While results are limited, current research suggests that exposure to pesticides used in conventional farming operations may be harmful to our health. For those who are concerned about exposure to these chemicals, purchasing organic foods is an excellent alternative. Unfortunately, despite their increasing availability, organic products can cost more than twice as much as their conventional counterparts. If money is no object, you may want to err on the safe side and go completely organic. On the other hand, if your budget is tight but you’d still like to decrease your pesticide exposure, you may want to buy organic alternatives for only a few food items. So how do you know which organic products are really worth the extra money?

According to USDA research, certain fruits and vegetables—generally those with thin and/or edible skins—consistently show higher levels of pesticides than others, even after washing. Therefore, buying organic versions of strawberries, apples, grapes, celery, peaches, nectarines, potatoes, pears, spinach, raspberries, bell peppers, and cherries is definitely worth the extra cash. This also includes frozen and canned versions of these foods, which carry the same risks of higher pesticide levels. You can save on conventional fruits and vegetables with thick or removable skins, such as bananas, melons and oranges, which rarely retain pesticide residue.

You might also want to consider buying whole-wheat and whole-grain products from the organic aisles. Foods made with whole grains include the husk of the grain which is exposed to any pesticide sprays used during farming. Buying organic breads, pastas, cereals and other whole-grain foods will decrease any potential chemical ingestion. If you usually choose refined grains instead, like white breads and pastas, go ahead and buy the cheaper non-organic versions. These products don’t contain this potentially pesticide-exposed husk, so your risk of exposure is much lower. To get the heart-healthy benefits of fiber, though, you should generally stick with whole-grain products, whether you choose to buy organic or not.

As for processed foods, you might want to choose organic versions if the main ingredients include any of the foods above that may contain pesticides. However, it’s not likely that the health benefits of most processed organic products will be much greater than regular processed foods, so if you’re going to eat them, you might as well stick with your usual brands. But remember, the health benefits of processed products are limited, and ideally, you shouldn’t be eating them regularly anyway.

If you’re concerned about the use of hormones and antibiotics in meat, as well as pesticide exposure through the feed given to animals, organic beef is an option, as well as organic dairy products like milk and cheese. Under current USDA guidelines, hormones are never used on pigs and chickens, so buying organic pork or poultry won’t decrease your hormone exposure. However, remember that these animals may be ingesting pesticides through their feed. The amount of hormones, antibiotics and pesticides passed on to you through consumption of meats is questionable, but to be on the safe side, you may want to stick to organic meat and dairy options. Since there are no guidelines governing organics in the seafood industry at this time, despite some claims by seafood companies that their fish are raised only on organic feed, you need not waste money on seafood labeled organic.

Wherever you choose to splurge or save, remember that just because it’s organic doesn’t mean it’s good for you. Read labels and make wise food choices to keep your diet healthy and your body happy.

"Eat well. Live well. Be well."