These days, you can find just about anything organic: from food to beauty products and pet products. All of that definitely adds up, so how do you decide what to buy organic and what to save money on? In this post, we’ll review what makes something organic, what products to always buy organic and why.
*Disclosure: All opinions expressed are my own and I would never recommend products that I don’t use or stand behind. This post may contain affiliate links from which I may earn a small commission at no additional cost to you. For more information, view the Privacy Policy and Disclaimer pages.
What is Organic?
According to the standards set by the United States Department of Agriculture National Organic Program, for something to be “Certified Organic” means it has to (source):
- Have not been genetically modified
- Have been cared for without synthetic pesticides and fertilizer
- Have not been exposed to sewage sludge and ionizing radiation
- Have been grown on land free from prohibited products for 3 years before harvest
- Have been produced using sustainable methods including conservation of soil and water
Additionally, for animal products, they must meet these criteria:
- Come from animals given 100% organic feed
- Be free from growth hormones and antibiotics
- Raised in natural conditions
You can be sure that if you see “Certified Organic” on the label, it is tested and regulated quality. From root to end product, it is the safest way to consume products. Because of this, products that are certified organic are more expensive and therefore not always practical. Keep reading to find out the most important products to buy organic (if possible!) and why.
What is a GMO?
Genetically modified organisms (GMO) are crops that have had their genes altered. A type of “plant-breeding”, DNA from one plant is moved into another to create an end product that cannot be found in nature (source). Many GMOs are created to be resistant to the synthetic pesticide, Roundup, which contains the chemical glyphosphate (more on that below). Currently, no long-term studies exist on the effects of GMOs in humans, including potential for cancer.
What About Synthetic Pesticides and Fertilizers?
As I mentioned above, glyphosphate is the controversial chemical in the popular pesticide Roundup. Because GMOs are created to be resistant to synthetic pesticides, farmers can spray the fields without fear of damaging the crop. However, these pesticides spread to the surrounding environment and have even created pesticide-resistant weeds leading to increase in spraying (source).
In addition to environmental damage, there are also implications to our health. Research shows that exposure to glyphosphate is linked with Celiac disease, gluten intolerance, reproductive harm, endocrine disorders, and cancer (source). There is also evidence that glyphosphate disrupts the balance of Manganese, an important nutrient in the body, which leads to gut dysbiosis and neuropathologies (source).
To view the complete list of allowed and prohibited substances used in organic farming, please see the USDA National List.
Top Products To Buy Organic
It may not be financially possible for everyone to always buy organic. But the following products have been tested and contain the highest amounts of chemicals. Let’s be clear that eating whole, nutritious foods is ALWAYS better than processed foods. So I’d choose conventional produce over anything in a box any day! But whenever possible, these are smart choices. For a list from the EPA of the crops sprayed with the highest amount of glyphosphate, click here (2015).
1. Produce/Dirty Dozen
Every year, the Environmental Working Group reviews the USDA’s fresh produce testing and releases their “Dirty Dozen” list. These are the top 12 fruits and vegetables with the highest number and amount of pesticides. Interestingly enough, glyphosphate (the most widely used pesticide) is not included in these samplings (source).
Strawberries usually always tops the list, and 2020 is no exception. The other produce includes:
- Spinach
- Kale
- Nectarines
- Apples
- Grapes
- Peaches
- Cherries
- Pears
- Tomatoes
- Celery
- Potatoes
You can review the USDA’s produce testing for 2018 here. If I had to further trim this list down, I would definitely always buy strawberries, kale, spinach, and apples organic! Over 90% of these samples contained more pesticides than the others, with multiple samples of kale containing 18 different pesticides.
On a side note, it might be a good idea to buy basil and cilantro organic too. On the list from 2018, they each contained 51 and 26 pesticides, respectively. Always wash your produce, whether organic or not. You can find the very easy and inexpensive recipe for my DIY produce wash here.
2. Raisins
This is the first year that the USDA included dried fruit in their samplings. According to the report, the dirtiest sample wasn’t any of the fresh produce, but raisins. If included in the fresh produce, it would top the list. A whopping 99% of all non-organic samples of raisins contained 2 or more pesticides, with an average of 13 pesticides per sample.
3. Cotton
Cotton is one of the most heavily sprayed crops, according to a document released by the EPA in 2015 (source). Not only does organic cotton contain less chemicals, but it’s better for the environment since sustainable methods are used. I wrote about the importance of choosing organic cotton whenever possible here.
Things like baby/kid’s clothes and cotton bed sheets may be best to start out with when replacing. These items come in direct and prolonged contact with the skin. I’ve slowly been trying to replace my clothes with organic cotton as I give pieces away. I’m in no way affiliated, but Everlane is a great brand that offers a variety of clothing, including basic pieces. Small daily exposure to toxins can accumulate over time, so small daily changes like these can make a huge difference down the line!
Small daily exposure to toxins can accumulate over time, so small daily changes like these can make a huge difference down the line!
Naturally by jess
4. Meat/Poultry/Eggs
Every year, the US National Residue Program releases a document with the amount of chemicals taken from samples of meat, poultry, and egg products. You can find the latest public sampling document from 2018 here. It is important to note that organic farming is regulated by the National Organic Program (NOP) and is not included in this list.
This list shows the amount of pesticides, hormones, and metals (among many other things) found in these random samples from across the United States. After reviewing this list, I honestly wouldn’t buy any of these products non-organic, but especially beef, as this seems to score highest in most chemical categories.
5. Dairy
Since beef can be highly contaminated with chemicals (see above), it’s safe to say that anything that’s associated with cows can be too. Milk, butter, and cheese from cows should be bought organically whenever possible to avoid accumulation of toxins. If you had to choose, I’d definitely try to purchase these products organic for children since their bodies are smaller and still developing.
6. Oats
In 2018, an article released by the EWG stated that there were unsafe levels of pesticides found in various brands of oat products, including oatmeal and cereal (source). There were also 16 organic samples tested, and although there was glyphosphate found in 5 of those samples, they were at levels well below the allowed threshold.
My son, T.J. eats oatmeal for breakfast every single morning and has been for the past 2 years. Imagine the amount of exposure that creates in his little growing body. In fact, most kids (who am I kidding, adults too) eat some kind of oat product for breakfast: cereal, granola, oatmeal, cereal bars, even oat milk. Shoot for organic oats whenever possible, especially if consumed daily.
7 & 8. Nuts/Legumes
Among the nuts and beans that contain the highest amount of pesticides/chemicals are almonds, walnuts, pistachios, and soybeans. This may be even more important for those who are dairy-free or vegan/vegetarian and consume nut milks and soy protein products. Another important one are sesame seeds, which are often grown in Asia where pesticide use is much less regulated than the United States (source).
Final Thoughts
Dirty dozen produce (strawberries, kale, spinach, apples), raisins, cotton, almonds, soybeans, sesame seeds and meat/poultry products are among the highest polluted with pesticides and hormones. It might be a good idea to buy these organic whenever possible if financially able. But remember, conventional produce beats processed foods any day! No matter what it says on the label, always look for the USDA certified organic label seal. Read your labels and know the ingredients!
I love your blog! Very informational!
Thank you, I’m so glad you’re learning something!