­As consumers, we have the luxury of grocery stores, which provide us with a wide range of fruits and vegetables to choose from year-round. We can easily purchase food that is certified United States Department of Agriculture (USDA) organic. With all these options, how do we choose the best product for our health and environment? Both organic and locally grown food have their benefits and drawbacks.

Eating local can be more carbon emissions friendly. On average, produce in the U.S. travels anywhere from 1,300 to 2,000 miles from the farmer to the consumer. On the other hand, while local is a term that is broadly defined, organic is a strictly regulated term that ensures you’re getting produce grown with minimal if any synthetic pesticides or fertilizers. The average American’s body contains 29 pesticides! Studies have linked long-term pesticide exposure to increased risk of Alzheimer’s and Parkinson’s disease, cancer, and respiratory problems, and contrary to popular belief, rinsing or peeling fruits and vegetables doesn’t effectively reduce pesticide residues, which can be absorbed into the produce.

But organic food is more expensive. So if you’re trying to prioritize which fruits and vegetables to buy organic, check out the Environmental Working Group’s list of the “Dirty Dozen” and “Clean Fifteen”, which makes recommendations based on USDA tests. The “Dirty Dozen” includes grapes (especially raisins!), apples, spinach, and green beans, meaning that they’re high in pesticides. Produce in the “Clean Fifteen” list that have lower pesticide risk include avocados, broccoli, and eggplant. Eating one serving of green beans from the U.S. is 200 times riskier than eating a serving of U.S.-grown broccoli in terms of pesticide exposure! This 2020 Consumer Reports guide also contains a comprehensive list of fruits and vegetables to prioritize buying organic, as well as U.S.-grown vs. imported. By choosing fruits and vegetables grown with fewer pesticides, we can minimize risk while investing in our health and environment.