Understanding the Clean 15 and the EWG
Every year, the Environmental Working Group (EWG), a non-profit organization focused on health and environmental research, publishes its Shopper's Guide to Pesticides in Produce™. This guide is composed of two main lists: the 'Dirty Dozen,' which highlights the fruits and vegetables with the most pesticide residues, and the 'Clean 15,' which names the produce with the fewest. The rankings are based on USDA test data and consider factors such as the percentage of samples with detectable pesticides, the average number of pesticides per sample, and the total number of pesticides found on a crop. The guide helps consumers make informed decisions, especially when on a budget, by prioritizing organic purchases for items on the Dirty Dozen list. For produce on the Clean 15, it is generally considered safer and unnecessary to spend extra on organic versions.
Are Peas Part of the Clean 15?
The short answer is that frozen sweet peas are a consistent presence on the Clean 15 list. This ranking applies specifically to the shelled, frozen variety, which is what most consumers purchase from the supermarket freezer aisle. A key factor contributing to their low pesticide level is the protection offered by the pea pod. When the peas are shelled for freezing, the outer pod, which is more directly exposed to pesticide applications, is discarded. This processing step significantly reduces any potential pesticide residue on the edible portion. Furthermore, studies have shown that conventional frozen sweet peas have very low or undetectable pesticide levels, well below legal limits.
The crucial difference: Frozen sweet peas vs. snap peas
It is important to differentiate between frozen sweet peas and other varieties, such as snap peas, particularly imported snap peas. Because snap peas are typically eaten whole, with the pod, they retain more pesticide residue than their shelled counterparts. This is why imported snap peas have ranked much lower on the EWG's overall produce list in the past, closer to the Dirty Dozen than the Clean 15. This distinction highlights how preparation and consumption method play a significant role in pesticide exposure from different types of produce.
What are some other Clean 15 items?
Peas are not alone on the low-pesticide list. The Clean 15 typically features produce that either has a thick outer skin that is peeled away or is naturally resistant to pests. Here is a list of other produce that frequently appears on the Clean 15:
- Avocados
- Sweet corn (fresh and frozen)
- Pineapples
- Onions
- Papayas
- Asparagus
- Cabbage
- Watermelon
- Mushrooms
- Mangoes
- Sweet potatoes
- Kiwi
- Cauliflower
- Honeydew melon
- Bananas
The Clean 15 vs. The Dirty Dozen: A Comparison
| Feature | Clean 15 | Dirty Dozen |
|---|---|---|
| Pesticide Residue | Consistently lowest levels | Consistently highest levels |
| Organic Priority | Not necessary to prioritize | Recommended to prioritize organic versions |
| Protection | Often have a thick peel, husk, or pod that is removed | Often have thin, edible skin or are leafy greens |
| Example | Frozen sweet peas, avocados, onions | Strawberries, spinach, kale |
| Preparation | May be washed after peeling for minimal residue | Should be washed thoroughly, but residues may still persist |
| Primary Goal | Provides consumers with affordable, low-pesticide options | Helps consumers avoid produce with high pesticide loads |
How to Reduce Your Overall Exposure
While buying conventionally grown Clean 15 items is a great start, there are other steps you can take to minimize pesticide exposure. Regardless of whether you buy organic or conventional, washing produce is always a good practice. A simple rinse under running tap water for 15-20 seconds can help remove surface-level residues. For produce with firmer skin, a vegetable brush can be effective. The key takeaway from the EWG's lists is to eat more fruits and vegetables, and use the guide to inform your choices, rather than avoiding produce altogether. The nutritional benefits of a produce-rich diet far outweigh the risks of minor pesticide exposure. For the most current information and full lists, you can always visit the EWG's official website: https://www.ewg.org/foodnews/.
Conclusion
In summary, if you are concerned about pesticide levels, you can confidently include frozen sweet peas in your diet without needing to buy the organic variety. Their position on the Clean 15 is a reflection of their naturally low pesticide residue, primarily due to the protection of the pod and the shelling process. The EWG's guide offers a practical way to make smarter, budget-friendly choices at the grocery store, focusing organic spending on the Dirty Dozen items where it makes the most impact. Ultimately, a diet rich in fruits and vegetables, whether organic or conventional, is best for your health.
