Pesticides in produce: Choose wisely to minimize exposure

Most people probably know that vegetables and fruits are high in fiber, vitamins, minerals and cancer-fighting properties. But many people don’t realize vegetables have quite a bit of protein, too, said Jean Myers, cooking instructor for The Cancer Project.

  “In fact, broccoli is like 40 percent protein.” One hundred calories of broccoli contains more protein than 100 calories of steak, she said.

  While it’s clear that consuming nutrient-dense produce can benefit one’s health, there’s also concern about toxic effects from consuming pesticides in produce.

  There is growing consensus in the scientific community that pesticides can adversely affect people, so consumers are wise to minimize exposure to pesticides whenever possible, according to the Environmental Working Group’s Web site at www.foodnews.org (EWG is a not-for-profit environmental research organization dedicated to improving public health and protecting the  environment.)

   Washing and peeling produce may reduce some pesticide levels but does not eliminate them completely, the Web site states. “The best option is to eat a varied diet, wash all produce, and choose organic when possible to reduce exposure to potentially harmful chemicals.”

  So are people defeating their purpose by eating produce as part of a healthy diet?

  “Well, there are a couple of ways to look at that,” Myers said. She points to the “Shopper’s Guide to Pesticides in Produce,” which is published by the EWG.

  The guide recommends buying organic versions of the “Dirty Dozen,” or the 12 fruits and vegetables with the highest pesticide load, whenever possible. Peaches, lettuce and potatoes are among the 12 worst.

  You can also choose more of the produce from the “Cleanest 12,” which lists produce lowest in pesticides, such as onions and broccoli.

   If you do that, you’ll reduce your pesticide intake by about 90 percent, Myers said.

  “But if you cannot afford anything organic, you are far better off eating a lot of produce, even if it’s got pesticides on it, than you are avoiding it, because the benefits far outweigh that risk,” she said.

  “So I tell people if your pocketbook doesn’t let you buy a single organic vegetable, it’s OK. You’re much better off eating vegetables. Now if you can (afford organics), that’s another step further for your health. But it’s also for the health of the farmworkers who have to put all this on the fields, and then they have to handle all the vegetables with the stuff on it on a daily basis for hours a day.”

  Pesticides also get into the soil, runs off into rivers and pollutes the oceans, she said. “So the organic thing is a bigger picture. But if people just want to know about their own personal risks, I tell them to eat fruits and vegetables and don’t worry about it.”

  “You know, before World War II, everything was farmed organically. We didn’t have pesticides, so they made do without it.”

  To obtain a “Shopper’s Guide to Pesticides in Produce” refrigerator magnet, visit www.foodnews.org.