Should we always be eating organic?
Recent studies, one American and the other French (French Nutrinet cohort), suggest that high consumption of products from organic farming would reduce the risk of cancer (1). However, these observational studies remain to be confirmed, because there is always the possible biais that people eating organic have healthier liflestyles. In general, the protective effect of fruits and vegetables, whatever their origin and method of cultivation, is widely demonstrated. So, even if they are not organic, it is advisable to eat fruits and vegetables in good quantities. For example, if paying for organic food is hurting you financially to the point that you are reducing your consumption of healthy foods, don’t focus on the organic label too much. Several small local producers do not have the means to obtain these certifications and offer products without pesticides and superior to many organic products.
Organic doesn’t mean GMO-free
Eating organic is not so easy! The organic food industry is increasingly sneaky in avoiding its organic obligations. Did you know that (at the moment of publishing) organic certification does not prevent the presence of GMOs? You can have an organic vegetable from genetically modified strains and pay a lot of money for it! This is why I tend to follow my intuition and especially my taste buds: When a fruit or vegetable is tasting like it should be, it is because it has good nutritional value. Pesticides and genetically modified seeds are designed to increase yield, not taste.
Have you come across a juicy, tasty fruit? Have you found a butcher who provides you with tender and succulent meat? Go back! Let your taste buds guide you. And the pleasure you get from eating these foods will help your entire body, both in terms of regulating your hunger centers and reducing inflammation.
An indispensable resource
The Environmental Working Group (EWG) releases an annual Shopper’s Guide to Pesticides in Produce (2) based on USDA testing of thousands of non-organic fruit and vegetable samples. The guide highlights two key lists to help consumers reduce pesticide exposure affordably.
In their Dirty Dozen report, they rank the 12 items with the highest levels of pesticide residues (often multiple types per sample, including some with traces of toxic chemicals). These include:
- spinach (top spot, with more residues by weight than any other) and kale/collard/mustard greens
- strawberries, blackberries, blueberries.
- grapes, peaches, cherries, nectarines, pears, apples,
- A new addition this year: potatoes!
EWG recommends buying organic versions of these whenever possible, as they tend to carry the most contamination.
In contrast, the Clean Fifteen lists the 15 items with the lowest pesticide residues—many with none detectable. These are pineapples, sweet corn (fresh/frozen), avocados, papaya, onions, sweet peas, asparagus, cabbage, watermelon, cauliflower, bananas, mangoes, carrots, mushrooms, and kiwi. These are generally safer to buy conventional (non-organic), helping save money without much added risk.
The guide emphasizes that eating plenty of fruits and veggies is beneficial overall, but prioritizing organic for the Dirty Dozen can cut exposure significantly. It’s a practical tool, not a safety warning—residues are usually below regulatory limits, but the lists guide smarter choices.
Sources and resources
Baudry, J. Assmann, K. E., Touvier. M., Allès, B., Seconda, L., Latino-Martel, P., Ezzedine, K., Galan, P., Hercberg, S., Lairon, D., & Kesse-Guyot, E. (2018).
Association of frequency of organic food consumption with cancer risk: Findings from the NutriNet-Santé prospective cohort study. JAMA Internal Medicine, 178(12), 1597–1606.
https://doi.org/10.1001/jamainternmed.2018.4363
Link to the Shopper’s Guide to Pesticides in Produce
Article by Marie-France Lalancette, editor in chief and author of Outsmart Cancer: eat according to your genes
