Not everyone can – or wants to – buy everything organic. In some cases, you simply can’t find organic options, or you may just not want to foot the bill if it costs more. This is not a new topic here, but one that needed a little updating. So here we go!
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Dirty Dozen List
Every year, the Environmental Working Group puts out what they call the “Dirty Dozen” list. What lands on this list can change slightly from year to year – hence the need for my updated blog post. The Dirty Dozen list is a great way to prioritize what to buy organic. It tells us the top 12 conventionally-grown crops that have the most chemical pesticide residue left on them when purchased and consumed. These unwanted chemicals can be avoided if organic is chosen instead.
For this reason, I drive twice as far to pick my strawberries from the organic farm in our area. And whenever I buy applesauce or even apple juice, I always choose organic. This list (as well as their Clean 15 list) can really help simplify your decision-making at the grocery store. But it’s also important to remember that it’s better to consume conventional fruits and veggies as opposed to none at all!
High-Risk GMO Crops
GMO (Genetically Modified Organism) refers to crops whose DNA have been modified to produce genes, and therefore traits, not found in nature. For example, instead of a chemical pesticide being sprayed ON the crops to ward off pests, some GMO crops actually produce the pesticide IN the plant itself. It’s not something I personally want in my food! Which is why I like to refer to the list of high-risk crops that is put together by the Non-GMO Project group to help us.
This one is a little trickier. Although corn is listed, it’s not trying to warn us about corn on the cob per say. But it’s more referring to the plethora of additives developed from corn. We’re talking about everything from obvious ones such as High Fructose Corn Syrup to less obvious ones such as Maltodextrin. For a complete list of highly processed additives produced from corn, go here.
Since GMOs are currently not labeled in our country, the best way to avoid them is to buy organic. Hence my reason for adding them to my “What to Buy Organic” list above! The good news is, if you avoid highly processed food in general, you’ll be avoiding many of – but not all – the GMOs out there since they are not quite as prevalent in real food (except for the cases of papaya and squash). I think it’s also worth noting that, contrary to popular belief, wheat is not one that is commonly genetically modified.
I hope this helps make food shopping a little easier for you. Are these lists new to you or something you already use as guidelines?
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My family has recently had to switch to a heart healthy diet due to my husband’s health. I was looking at Lisa’s newest cookbook. Would the recipes included be mostly heart healthy?
Hi there. Lisa’s recipes use a large variety of real/whole food ingredients. You can make any adaptations necessary that fit in with your dietary needs. We don’t make health claims outside of saying real food is far more healthy than processed food. :)
So, the dirty dozen is what I should be sure to buy organic?
and the clean 15 I could buy non-organic and be (somewhat!) safe?
I saw a list that had like 50 — just trying to understand all this.
Thanks
Also, currently prepping parsnips for the 1st time ever and wondering some tasty ways to prepare them?
You got it. If it is on the Dirty Dozen list, buy organic. If it is on the clean 15, you do not need to worry about buying organic. The list of 50 just shows the rankings of fruits and veggies that fall in between bith lists. Regarding parsnips, I love them roasted after drizzling them with olive oil: http://www.foodnetwork.com/recipes/ina-garten/roasted-parsnips-and-carrots-recipe-1949073 but this might help, too: https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/how-to-cook-parsnips.
Great article! Very informative. Didn’t know about the dirty dozen.I understand the confusion @ Ruth. Me too. I started learning about the GMO foods and organic etc and have already started making changes. I reading labels more. I’ve cutting out or limiting anything with soy and corn which because like article states most is GMO here in the United states. I am finding alllllot food have soy or some type soy in the ingredients which makes it more difficult. I look for products labeled NON-GMO if possible.