked up during harvesting and transport. For produce with a thin skin that you eat whole, the method of cultivation remains the biggest difference, and that’s where choosing organic makes a difference.
Is organic worth the extra cost on a tight budget?
You don’t have to buy everything organically to make conscious choices. Focus your budget on products with a thin, edible skin that are often treated in conventional farming, and feel free to choose the conventional variety for the rest. A mix is fine, and this way you can keep the extra cost manageable.
Products with a thick skin that you throw away, such as bananas, avocados, citrus fruits, onions and melons, generally have fewer residues on the edible part. In these cases, going organic makes less of a difference in terms of residues, so it’s easier to save money there. This way, your money goes towards the products where your choice makes the biggest difference.
Frequently asked questions
Do organic foods contain absolutely no pesticides?
No. Organic farming is permitted to use a limited list of approved, largely natural substances, and there’s always the possibility of drift from neighbouring fields. On average, however, the levels of residues on organic produce are lower than on conventional produce.
Do I still need to wash organic fruit and vegetables?
Yes. Washing removes sand, debris and bacteria that get onto the produce during harvesting, transport and sale. You should wash organic produce just as thoroughly as conventional produce.
Which foods don’t I need to buy organic?
Produce with a thick skin that you don’t eat, such as bananas, avocados, oranges, onions, pineapples and melons. The edible part is protected by the skin, so less residue ends up on your plate.
Should apple juice, apple purée and smoothies be organic too?
Yes. Apple juice, apple purée and smoothies are made from the same raw ingredients, often including the peel. If you choose organic when buying fresh apples, it makes just as much sense to do so with the processed versions.
This same choice is reflected in the Ekopura range. Some of our powders and supplements are SKAL-certified organic, recognisable by the EU leaf logo: these include our organic natural whey, organic casein, organic vitamin C and Vegan Protein Organic. If you’d like to know exactly what the ‘organic’ label means for a supplement, read our article on Ekopura organic protein powder.
