While I would love to buy everything organic, it isn’t always realistic. Organic foods can be significantly more expensive! The good news is, this doesn’t have to be an “all or nothing” situation. Not all produce is created equally. As a result, sometimes it’s worth it to buy organic produce. And other times, it might fall lower on the totem pole. Keep reading to find out which foods you should and shouldn’t prioritize when buying organic produce on a budget.
Why Buy Organic?
Looking at (sometimes drastically different) price tags, you might be wondering what the value of organic even is. According to the United States Department of Agriculture (USDA), organic foods are produced without the use of synthetic pesticides, fertilizers, or genetically modified organisms (GMOs). Sounds great, right? It’s definitely beneficial. By choosing to buy organic, you are avoiding many unwanted chemicals that are bad for ourselves and the environment. However, this does not mean that organic food is free of all chemicals.
It can be difficult for farmers to grow successful crops without using any form of pest control. Labeling foods as organic really just means that the big-offender chemicals are forbidden. Other, more mild chemicals, can still be utilized during the farming process.
While these chemicals are considered safer and less harmful than synthetic pesticides, they are still chemicals. For this reason, it is still incredibly important to wash fresh fruits and vegetables thoroughly. One method to do this is through the vinegar wash method, which removes bacteria, toxins, and chemicals.
When buying organic foods, make sure you see the USDA certified organic seal. This certifies that the food process has adhered to strict guidelines and regulations, prohibiting synthetic pesticides, fertilizers, and genetically modified organisms (GMOs). If you don’t see the USDA seal, this means it hasn’t been regulated to follow the strict standards. As a result, you might not be getting what you pay for and you might be ingesting harmful chemicals.
Which Organic Produce Is Worth Buying
Each year, EWG releases their updated list of the Clean Fifteen and Dirty Dozen for fruits and vegetables. This list is an amazing resource to reference when you are curious whether something should be bought organic. As a rule of thumb, I try to buy all foods from the dirty dozen as organic, and the clean 15 as regular. The below information is pulled directly from their 2023 lists.
The 2023 Dirty Dozen includes:
- Strawberries
- Spinach
- Kale, Collard, and Mustard Greens
- Peaches
- Pears
- Nectarines
- Apples
- Grapes
- Bell & Hot Peppers
- Cheeries
- Blueberries
- Green Beans
The 2023 Clean Fifteen Includes:
- Avocados
- Sweet corn
- Pineapple
- Onions
- Papaya
- Frozen sweet peas
- Asparagus
- Honeydew Melon
- Kiwi
- Cabbage
- Mushrooms
- Mangoes
- Sweet Potatoes
- Watermelon
- Carrots
For any items not on this list, there are a few factors that you can consider. Is the skin thin or thick? If it is thin-skinned, similar to strawberries, then it is worth it to buy organic. The thinner the skin, the more easily the pesticides can soak into the food. If the skin is thick, like potatoes, it might not make too much of a difference. For this reason, I usually lean away from organic to save a little money.
What to do Next
To me, a healthy lifestyle is all about balance. If you are trying to find a balance between healthy eating and tight budgeting, find your balance between the dirty dozen and the clean fifteen. The more you buy from the clean fifteen, the more you can avoid additional costs of organic produce. But if you are buying something from the dirty dozen, it’s probably worth the extra cash to buy organic and avoid harmful chemicals. When you do this, make sure it has that official USDA Organic seal. And regardless, always wash them! Whether you buy organic or regular produce, washing your fruits and vegetables is critical to avoiding harmful substances.