NUTRITIONEvidence Based7 Surprising Benefits of Taro Root

Written by Erica Julson, MS, RDN, CLT on November 9, 2018

Taro root is a starchy root vegetable originally cultivated in Asia but now
enjoyed around the world.

It has a brown outer skin and white flesh with purple specks throughout.
When cooked, it has a mildly sweet taste and a texture similar to potato.

Taro root is a great source of fiber and other nutrients and offers a variety of
potential health benefits, including improved blood sugar management, gut
and heart health.

Here are 7 health benefits of taro root.

1. Rich in Fiber and Other Important Nutrients

One cup (132 grams) of cooked taro has 187 calories — mostly from carbs —
and fewer than one gram each of protein and fat (1).

It also contains the following:

Fiber: Manganese: 30% of the daily value (DV)Vitamin B6: 22% of the

DVVitamin E: 19% of the DVPotassium: 18% of the DVCopper: 13% of the
DVVitamin C: 11% of the DVPhosphorus: 10% of the DVMagnesium: 10% of
the DV

Thus, taro root has good amounts of various nutrients that people often don’t
get enough of, such as fiber, potassium, magnesium and vitamins C and E
(2).

SUMMARYTaro root is a good source of fiber and many vitamins and minerals
that the standard American diet frequently lacks.

2. May Help Control Blood Sugar

Although taro root is a starchy vegetable, it contains two types of
carbohydrates that are beneficial for blood sugar management: fiber
andresistant starch.

Fiber is a carbohydrate that humans can’t digest. Since it’s not absorbed, it
has no impact on blood sugar levels

It also helps slow down the digestion and absorption of other carbs,
preventing large blood sugar spikes after meals (3).

Studies have found that high-fiber diets — containing up to 42 grams per day
— can reduce blood sugar levels by roughly 10 mg/dl in people with type 2
diabetes (4).

Taro also contains a special type of starch, known as resistant starch, that
humans cannot digest and thus does not raise blood sugar levels. Roughly
12% of the starch in cooked taro root is resistant starch, making it one of the
better sources of this nutrient (5).

This combination of resistant starch and fiber makes taro root a good carb
option — especially for people with diabetes (6, 7).

SUMMARYTaro root contains fiber and resistant starch, which both slow
digestion and reduce blood sugar spikes after meals.

3. May Reduce Your Risk of Heart Disease

The fiber and resistant starch in taro root may also help reduce your risk of
heart disease.

Substantial research has found that people who eat more fiber tend to have
lower rates of heart disease (8).

One study found that for every additional 10 grams of fiber consumed per
day, the risk of dying from heart disease decreased by 17% (9).

This is believed to be due in part to fiber’s cholesterol-lowering effects, but

research is ongoing (10).

Taro root contains more than 6 grams of fiber per cup (132 grams) — more
than twice the amount found in a comparable 138-gram serving of potatoes
— making it an excellent source of fiber (1, 11).
Taro root also provides resistant starch, which lowers cholesterol and has
been linked to a reduced risk of heart disease (7, 12).

SUMMARYTaro root is high in fiber and resistant starch, which help lower
cholesterol and reduce your risk of heart disease.

4. May Offer Anticancer Properties

Taro root contains plant-based compounds called polyphenols that have

various health benefits, including the potential to reduce cancer risk.

The main polyphenol found in taro root is quercetin, which also exists in
large amounts in onions, apples and tea (13, 14).

Test-tube and animal studies have found that quercetin can trigger cancer
cell death and slow the growth of several types of cancers (15).

It’s also a powerful antioxidant that protects your body from excessive free
radical damage that has been linked to cancer (16).

One test-tube study found that taro extract was able to stop the spread of
some types of breast and prostate cancer cells, but no human research has
been conducted (17).

While early studies are promising, more research is needed to better

understand the anticancer properties of taro.

SUMMARYTaro root contains polyphenols and antioxidants that may combat

cancer growth and protect your body from oxidative stress. Yet, more
research in this area is needed.

5. May Help You Lose Weight

Taro root is a good source of fiber, containing 6.7 grams per cup (132 grams)
(1).

Research has found that people who eat more fiber tend to have lower body
weight and less body fat (18).

This may be because fiber slows stomach emptying, which keeps you fuller
longer and reduces the number of calories you eat throughout the day. Over
time, this may lead to weight loss (19).
The resistant starch in taro root may have similar effects.

One study found that men who took a supplement containing 24 grams of
resistant starch before meals consumed roughly 6% fewer calories and had
lower insulin levels after the meal, compared to the control group (20).

Animal studies have also shown that rats fed diets high in resistant starch
had less total body fat and belly fat. It’s hypothesized that this is partially
due to resistant starch increasing fat-burning in your body, but further
research is needed (21).

SUMMARYDue to its high fiber and resistant starch content, taro root may
increase feelings of fullness, reduce overall calorie intake and increase fat
burning, potentially leading to weight loss and reduced body fat.

6. Good for Your Gut

Since taro root contains plenty of fiber and resistant starch, it may be
beneficial to gut health.

Your body does not digest or absorb fiber and resistant starch, so they
remain in your intestines. When they reach your colon, they become food for
the microbes in your gut and promote the growth of good bacteria (22).

When your gut bacteria ferment these fibers, they create short-chain fatty

acids that nourish the cells that line your intestines and keep them healthy
and strong (23).

One study in pigs found that diets rich in resistant starch improved colon
health by boosting short-chain fatty acid production and decreasing damage
to colon cells (24).

Interestingly, human studies have found that people with inflammatory

intestinal disorders, such as ulcerative colitis, tend to have lower levels of
short-chain fatty acids in their guts (25).

Some research suggests that consuming fiber and resistant starch can boost
these levels and help protect against inflammatory bowel disease and colon
cancer (26).
SUMMARYThe fiber and resistant starch in taro root are fermented by gut
bacteria to form short-chain fatty acids, which may protect against colon
cancer and inflammatory bowel disease.

7. Versatile and Easy to Add to Your Diet

Taro root has a starchy texture and mild, slightly sweet taste, similar tosweet
potato. It can be used in both sweet and savory dishes.

Some popular ways to enjoy it include:

Taro chips: Thinly slice taro and bake or fry into chips.Hawaiian poi: Steam
and mash taro into a purple-hued puree.Taro tea: Blend taro or use taro
powder in boba tea for a beautiful purple drink.Taro buns: Bake sweetened
taro paste inside buttery pastry dough for dessert.Taro cakes: Mix cooked
taro with seasonings and pan fry until crispy.In soups and stews: Cut taro
into chunks and use in brothy dishes.

It’s important to note that taro root should only be eaten cooked.

Raw taro contains proteases and oxalates that can cause a stinging or
burning sensation in your mouth. Cooking deactivates these compounds
(27, 28).

SUMMARYTaro root has a smooth, starchy texture and mildly sweet taste. It
can be cooked and enjoyed in both sweet and savory dishes. You should not
eat raw taro root as it contains compounds that may cause a stinging or
burning sensation in your mouth.

The Bottom Line

Taro root is a starchy root vegetable with a mildly sweet taste.

It’s a great source of various nutrients that many people don’t get enough of,
including fiber, potassium, magnesium and vitamins C and E.

Taro is also an excellent source of fiber and resistant starch, which account
for many of its health benefits, such as improved heart health, blood sugar
levels, body weight and gut health.
Taro also contains a variety of antioxidants and polyphenols that protect
against free radical damage and potentially cancer.

Always cook the root before eating it to neutralize compounds that can cause
unpleasant stinging sensations in the mouth.

When cooked, taro is a nutritious addition to both sweet and savory meals.

7 Health and Nutrition Benefits of Potatoes

Potatoes are a versatile root vegetable and a staple food in many

households.

They are an underground tuber that grows on the roots of the Solanum

tuberosum plant (1

Potatoes are relatively cheap, easy to grow and packed with a variety of
nutrients.

Here are 7 health and nutrition benefits of potatoes.

1. Packed With Nutrients

Potatoes are an excellent source of many vitamins and minerals.

One medium baked potato (6.1 ounces or 17 grams), including the skin,
provides (2):

Calories: 161 0.2 gramsProtein: 4.3 gramsCarbs: 36.6 gramsFiber: 3.8

grams 28% of the RDIVitamin B6: 27% of the RDIPotassium: 26% of the
RDI 19% of the RDI 12% of the RDIPhosphorus: 12% of the RDI 12% of the
RDI 12% of the RDI

The nutritional content of potatoes can vary depending on the variety and
how they are prepared. For example, frying potatoes adds more calories and
fat than baking them.
It’s also important to note the skin of the potatoes contains a great amount
of the vitamins and minerals. Peeling potatoes can significantly reduce their
nutritional content (1, 3).

SUMMARYPotatoes are packed with vitamins and minerals, though the

variety and preparation method can affect the nutritional content.

2. Contain Antioxidants

Potatoes are rich in compounds like flavonoids, carotenoids and phenolic

acids (4).

These compounds act as antioxidants in the body by neutralizing potentially

harmful molecules known as free radicals. When free radicals accumulate,
they can increase the risk of chronic diseases like heart disease, diabetes
and cancer (5).

For example, a test-tube study found that the antioxidants present in

potatoes may suppress the growth of liver and colon cancer cells (6).

Studies have also found that colored potatoes like purple potatoes can have
three to four times more antioxidants than white potatoes. This makes them
potentially more effective at neutralizing free radicals (7, 8).

However, most of this evidence is from test-tube studies. More human-based

research is necessary before making any health recommendations.

SUMMARYPotatoes are a good source of antioxidants, which may reduce the

risk of chronic diseases like heart disease, diabetes and certain cancers.
However, more human-based research is required before making any
recommendations.

3. May Improve Blood Sugar Control

Potatoes contain a special type of starch known as resistant starch.

This starch is not broken down and fully absorbed by the body. Instead, it
reaches the large intestine where it becomes a source of nutrients for the
beneficial bacteria in your gut (9).
Research has linked resistant starch to many health benefits, including
reducing insulin resistance, which, in turn, improves blood sugar control.

In an animal study, mice fed resistant starch showed reduced insulin

resistance. This means their bodies were more efficient at removing excess
sugar from the blood (10).

A study of people with type 2 diabetes found consuming a meal with

resistant starch helped better remove excess blood sugar after a meal (11).

In another study, ten people were fed 30 grams of resistant starch daily over
a four-week period. Scientists found that resistant starch reduced insulin
resistance by 33% (12).

Interestingly, you can also increase the resistant starch content of potatoes.
To do this, store boiled potatoes in the fridge overnight andconsume them
cold (13).

SUMMARYPotatoes contain resistant starch, which may help reduce insulin

resistance. In turn, this can help improve blood sugar control.

4. May Improve Digestive Health

The resistant starch in potatoes may also improve digestive health.

When resistant starch reaches the large intestine, it becomes food for
beneficial gut bacteria. These bacteria digest it and turn it into short-chain
fatty acids (14).

Resistant starch from potatoes is mostly converted into the short-chain fatty
acid butyrate — the preferred food source for gut bacteria (15, 16).

Studies have shown that butyrate can reduce inflammation in the colon,
strengthen the colon’s defenses and reduce the risk of colorectal cancer
(17).

Moreover, butyrate may aid patients with inflammatory bowel disorders,

such as Crohn’s disease, ulcerative colitis and diverticulitis (18).

That said, most of the evidence surrounding butyrate is from test-tube or

animal studies. More human-based research is necessary before making
recommendations.
SUMMARYResistant starch in potatoes is a source of nutrition for beneficial
gut bacteria. They convert it to the short-chain fatty acid butyrate, which has
been linked to reduced inflammation in the colon, improved colon defenses
and a lower risk of colorectal cancer.

5. Naturally Gluten-Free

The gluten-free diet is one of the most popular diets worldwide. It involves

eliminating gluten, which is a family of proteins found in grains like spelt,
wheat, barley and rye.

Most people do not experience adverse symptoms from consuming gluten.

However, people with celiac disease or non-celiac gluten sensitivity can

experience severe discomfort when consuming foods that contain gluten.
Symptoms include sharp stomach pain, diarrhea, constipation, bloating and
skin rashes, just to name a few (19, 20).

If you follow a gluten-free diet, then you should consider adding potatoes to
your diet. They are naturally gluten-free, which means they won’t trigger
uncomfortable symptoms.

While potatoes are gluten-free, many common potato recipes are not. Some
potato dishes that contain gluten include certain au gratin recipes and potato
bread.

If you have celiac disease or a non-celiac gluten sensitivity, be sure to read

the full list of ingredients before eating a potato dish.

SUMMARYPotatoes are naturally gluten-free, which makes them an excellent

food choice for people with celiac disease or a non-celiac gluten sensitivity.

6. Incredibly Filling

Aside from being nutritious, potatoes are also incredibly filling.

In one study, 11 people were fed 38 common foods and asked to rate foods
based on how filling they were. Potatoes received the highest fullness rating
of them all.
In fact, potatoes were rated as being seven times more filling than
croissants, which were ranked as the least filling food item (21).

Foods that are filling may help you regulate or lose weight, as they curb
hunger pains (22).

Some evidence shows that a certain potato protein, known as potato

proteinase inhibitor 2 (PI2), can curb appetite. This protein appears to
enhance the release of cholecystokinin (CCK), a hormone that promotes
feelings of fullness (23).

SUMMARYStudies have shown that potatoes are among the most filling
foods. They may increase the levels of fullness hormones, such as
cholecystokinin (CCK).

7. Extremely Versatile

Not only are potatoes healthy, but they are also delicious and versatile.

Potatoes can be prepared in many ways, including boiled, baked and

steamed. However, frying potatoes may dramatically increase their calorie
content if you use a lot of oil.

Instead, try slicing potatoes and then roasting them in the oven with a light
drizzle of extra virgin olive oil and a sprinkle of rosemary.

Make sure not to remove the skin of the potatoes, as most of the nutrients
are located there. This will ensure you receive the maximum amount of
nutrients from the potato.

SUMMARYPotatoes are delicious, versatile and easy to add to your diet. Try
boiling, baking or steaming them and consuming them with the skin intact.

The Bottom Line

Potatoes are rich in vitamins, minerals and antioxidants, which make them
very healthy.

Studies have linked potatoes and their nutrients to a variety of impressive

health benefits, including improved blood sugar control, reduced heart
disease risk and higher immunity. They may also improve digestive health
and combat signs of aging.
Potatoes are also quite filling, which means they may help you lose weight
by curbing hunger pains and cravings.

All in all, potatoes are a great addition to your diet in moderation. They are
also naturally gluten-free, which means they can be enjoyed by almost
everyone.

15 Foods That Are Incredibly Filling

What you eat determines how full you feel.

This is because foods affect fullness differently.

For example, you need fewer calories to feel full from boiled potatoes or
oatmeal than from ice cream or a croissant (1).

Foods that are filling can ward off hunger and help you eat less at the next
meal (2).

For this reason, these types of foods should help you lose weight in the long
run.

This article lists 15 incredibly filling foods.

But first, let's look at the reasons why some foods are more filling than
others.

What Makes a Food Filling?

Satiety is a term used to explain the feeling of fullness and loss of appetite
that happens after eating.
A scale called the satiety index measures this effect. It was developed in
1995, in a study that tested 240-calorie servings of 38 different foods (1).

The foods were ranked according to their ability to satisfy hunger. Foods that
scored higher than 100 were considered more filling, while foods that scored
under 100 were considered less filling.

What this means is that eating foods that score higher on the satiety index
can help you eat fewer calories overall.

Filling foods tend to have the following characteristics:

High in protein: Studies show that protein is the most filling macronutrient. It

changes the levels of several satiety hormones, including ghrelin and GLP-1
(3, 4, 5, 8, 11High in fiber: Fiber provides bulk and helps you feel full for
longer. Fiber may slow down the emptying of the stomach and increase
digestion time (3, 6, 7 Some foods contain a lot of water or air. This may help
with satiety as well (9,12Low in energy density: This means that a food is low
in calories for its weight. Foods with a low energy density are very filling.
They typically contain a lot of water and fiber, but are low in fat
(3, 6, 9,10Whole, unprocessed foods are also generally more filling than
processed foods.

BOTTOM LINE:Filling foods tend to have certain characteristics, such as being

high in protein or fiber. These types of foods tend to score high on a scale
called the satiety index.

1. Boiled Potatoes

Potatoes have been demonized in the past, but are actually very healthy and
nutritious.

Cooked, unpeeled potatoes are a good source of several vitamins and

minerals, including vitamin C and potassium (13, 14).

Potatoes are high in water and carbs, and contain moderate amounts of fiber

and protein. They also contain almost no fat (15).

Compared to other high-carb foods, potatoes are very filling.

In fact, boiled potatoes scored a 323 on the satiety index, which is
thehighest number of all 38 foods tested. They scored nearly 7 times higher
than croissants, which scored the lowest (1

One study found that eating boiled potatoes with pork steak led to lower
calorie intake during the meal, compared to eating the steak with white rice
or pasta (16).

Some evidence indicates that part of the reason why potatoes are so filling is
because they contain a protein called proteinase inhibitor 2 (PI2). This
protein may suppress appetite (17, 18).

BOTTOM LINE:Boiled potatoes are very filling, and scored the highest of all
the foods on the satiety index. They can fill you up and help you eat fewer
calories in total.

2. Eggs

Eggs are incredibly healthy and nutrient-dense.

Most of the nutrients are found in the yolks, including the antioxidants lutein
and zeaxanthine, which may benefit eye health (19).

Eggs are a great source of high-quality protein. A large egg contains around
6 grams of protein, including all 9 essential amino acids.

Eggs are also very filling and score high on the satiety index (1).

One study found that eating eggs for breakfast, rather than a bagel,
increased fullness and led to less calorie intake over the next 36 hours (20).

Another study found that a protein-rich breakfast of eggs and lean beef
increased fullness and helped people make better food choices (21).

BOTTOM LINE:Eggs are a nutritious, high-protein food with a powerful impact

on fullness. They may help you eat less for up to 36 hours after a meal.

3. Oatmeal

Oats, eaten as oatmeal (porridge), are a popular breakfast choice. Oatmeal is

fairly low in calories and a great source of fiber, particularly a soluble fiber
called beta-glucan. It also scores high on the satiety index, ranking 3rd
overall (1).

One recent study found that participants felt more full and less hungry after
eating oatmeal, compared to ready-to-eat breakfast cereal. They also ate
fewer calories during lunch (22).

Oatmeal's filling power comes from its high fiber content and its ability to
soak up water.

Soluble fiber, such as the beta-glucan in oats, can help you feel full. It may
also help release satiety hormones and delay the emptying of the stomach
(23, 24, 25).

BOTTOM LINE:Oatmeal is a very filling breakfast choice. It may help you eat
fewer calories in the following meal and delay emptying of the stomach.

4. Fish

Fish is loaded with high-quality protein.

Fish is also rich in omega-3 fatty acids, which are essential fats that we must
get from food.

According to one study, omega-3 fatty acids may increase the feeling of
fullness in people who are overweight or obese (26).

Additionally, some studies indicate that the protein in fish may have a

stronger effect on fullness than other sources of protein.

On the satiety index, fish scores higher than all other protein-rich foods,
including eggs and beef. Fish actually had the second highest score of all the
foods tested (1).

Another study compared fish, chicken and beef protein. The researchers
found that fish protein had the strongest effect on satiety (27).

BOTTOM LINE:Fish is rich in protein and omega-3 fatty acids, which may
increase the feeling of fullness. The protein in fish may have a stronger
effect on fullness than other types of protein.

5. Soups
Liquids have often been considered to be less filling than solid foods,
although the evidence is mixed (28, 29).

However, soups are a bit different. Research shows that soups may actually
be more filling than solid meals containing the same ingredients (30, 31).

In one study, volunteers consumed a solid meal, a chunky soup or a smooth

soup that had been put through a food processor.

The feeling of fullness and the rate at which the food left the stomach were
then measured. The smooth soup had the greatest impact on fullness and
the slowest rate of stomach emptying, followed by the chunky soup (31).

BOTTOM LINE:Soups are very filling meals, despite being in liquid form. They
may also stay in the stomach longer, thus prolonging the feeling of fullness.

6. Meat

High-protein foods, such as lean meats, are very filling (32, 33).

For example, beef can have a powerful effect on satiety. It scores 176 on the
satiety index, which is the second highest of the protein-rich foods, right
after fish (1, 34).

One study found that people who ate high-protein meat at lunch ate 12%
less at dinner, compared to those who had a high-carb meal for lunch (35).

BOTTOM LINE:Meat is high in protein and very filling. Beef scored the second
highest of the protein-rich foods on the satiety index.

7. Greek Yogurt

Greek yogurt is very thick compared to regular yogurt, and is typically higher

in protein.

Greek yogurt is a great breakfast option. It is also a popular afternoon snack

that may help fill you up until the next meal.

In one study, women consumed a 160-calorie yogurt snack that was either
low, moderate or high in protein.
Those who ate the high-protein Greek yogurt felt full the longest, were less
hungry and ate dinner later (36).

BOTTOM LINE:Greek yogurt is a popular, high-protein breakfast and snack. It

may increase the feeling of fullness and help you feel less hungry until the
next meal.

8. Vegetables

Vegetables are incredibly nutritious. They're loaded with all sorts of vitamins,
minerals and beneficial plant compounds.

Vegetables are also high-volume, low-calorie foods. They contain fiber and
water, which adds bulk to your meals and helps fill you up.

Moreover, vegetables take some time to chew and are very satisfying in that
way.

One study found that eating a large portion of salad before a meal of pasta
increased the feeling of fullness and reduced overall calorie intake (37).

BOTTOM LINE:Vegetables are rich in fiber and water, which may keep you
full for longer. Eating a salad before a meal may help you eat fewer calories
overall.

9. Cottage Cheese

Cottage cheese is usually low in fat and carbs, yet high in protein.

Its high protein content can help you feel full, even while consuming
relatively few calories.

One study found that the filling effect of cottage cheese was similar to the
filling effect of eggs (38).

BOTTOM LINE:Cottage cheese is high in protein, yet low in fat and calories.
Its effect on fullness may be comparable to that of eggs.

10. Legumes
Legumes, such as beans, peas, lentils and peanuts, have an impressive
nutritional profile.

They are loaded with fiber and plant-based protein, yet have a relatively low
energy density. This makes them very filling (39).

One article reviewed 9 randomized trials that studied post-meal fullness from
pulses, which are a part of the legume family (40).

They found that participants felt 31% more full from eating pulses, compared
to meals of pasta and bread.

BOTTOM LINE:Legumes are a good source of fiber and protein. They may
help you feel full compared to other foods.

11. Fruit

Fruit has a low energy density. It contains lots of fiber, which may slow down
digestion and help you feel full for longer.

Apples and oranges score very high on the satiety index, at around 200 (1).

However, it is important to note that it is always better to eat whole fruit

instead of fruit juice, which is not particularly filling (41).

BOTTOM LINE:Fruit is high in fiber and provides bulk that may help you feel
full for longer. Whole fruit has a stronger effect on fullness than fruit juice.

12. Quinoa

Quinoa is a popular seed/grain that is a good source of protein.

In fact, it provides all the essential amino acids and is therefore seen as a
complete protein source (42, 43).

Quinoa is also higher in fiber than most grains.

The protein and fiber content of quinoa may increase the feeling of fullness
and help you eat fewer calories overall (4, 6).

BOTTOM LINE:Quinoa is a good source of both protein and fiber, which may
help increase the feeling of fullness.
13. Nuts

Nuts, such as almonds and walnuts, are energy-dense, nutrient-rich snack

options.

They are high in healthy fats and protein, and studies show that they are
very filling (44, 45, 46).

Another study highlighted the importance of chewing your nuts properly.

It found that chewing almonds 40 times led to a greater reduction in hunger

and an increased feeling of fullness, compared to chewing 10 or 25 times
(47).

BOTTOM LINE:Nuts are a popular snack choice. They are rich in healthy fats
and also contain some protein. They are very filling and may reduce hunger.

14. Coconut Oil

Coconut oil contains a unique combination of fatty acids, which are about

90% saturated.

It consists almost entirely of medium-chain triglycerides. These fatty acids

enter the liver from the digestive tract, where they may be turned into
ketone bodies.

According to some studies, ketone bodies can have an appetite-reducing

effect (48).

One study reported that people who ate breakfasts supplemented with
medium-chain triglycerides ate significantly fewer calories at lunch (49).

Another study looked at the effects of medium- and long-chain triglycerides.

It found that those who ate the most medium-chain triglycerides consumed,
on average, 256 fewer calories per day (50).

BOTTOM LINE:Coconut oil is loaded with medium-chain triglycerides, which

can significantly reduce appetite and calorie intake.

15. Popcorn
Popcorn is a whole grain food that is very high in fiber. One medium-sized
bag (112 grams) may contain around 16 grams of fiber (15).

Studies have found that popcorn is more filling than other popular snacks,
like potato chips or chocolate (51, 52).

Several factors may contribute to its filling effects, including the high fiber
content and low energy density (53, 6).

However, note that the popcorn you prepare yourself in a pot or air-popper
machine are the healthiest options. Adding a lot of fat to the popcorn can
increase the calorie content significantly.

BOTTOM LINE:Popcorn is a popular snack that is high in fiber, high in volume

and low in energy density. Calorie for calorie, it is very filling.

Take Home Message

Filling foods possess certain qualities.

They tend to be high in fiber or protein, and have a low energy density.

Additionally, these foods tend to be whole, single-ingredient foods - not

processed junk foods.

Focusing on whole foods that fill you up with fewer calories may help you
lose weight in the long run.

50 incredibly healthy foods.

1. Apples

The apple is high in fiber, vitamin C and numerous antioxidants. Apples are

very fulfilling, and perfect as snacks if you find yourself hungry between
meals.

2. Avocados
Avocados are different than most fruits, because they are loaded with
healthy fats instead of carbs. They are creamy, tasty and high in fiber,
potassium and vitamin C.

3. Bananas

Bananas are among the world's best sources of potassium. They are also
high in vitamin B6 and fiber. Bananas are ridiculously convenient and
portable.

4. Blueberries

Blueberries are not only delicious, but also among the most powerful sources
of antioxidants in the world.

5. Oranges

Oranges are well known for their vitamin C content. They are also high in
fiber, antioxidants and taste incredible.

6. Strawberries

Strawberries are highly nutritious, and are low in both carbs and calories.

They are loaded with vitamin C, fiber and manganese, and are arguably
among the most delicious foods in existence.
Other Healthy Fruits

There are many other healthy fruits and berries that aren't listed here.

Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons,

olives, peaches, pears, pineapples, plums and raspberries.

7. Eggs

Eggs are among the most nutritious foods on the planet.

They were previously demonized for being high in cholesterol, but new
studies have shown that they are perfectly safe and healthy (1, 2).

8-10: Meats

It is a myth that all meat is harmful. Unprocessed, gently cooked meat is one
of the healthiest and most nutritious foods you can eat.

8. Lean Beef

Lean beef is among the best sources of protein in existence, and loaded
with highly bioavailable iron. Choosing the fatty cuts is fine if you're on alow
carb diet.

9. Chicken Breasts
Chicken breast is low in fat and calories, but extremely high in protein. It is a
great source of many nutrients. Again, feel free to eat fattier cuts of chicken
if you're not eating that many carbs.

10. Lamb

Lambs are usually grass-fed, and their meat tends to be high in Omega-3
fatty acids.

11-16: Nuts, Seeds and Peanuts

Despite being high in fat and calories, studies suggest that nuts and seeds
can help you lose weight (3, 4).

These foods are crunchy, fulfilling and loaded with important nutrients that
many people don't get enough of, including magnesium and vitamin E.

They also require zero preparation, which is important because it makes it

easier to incorporate them into the diet.

11. Almonds

The almond is a popular type of nut. It is loaded with vitamin E, antioxidants,

magnesium and fiber. Studies show that almonds can help you lose weight,
and provide impressive benefits for metabolic health (5).

12. Chia Seeds

Chia seeds are among the most nutrient dense foods on the planet. A single
ounce (28 grams) contains 11 grams of fiber, and a large part of the
recommended intake for magnesium, manganese, calcium and various other
nutrients.

13. Coconuts

Coconuts are loaded with fiber and powerful fatty acids called medium-chain
triglycerides.

14. Macadamia Nuts

Macadamia nuts are very tasty. They are much higher in monounsaturated
fats, and lower in Omega-6 fatty acids, than most other nuts.

15. Walnuts

Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins
and minerals.

16. Peanuts

Peanuts (technically legumes, not nuts) are incredibly tasty and high in

nutrients and antioxidants. Several studies show that peanuts can help you
lose weight (6, 7).
However, take it easy on the peanut butter. It is very high in calories and
incredibly easy to eat excessive amounts of it.

17-26: Vegetables

Calorie for calorie, vegetables are among the world's most concentrated
sources of nutrients.

There is a wide variety available, and it is best to eat many different types of
vegetables every day.

17. Asparagus

Asparagus is a popular vegetable. It is low in both carbs and calories, but

loaded with vitamin K.

18. Bell Peppers

Bell peppers come in several colors, including red, yellow and green. They
are crunchy and taste very sweet, and are a great source of antioxidants and
vitamin C.

19. Broccoli

Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It
is an excellent source of fiber, vitamin K and vitamin C, and contains a
decent amount of protein compared to other vegetables.
20. Carrots

The carrot is a popular root vegetable. It is extremely tasty and crunchy, and

loaded with nutrients like fiber and vitamin K. Carrots are also very high in
carotene antioxidants, which have numerous benefits.

21. Cauliflower

Cauliflower is a very versatile cruciferous vegetable. It can be used to make

all sorts of healthy recipes, and also tastes pretty good on its own.

22. Cucumber

The cucumber is one of the world's most popular vegetables. It is very low in
both carbs and calories, and consists mostly of water. However, it does
contain a number of nutrients in small amounts, including vitamin K.

23. Garlic

Garlic is incredibly healthy. It contains allicin, a bioactive compound with

powerful biological effects, including improved immune function (8).

24. Kale

Kale has been very popular in recent years, for good reason. It is incredibly
high in vitamin K, vitamin C, fiber and a number of other nutrients. It is
perfect to add a satisfying crunch to salads and recipes.
25. Onions

Onions have a very strong flavor, and are very popular for use in recipes.
They contain a number of bioactive compounds believed to have health
benefits.

26. Tomatoes

omatoes are usually categorized as a vegetable, although they are

technically a fruit. They are tasty and loaded with nutrients like potassium
and vitamin C.

More Healthy Vegetables

These weren't listed, but are also very healthy: Artichokes, Brussels sprouts,
cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash,
swiss chard, turnips, zucchini.

27-32: Fish and Seafood

Fish and other seafoods tend to be very healthy and nutritious.

They are especially rich in in omega-3 fatty acids and iodine, two nutrients
that most people don't get enough of.

Studies show that people who eat the most foods from the sea (especially
fish) tend to live longer and have a lower risk of many diseases, including
heart disease, dementia and depression ( 9, 10, 11).
27. Salmon

Salmon is a type of oily fish that is incredibly popular due to its excellent
taste and high amount of nutrients, including protein and Omega-3 fatty
acids. It also contains some vitamin D.

28. Sardines

Sardines are small, oily fish that are among the most nutritious foods you
can eat. They contain hefty amounts of the majority of nutrients required by
the human body.

29. Shellfish

Shellfish isn't eaten very often, which is a shame because it contains more
nutrients than almost every other food. It ranks similar to organ meats when
it comes to nutrient density. Edible shellfish includes clams, mollusks and
oysters.

30. Shrimp

Shrimp is a type of animal found in the sea. It tends to be low in fat and
calories, but high in protein. It is also loaded with various other nutrients,
including selenium and vitamin B12.

31. Trout
Trout is another type of delicious oily fish, similar to salmon.

32. Tuna

Tuna is very popular in Western countries, and tends to be low in fat and
calories, but high in protein. It is perfect people who need to add more
protein to their diets, while keeping calories low.

33-35: Grains

Grains have gotten a bad rap in recent years, mainly due to them being a
forbidden food on the wildly popular paleo diet.

However, it is a mistake to lump all grains together. There are many different
types of grains, and some of them are very healthy.

Just keep in mind that they are still pretty high in carbs, so they are not
recommended on a low carb diet.

33. Brown Rice

Rice is one of the oldest cereal grains, and is currently a staple food for more
than half of people in the world. Brown (whole grain) rice is fairly nutritious,
with a decent amount of fiber, vitamin B1 and magnesium.

34. Oats
Oats are incredibly healthy. They are loaded with nutrients, and also contain
powerful fibers called beta-glucans, shown to have numerous benefits.

35. Quinoa

Quinoa has become incredibly popular among health conscious individuals in

recent years. It is a tasty grain that is high in nutrients like fiber and
magnesium. It is also an excellent source of plant-based protein.

36-37: Breads

Most people eat a lot of bread.

For those who are trying to adopt a healthier diet for the first time, it can be
extremely challenging to find something to eat instead of bread.

Fortunately, there are several healthy (or at least "less bad") options
available.

36. Ezekiel Bread

Ezekiel bread may be the healthiest bread you can buy at the store. It is
made from organic, sprouted whole grains, and also contains several types
of legumes.

37. Homemade Low-Carb Breads

The safest choice for healthy bread is something that you make yourself.
Here is a list of 15 recipes for healthy breads that are gluten-free and low in
carbs.

38-40: Legumes

Legumes are another food group that has been unfairly demonized in recent
years.

It is true that legumes contain anti-nutrients, substances that can interfere

with digestion and absorption of nutrients.

However, these anti-nutrients can be eliminated by soaking and properly

preparing the legumes before eating them (12).

What we're left with is an incredibly cheap source of quality nutrition,

including a great plant-based source of protein.

38. Green Beans

Green beans, also called string beans, are unripe varieties of the common
bean. They are very popular in Western countries.

39. Kidney Beans

Kidney beans are loaded with various vitamins and minerals, and are very
high in fiber. Just make sure to cook them properly, because they are toxic
when raw.
40. Lentils

Lentils are another popular legume. They are high in fiber and are among the
best sources of plant-based protein. Lentils also taste delicious, and have a
very satisfying texture.

41-43: Dairy

Many people can't tolerate dairy products.

However, for people who do tolerate them, they are a healthy source of
various important nutrients.

Full-fat dairy products seem to be the best, and studies show that people
who eat the most full-fat dairy have a lower risk of obesity and type 2
diabetes (13, 14).

If the dairy comes from grass-fed cows, then that may be even better, as it is
higher in some bioactive fatty acids like CLA.

41. Cheese

Cheese is incredibly nutritious, and a single slice of it contains about the

same nutrients as an entire cup of milk. For many, it's also one of the most
delicious foods you can eat.
42. Whole milkWhole milk is very high in vitamins, minerals, quality animal
protein and healthy fats. It is one of the best sources of calcium.

43. Yogurt

Yogurt is made from milk that is fermented by adding live bacteria to it. It
has many of the same health effects as milk, except with the added benefits
of the friendly probiotic bacteria.

44-46: Fats and Oils

The "war" on fat is lost, and many fats and oils have been making a
comeback as health foods.

44. Butter From Grass-Fed Cows

Butter from cows that were fed on grass is high in many important nutrients,
including the very important vitamin K2.

45. Coconut Oil

Coconut oil is loaded with powerful fatty acids called medium chain
triglycerides. Coconut oil may have benefits for Alzheimer's disease, and has
been shown to help you lose belly fat (15, 16).

46. Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on earth. It contains heart-healthy
monounsaturated fats, and is very high in antioxidants with powerfulhealth
benefits.

47-48: Tubers

Tubers are the storage organs of some plants. They tend to contain a
number of beneficial nutrients.

47. Potatoes

Potatoes are a very popular food around the world. They are loaded with
potassium, and contain a little bit of almost every nutrient we need,
including vitamin C.

They are also incredibly fulfilling. One study found that boiled potatoes were
by far the most filling of 38 foods that were tested (17).

48. Sweet Potatoes

Sweet potatoes are among the most delicious starchy foods you can eat.
They are loaded with antioxidants and all sorts of healthy nutrients.

49. Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.

Studies show that it can help lower blood sugar levels and cause
modestweight loss (18, 19).
It is great to use in salad dressings, and to add flavor to meals.

50. Dark Chocolate

Not only is dark chocolate the most delicious food on this list, but it may also
be the healthiest.

Dark chocolate is loaded with fiber and magnesium, and is one of the most
powerful sources of antioxidants in existence (20).

Clean Fifteen list — beginning with the least pesticide-contaminated.

1. Avocado

This healthy, fatty fruit scored the number one spot for the least pesticide-
contaminated produce item (6).

When the USDA tested 360 avocados, fewer than 1% had pesticide residues
— and of those with residues, only one type of pesticide was found (7).

Keep in mind that foods are prepared prior to the analyses, such as by
washing or peeling them. As avocados’ thick skin is typically peeled, most of
its pesticides are removed prior to consumption (1, 8).

Avocados are rich in healthy monounsaturated fat and a good source of

fiber, folate and vitamins C and K (9).

SUMMARYAvocados contain the least pesticides of any common produce

item. Due in part to their thick peel, fewer than 1% of avocados tested had
any pesticide residue.
2. Sweet Corn

Less than 2% of sampled sweet corn — including corn on the cob and frozen
kernels — had detectable pesticide residues (6, 10).

However, this ranking doesn’t include residues of glyphosate, also known as

Roundup, a controversial pesticide that some corn has been genetically
modified to resist. The FDA has only recently started testing corn for
glyphosate residues (10, 11).

At least 8% of sweet corn — and the majority of starchy field corn used in
processed foods — is grown from genetically modified (GM) seeds (5, 12).

If you are trying to avoid GM foods and glyphosate, buy organic corn
products, which aren’t permitted to be genetically modified or sprayed with
glyphosate.

SUMMARYSweet corn is generally low in pesticides and easily makes the

EWG’s list. However, this analysis didn’t test for the pesticide glyphosate,
which is used on genetically modified corn crops.

3. Pineapple

In tests of 360 pineapples, 90% had no detectable pesticide residues — due

in part to their thick, inedible skin that provides a natural protective barrier
(6, 13).

Notably, the EWG didn’t consider contamination of the environment from

pesticides used to grow this tropical fruit.

For example, pesticides from pineapple plantations in Costa Rica have

contaminated drinking water, killed fish and posed health risks to farmers
(14, 15).

Therefore, organic pineapple — whether fresh, frozen or canned — may be

worth buying to encourage more sustainable farming methods.

SUMMARYPineapple’s thick skin helps minimize pesticide contamination of

the fruit flesh. Still, the pesticides used to grow pineapple can contaminate
water supplies and harm fish, so buying organic encourages eco-friendly
farming.
4. Cabbage

About 86% of cabbages sampled had no detectable pesticide residues, and

only 0.3% showed more than one kind of pesticide (6, 16).

Since cabbage produces compounds called glucosinolates that deter harmful

insects, this cruciferous vegetable requires less spraying. These same plant
compounds may help prevent cancer (17, 18).

Cabbage is also high in vitamins C and K, supplying 54% and 85% of the
Reference Daily Intake (RDI) per 1 cup (89 grams) of chopped, raw leaves,
respectively (19).

SUMMARYCabbage is a low-pesticide vegetable that contains compounds

that naturally protect against insects and may reduce your risk of cancer.

5. Onion

Pesticide residues were detected on less than 10% of sampled onions, which
were analyzed after the outer layers of skin were removed (6, 7, 8).

Even so, there are other reasons you may want to consider buying organic
onions. In a six-year study, organic onions were up to 20% higher in flavonols
— compounds that may protect heart health — than conventionally grown
ones (20, 21).

This may be because pesticide-free farming encourages plants to develop

their own natural defense compounds — including flavonols — against
insects and other pests (22).

SUMMARYWhile less than 10% of tested onions showed pesticide residues,

you may still want to opt for organic. Organic onions tend to be higher in
heart-protective flavonols than those grown conventionally.

6. Frozen Sweet Peas

About 80% of the frozen sweet peas sampled had no detectable pesticide

residues (6, 23).
Snap peas, however, didn’t score as well. Snap peas grown in the US ranked
as the 20th cleanest vegetable, while imported snap peas ranked as the 14th
most pesticide-contaminated vegetable (4).

These poorer scores for snap peas are partly due to testing the whole pod —
as snap peas are often eaten with the pod. On the other hand, sweet peas
were tested after shelling. The pod can be directly exposed to pesticides and
is thus likelier to be contaminated (8).

Sweet peas are a good source of fiber and an excellent source of vitamins A,

C and K (24).

SUMMARYThe majority of frozen sweet peas don’t harbor detectable

pesticide residues. However, snap peas — which are typically eaten whole —
are higher in pesticide residues.

7. Papaya

Around 80% of papayas tested had no detectable pesticide residues, based

on analyzing only the flesh — not the skin and seeds. The skin helps shield
the flesh from pesticides (6, 7, 8).

Notably, the majority of Hawaiian papayas have been genetically modified to

resist a virus that can destroy the crop. If you prefer to avoid GM foods,
choose organic (25, 26).

Papaya is a great source of vitamin C, supplying 144% of the RDI in 1 cup

(140 grams) cubed. It’s also a good source of fiber, vitamin A and folate (27).

SUMMARYAbout 80% of papayas are free from pesticide residues. However,

most papayas are genetically modified, so if that’s a concern, choose
organic.

8. Asparagus

About 90% of asparagus examined had no detectable pesticides (6).

Keep in mind that asparagus was tested after the woody, bottom 2 inches (5

cm) of the spear were removed and the edible part rinsed under tap water
for 15–20 seconds, then drained (6, 8, 28).
Asparagus harbors an enzyme that may help break down malathion, a
pesticide commonly used against beetles that attack the vegetable. This trait
may reduce pesticide residues on asparagus (29).

This popular green vegetable is also a good source of fiber, folate and
vitamins A, C and K (30).

SUMMARYThe vast majority of asparagus samples had no measurable

pesticide residues. Asparagus contains an enzyme that may help break down
certain pesticides.

9. Mango

Of 372 mango samples, 78% did not have any measurable pesticide
residues. This tropical, sweet fruit was tested with the peel on after rinsing
under tap water and draining (6, 8, 28).

Thiabendazole was the most common pesticide in contaminated mangoes.

This agricultural chemical is considered slightly toxic at high doses, but the
residue found on the fruit was very low and well below the EPA’s limit
(28, 31).

One cup (165 grams) of mango boasts 76% of the RDI for vitamin C and 25%
of the RDI for vitamin A (beta-carotene), which gives the flesh its bright
orange color (32).

SUMMARYNearly 80% of mangoes were free from detectable pesticide

residues, and the most common pesticide was well below the EPA’s limit.

10. Eggplant

About 75% of eggplants sampled were free of pesticide residues, and no

more than three pesticides were detected on those with residues. The
eggplants were first rinsed with water for 15–20 seconds, then drained
(6,8, 33).

Eggplants are susceptible to many of the same pests as tomatoes, which are
both in the nightshade family. However, tomatoes are number 10 in the
EWG’s Dirty Dozen™ list of most pesticide-contaminated produce, which may
be partly due to their thinner skin (4).
Eggplant has a meaty texture that makes it a good main dish for
vegetarians. Try cutting a medium-size eggplant into thick slices, brush
lightly with olive oil, sprinkle with spices and grill to make meatless burgers.

SUMMARYClose to 75% of eggplants analyzed were free of pesticide

residues, despite the fact that these samples were tested with the peel.

11. Honeydew Melon

The thick rind of honeydew melon protects against pesticides. About 50% of
honeydew melons sampled had no detectable pesticide residues (6).

Of those with residues, no more than four pesticides and their breakdown
products were identified (6).

Honeydew packs 53% of the RDI for vitamin C in 1 cup (177 grams) of melon
balls. It’s also a good source of potassium and very hydrating, as it’s
comprised of around 90% water (34).

SUMMARYAround half of honeydew melons tested were free from pesticide

residues, and those with residues had no more than four different types.

12. Kiwi

Though you may peel the fuzzy skin of kiwi, it is edible — not to mention a
good source of fiber. Therefore, the kiwis sampled were rinsed but unpeeled
(8).

In the analysis, 65% of kiwis had no detectable pesticide residues. Among

those with residues, up to six different pesticides were noted. In contrast,
strawberries — which hold the number one spot in the Dirty Dozen — had
residues from 10 different pesticides (4, 6).

Besides fiber, kiwi is a stellar source of vitamin C — supplying 177% of the

RDI in just one medium fruit (76 grams) (35).

SUMMARYAbout 2/3 of kiwis sampled had no measurable amounts of

pesticide residues. Among those with detectable residues, up to six different
pesticides were present.
13. Cantaloupe

Of 372 cantaloupes tested, over 60% had no detectable pesticide residues,

and only 10% of those with residues had more than one type. The thick rind
provides some protection against pesticides (6, 7).

However, harmful bacteria may contaminate the cantaloupe rind and

transfer to the flesh when you cut the melon. The fruit’s netted rind and low
acid levels make it conducive for bacteria (36).

To help remove bacteria — and potentially some of the pesticide residue —

you should scrub cantaloupe and other melons with a clean produce brush
and cool tap water before cutting. Always keep cut melons refrigerated to
reduce the risk of food poisoning.

A 1-cup (177-gram) serving of cantaloupe packs more than 100% of the RDI
for both vitamin A (as beta-carotene) and vitamin C (37).

SUMMARYMore than 60% of cantaloupes tested had no measurable pesticide

residues. Always wash and scrub the rind of cantaloupes before cutting —
not only to reduce pesticide residues but also to remove potentially harmful
bacteria.

14. Cauliflower

Besides the fact that 50% of cauliflowers tested contained no detectable

pesticide residues, none of those with residues had more than three different
pesticides (6, 7).

The pesticide imidacloprid was found to contaminate 30% of cauliflower

samples. Though residue levels were well below the EPA limit, it’s worth
noting that imidacloprid and similar pesticides are linked to declining
honeybee and wild bee populations (7, 38, 39).

As a third of the global food supply depends on pollination by bees and other
insects, choosing organic cauliflower can help support eco-friendly farming
(40).

Cauliflower is a great source of vitamin C, packing 77% of the RDI per 1 cup
(100 grams) of raw florets (41).
Additionally, cauliflower and other cruciferous vegetables are rich in plant
compounds that help reduce inflammation and may reduce your risk of
cancer and heart disease (42).

SUMMARYAbout half of cauliflowers sampled were pesticide-free. Still, an

associated pesticide can harm bees, which are vital for pollinating food
crops. Therefore, organic cauliflower is the smartest choice for the
environment.

15. Broccoli

Of 712 samples of this cruciferous vegetable, about 70% had no detectable

pesticide residues. Furthermore, only 18% of those with residues had more
than one pesticide (6, 43).

Broccoli isn’t bothered by as many pests as some vegetables because it

exudes the same insect-deterring plant compounds — glucosinolates — as
cabbage. Most of the pesticides applied to broccoli kill fungus and weeds
rather than insects (18, 43).

Like other cruciferous vegetables, broccoli is rich in plant compounds that

help reduce inflammation and cancer risk. It’s also high in vitamin C
andvitamin K, supplying 135% and 116% of the RDI in 1 cup (91 grams) of
raw florets, respectively (42, 44).

SUMMARYAbout 70% of broccoli samples were free of pesticide residues, in

part because the vegetable contains its own natural insect repellents.

The Bottom Line

If your budget makes it challenging to buy organic produce but you’re

concerned about pesticide exposure, the EWG’s Clean Fifteen are good
conventionally grown choices with relatively low pesticide contamination.

Testing of produce sold in the US shows that the Clean Fifteen — including
avocado, cabbage, onion, mango, kiwi and broccoli — often contain little or
no detectable pesticide residues. Additionally, these residues are well within
EPA limits.
You may further reduce your pesticide exposure by rinsing your produce
under running water for about 20 seconds, then draining (45).

Dirty Dozen Food List

According to the EWG, the following conventional fruits and vegetables have
the highest levels of pesticide residues (5):

Strawberries: Conventional strawberries consistently top the Dirty Dozen list.

In 2018, the EWG found that one-third of all strawberry samples contained
ten or more pesticide residues.Spinach: 97% of spinach samples contained
pesticide residues, including permethrin, a neurotoxic insecticide that is
highly toxic to animals (6Nectarines: The EWG detected residues in nearly
94% of nectarine samples, with one sample containing over 15 different
pesticide residues.Apples: The EWG detected pesticide residues in 90% of
apple samples. What’s more, 80% of the apples tested contained traces of
diphenylamine, a pesticide banned in Europe
(7Grapes: Conventional grapes are a staple on the Dirty Dozen list, with over
96% testing positive for pesticide residues.Peaches: Over 99% of the
peaches tested by the EWG contained an average of four pesticide
residues.Cherries: The EWG detected an average of five pesticide residues
on cherry samples, including a pesticide called iprodione, which is banned in
Europe (8Pears: Over 50% of pears tested by the EWG contained residues
from five or more pesticides.Tomatoes: Four pesticide residues were found
on the conventionally grown tomato. One sample contained over 15 different
pesticide residues.Celery: Pesticide residues were found on over 95% of
celery samples. As many as 13 different types of pesticides were
detected.Potatoes: Potato samples contained more pesticide residues by
weight than any other crop tested. Chlorpropham, an herbicide, made up the
bulk of the detected pesticides.Sweet bell peppers: Sweet bell peppers
contain fewer pesticide residues compared to other fruits and vegetables.
Yet, the EWG cautions that pesticides used on sweet bell peppers “tend to be
more toxic to human health.”
In addition to the traditional Dirty Dozen, EWG releases a Dirty Dozen Plus
list that contains 36 more fruits and vegetables that have high levels of
pesticide residues, including hot peppers, cherry tomatoes, snap peas
and blueberries.

SUMMARYStrawberries top the 2018 Dirty Dozen list, followed by spinach and
nectarines. Several foods on the list contained multiple pesticides, including
some that have been banned in Europe.

Are Pesticides in Our Food Supply Harmful?

There are conflicting opinions about the safety of pesticide use in produce.

Though the pesticides used on crops are tightly regulated and kept well
below harmful limits, there is concern over how repeated exposure to these
substances affects health.

Several studies have linked pesticide exposure to negative health effects,

such as respiratory problems, reproductive issues, endocrine system
disruption, neurological damage and increased risk of certain cancers (9).

Children are considered to be at a greater risk of developing pesticide

toxicity than adults due to their smaller size, reduced amounts of certain
detoxifying enzymes and the fact that developing brains are more
susceptible to neurotoxic pesticides (10).

Studies have shown that children born to mothers with high pesticide
exposure exhibited mental delays of up to two years, including deficits in
coordination and visual memory (11).
Childhood exposure to pesticides has also been linked to an increased risk of
developing ADHD (12).

Another study found that pregnant women who lived near farmland where
the pesticides organophosphate, pyrethroid or carbamate were sprayed were
more likely to have children diagnosed with autism or autism spectrum
disorders (ASDs) (13).

Furthermore, farmers who applied certain pesticides to their crops were

found to have a higher frequency of obesity and colon cancer compared to
the general population (14).

Regarding pesticide levels in the body, research shows that swapping

conventional produce with organic versions significantly reduces or
eliminates urinary levels of common pesticides (15, 16).

It’s clear that high levels of pesticide exposure are associated with adverse
health effects.

However, most of the available studies focus on individuals who deal directly
with pesticides on a daily basis, such as agricultural workers, instead of the
general public.

SUMMARYIt’s clear that exposure to high doses of pesticides is harmful.

However, more research is needed to determine if long-term exposure to the
low levels of pesticides found in food is detrimental to health.

Does Organic Produce Contain Pesticides?

While standards for organic farming are different from conventional farming
practices, organic farmers are permitted to use certain approved pesticides
on their crops.

Organic farmers rely heavily on crop rotation, biological plant protection and
hygiene practices to protect crops.

However, organic pesticides, such as copper, rotenone and spinosad, can be

used in organic farming (17).

25 organic pesticides are approved for organic use versus the staggering
900 that are currently allowed to be used on conventional crops (18).

Just like pesticides used in conventional farming, organic pesticides are

tightly regulated for safety but can be harmful to health in high doses.

For example, occupational exposure to the organic pesticide rotenone has

been linked with an increased risk of Parkinson’s disease (19).

Unfortunately, long-term studies examining the risks of consuming

conventional fruits and vegetables versus organic fruits and vegetables in
the general population are lacking.

If you’re choosing organic foods for environmental reasons as opposed to

health reasons, research supports that organic farming has less of an
environmental impact than conventional farming.

Organic farming methods reduce carbon emissions, encourage biodiversity

and protect the soil and groundwater (20).
SUMMARYPesticides used in both conventional and organic farming can be
harmful to health in high doses.

Should You Avoid Conventional Forms of Dirty Dozen Foods?

Many people choose organic produce in hopes of reducing their exposure to

pesticides.

More evidence from research studies is needed to determine if an organic

diet is healthier than a diet containing conventionally grown produce.

For those with the ability to purchase organic versions of high-pesticide

produce, using this practice will likely result in lower overall exposure to
pesticides.

However, it should be noted that pesticides aren’t just found in fruits and
vegetables.

They’re widely used on other crops like cereal grains, as well as on lawns,
flower gardens and to control insects (21, 22).

Since pesticides are so widespread, the best course of action to reduce your
exposure is to choose organic foods when possible and practice more
sustainable garden care and insect repelling methods.

Since organic produce is often more expensive than conventional produce, it

can be hard for many people to afford.
Don’t worry if you’re unable to purchase organic versions of the Dirty Dozen.

Eating plenty of fruits and vegetables far outweighs the risk of pesticide

residues on produce, and there are ways to reduce these residues.

SUMMARYWhile organic versions of the Dirty Dozen most likely contain fewer
pesticide residues, consuming conventional fruits and vegetables is perfectly
safe.

Ways to Reduce Pesticide Exposure From Foods

The following are simple, safe and powerful methods you can use to reduce
pesticide residues on produce:

Scrub them in cold water: Rinsing fruit and vegetables in cold water while
scrubbing them with a soft brush can remove some pesticide residues
(23Baking soda water: A study found that washing apples with a 1%baking
soda and water mixture was more effective in removing pesticide residues
than tap water alone (24Peel fruits and vegetables: Removing the skin of
Dirty Dozen fruits and vegetables can significantly reduce dietary intake of
pesticide residues (25Blanching: In one study blanching produce (exposing it
to boiling, then cold, water) led to a more than 50% reduction in pesticide
residue levels in all vegetable and fruit samples except peaches (26Boiling: A
study found that boiling strawberries significantly decreased pesticide
residues, with reductions of 42.8–92.9% (27Rinse produce with ozonated
water: Ozonated water (water mixed with a type of oxygen called ozone) has
been found to be particularly effective in removing pesticide residues from
food (28,29

Using any of the above evidence-based practices can significantly reduce

pesticide residues on fresh produce.
SUMMARYScrubbing produce under cold water, washing with a baking soda
solution or peeling are all excellent ways to reduce pesticide residues on
fruits and vegetables.

The Bottom Line

The goal of the Dirty Dozen list is to let consumers know which fruits and
vegetables have the highest amount of pesticide residues.

While this list can be helpful for those who are worried about pesticide use in
food, it’s not yet clear how concerned you should be over ingesting pesticide
residues in the first place.

For those who wish to err on the side of caution, it’s best to purchase organic
versions of the Dirty Dozen foods.

While the impact of pesticides on health is not yet fully understood, the
importance of consuming fruits and vegetables for health, whether
conventional or organic, is firmly established.

Therefore, you shouldn’t limit your consumption based solely on pesticide

usage.