Unfortunately, it’s now been over 50 years, and cancer is still very much with us.

But cancer science has indeed made progress. Some cancers, like childhood leukemia, which had a 99% fatality rate in 1955, are largely curable these days. New drugs can add years of life to many people diagnosed with multiple myeloma. And many cancers have morphed from death sentences into manageable chronic conditions. Gene-editing technology also promises many more potential medical treatment advances in the years to come.

That’s the good news.

The less good news is that cancer is still a leading killer worldwide, accounting for nearly 10 million deaths every year (that’s nearly one-sixth of all deaths from all causes). And there’s a concerning uptick in cancer cases among people younger than 50, with the largest increases among those aged 30–39.

No matter what age it occurs, cancer can be a devastating disease physically, emotionally, and financially. And those burdens are often shared by friends and families. The financial toll can be especially disastrous if the person and their family lack the financial resources to take time off work or don’t have insurance.

Globally, the cost of cancers diagnosed between 2020–2050 is estimated to reach an almost incomprehensible $25.2 trillion. (To help wrap my head around that amount, I calculated that it would be enough money to provide $3,000 to every human being on Earth — with a trillion dollars to spare.)

Some researchers wonder, then, if the original framing of waging a “war” against cancer was a mistake. Viewing cancer as an external enemy took focus away from the value of prevention, which, in all likelihood, could have kept many cases of cancer from developing in the first place.

A lot of research over the last 50 years has pointed to the pivotal role of dietary and lifestyle choices in influencing cancer risk. In fact, one conservative estimate found that 30–40% of all cancers may be preventable with diet and lifestyle measures alone. (In case you’re keeping track, that could lead to savings of up to $10 trillion, and 120 million lives, over the next 30 years, which doesn’t sound too shabby to me.)

So what are these measures? How can you potentially prevent cancer in yourself or a loved one? In this article, we’ll look at 12 ways to reduce cancer risk.

What Can You Do to Help Prevent Cancer?

While many diet and lifestyle strategies have research behind them showing they can help prevent cancer, there are no guarantees in life. There are many different factors that may contribute to a cancer diagnosis. Everyone is biologically different. And what works for one person may not work for another.

But if you want to give yourself the best chance of preventing a cancer diagnosis, there are a few strategies that may help eliminate exposure to harmful cancer-causing chemicals and dietary compounds, along with preventing oxidative stress — a known contributor to carcinogenesis — in the body.

1. Don’t Smoke or Vape Tobacco

Tobacco smoking is the leading cause of cancer in the US and accounts for 25% of all cancer deaths globally (including the majority of lung cancers). Cigarette smoke contains numerous carcinogens, including polycyclic aromatic hydrocarbons (PAHs), N-nitrosamines, aromatic amines, 1,3-butadiene, benzene, aldehydes, and ethylene oxide.

And while smokers’ risk of lung cancer can be a whopping 22 times higher than that of nonsmokers, smoking increases the risk of many other types of cancer as well. Associations also exist between smoking and skin cancer, prostate cancer, multiple myeloma, endometrial carcinoma, and breast cancer

While the long-term effects of vaping and e-cigarettes are as of yet unknown, preliminary research suggests that they may also increase cancer risk. Similarly, vaping can expose you to nasty-sounding carcinogens such as nicotine derivatives (nitrosonornicotine and nitrosamine ketone), PAHs, heavy metals, and complex organic compounds such as formaldehyde.

While quitting smoking at any age can improve your health, doing so at a young age can significantly lower cancer incidence and increase life expectancy.

2. Avoid Plastics

Plastics are another environmental toxin linked to an elevated risk of cancer. This is most clearly seen where plastic exposure is the greatest such as in occupational exposure during manufacturing.

But as industrially-produced plastics continue to grow and infiltrate our lives, it’s harder and harder to find water, food, or soil that doesn’t contain microplastics. Even more concerning is their ability to find their way into living tissue due to their tiny size. While researchers first noticed microplastics in the flesh of marine creatures, now studies show they’re increasingly prevalent in human bodies as well.

Even if you avoid seafood and don’t work in a factory that produces or uses plastic, you still risk exposure to potentially carcinogenic chemicals from plastics found in everyday items.

Plastic packaging for food products can leach harmful chemicals into that food, especially if the contents are heated or acidic (like tomato sauce). Two of the most frequently implicated plastic chemicals are BPA and phthalates.

BPA may cause metabolic disease, obesity, infertility, and ADHD; while phthalates, as endocrine disruptors, can compromise pregnancy, child growth, and reproductive system development. Both chemicals have links to cancer.

BPA has a role in promoting several hormone-dependent cancers (breast, ovarian, and prostate). Exposure to phthalates during childhood is associated with an increased incidence of childhood osteosarcoma (bone cancer) and lymphoma (blood and lymph cancers).

BPA and phthalates aren’t limited to food packaging, however. They’re also in toys, medications, and beauty and personal care products.

The plastics industry has responded to growing concern by using plastics touted as “BPA-free” and “phthalate-free.” But the problem is, other chemicals found in plastics — nearly every type of plastic — turn out to be toxic as well.

It’s not clear whether swapping one type of plastic for another will pay health dividends, at least not nearly as much as finding ways to reduce overall exposure to plastic. Reducing your plastic footprint benefits not just you, but the wider environment.

You can replace plastic food containers with safer ones that have the added benefit of being long-lasting. And for both health and environmental reasons, you can eliminate, as much as possible, highly wasteful and polluting single-use plastics from your life.

Here are nine tips to help you live without plastic (yes, it really is possible!).

3. Avoid Processed Foods and Meats

Now it’s time to talk about food. Many processed foods contain harmful cancer-causing ingredients. While many countries have banned these ingredients, they’re still very much a part of the ultra-processed US food system.

A 2023 study found that eating large amounts of ultra-processed food is associated with a higher risk of developing cancers of the upper digestive tract, such as mouth, throat, and esophageal cancer.

Processed meat, in particular, has been associated with increased cancer risk. The World Health Organization (WHO) classified it as a class 1 carcinogen back in 2015. Specifically, a comprehensive 2021 meta-analysis found that processed meat consumption was associated with “a 6% greater breast cancer risk, an 18% greater colorectal cancer risk, a 21% greater colon cancer risk, a 22% greater rectal cancer risk, and a 12% greater lung cancer risk.”

Fortunately, it’s possible to replicate a lot of the taste and texture of processed meats with plant-based alternatives. Some are definitely kinder to your health than others. And the healthiest will generally be the ones you make yourself. You can even make bacon out of plants!

4. Filter Your Water

Multiple carcinogens exist in drinking water, too. Some, like arsenic, occur naturally, while others are the result of contamination from industry or agriculture. Still others are created when chlorine, used to disinfect tap water, comes into contact with organic material.

The 2000 movie Erin Brockovich told the true story of a town’s contaminated water supply. Unfortunately, a 2022 survey of US federal and state water testing found that the tap water of more than 250 million Americans still has dangerously high levels of this contaminant (chromium-6).

A 2023 study found that the tap water consumed by half of all households in the US is contaminated with cancer-causing PFAS, or “forever chemicals,” so named because they’re extremely resistant to breaking down, either in the environment or the body.

Microplastics are also increasingly concentrated in drinking water.

For tips on how you can treat your drinking water to reduce health risks, check out this comprehensive article on drinking water treatment.

Editor’s Note: Having a good home water filter is a great way to protect your family (and to save money over buying bottled water, which typically comes in plastic). One option that FRN likes is the AquaTru — a countertop RO unit that includes excellent carbon filter technology, delivers high-quality water and flavor, slashes the purchase cost, requires no installation fees, is remarkably water-efficient, and has extremely minimal maintenance costs. The manufacturer, AquaTru, states that their system removes chromium-6, arsenic, PFAS, and a great many other contaminants. It’s available for a $100 discount for FRN members. If you’re interested, you can find out more here.

5. Filter Your Air

While many people think that lung cancer only happens to smokers, up to 29% of all lung cancer deaths are attributable to poor air quality. Some of this comes from outdoor pollution, including car exhaust, factory and power plant emissions, and wildfire smoke, which can travel indoors, where the carcinogenic particles can become even more concentrated.

Your home is also a potential source of airborne cancer-causing chemicals. Cooking with a gas stove, it turns out, can be more of a contributor to carcinogenic air than even second-hand cigarette smoke. Gas stoves can raise indoor levels of benzene, a carcinogen linked to leukemia and other blood cell cancers.

VOCs, or volatile organic compounds, are chemicals that can off-gas from cleaning supplies, paints, insecticides, lacquers and stains, and many other products. Some of these are suspected human carcinogens, as well as having multiple other health effects.

Another chemical that can build up in the home and raise the risk of cancer is radon, a naturally occurring radioactive gas that can cause lung cancer. You can get your home tested, and if levels are high, you can either increase the rate of airflow, get a suitable home air filter, or install an underground ventilation system to divert the gas before it enters your living spaces.

To find out more on the top sources and stunning health effects of indoor air pollution, and what you can do about it, see our article, here.

6. Reduce Your Stress

There are also internal contributors to cancer development: how we process stressors. While the stress response is a crucial system that has evolved to keep us safe in the presence of a threat, many people experience a chronic stress response that remains active even in the absence of an external threat.

Animal studies (our view on the use of animals in medical research is here) and lab-grown human cancer cells have provided evidence that chronic stress may cause cancer to get worse and spread. That’s because prolonged stress triggers inflammation, suppresses immunity, and promotes tumor growth, angiogenesis, and metastasis.

There’s also evidence that persistent and chronic stress exposure might also contribute to tumor initiation in specific cancers.

While you can’t avoid all of life’s stressors, there are some proven strategies that can help you manage stress more effectively. Certain foods can help (here are seven of them.) And adaptogens are plants and herbs that could be especially useful in helping your body deal with stressors and come back into balance.

Exercising and spending time in nature are also documented ways of lowering stress levels. For an added boost of calm, you can do both at the same time, an approach known as green fitness.

7. Use (Natural) Sunscreen

Skin cancer accounts for almost one-third of all diagnosed cancers, and the incidence of both melanoma and nonmelanoma skin cancers has been increasing over the past decades.

The main factors that predict the development of melanoma appear to be a combination of a history of sunburn from ultraviolet radiation and continued recreational exposure to the sun.

One way to keep the sun from damaging your skin is by using sunscreen. Studies have shown that it does reduce the risk of skin cancers. Unfortunately, not all sunscreens are benign. Some contain benzophenone, a suspected carcinogen that also can interfere with key hormones and reproductive organs.

It’s ironic that many people who seek to avoid one type of cancer end up doing so with products that promote other cancers, as well as additional health problems. To avoid this “from-the-frying-pan-into-the-fire” scenario, look for natural sunscreens or other forms of natural sun protection. There are even foods that can protect your skin from harmful UV radiation.

For advice on what to look for in a natural sunscreen, see our article, here.

8. Wash Produce to Remove Pesticides

The greatest cancer risk associated with pesticides is occupational, affecting farm workers who apply pesticides. However, there may also be a risk from dietary sources. Estimates put more than 90% of the US population with detectable concentrations of pesticide biomarkers in their urine or blood.

While many fruits and vegetables are potent cancer-fighters, some of the pesticides used to grow them promote tumor growth, as well as cause harmful gene expression and DNA modification. For example, a 2021 study found a correlation between dietary exposure to pesticides and increased breast cancer risk among postmenopausal women.

But there are several things you can do to minimize your exposure to these potentially carcinogenic compounds. If you can access and afford organic produce, that’s a great way to keep some of the worst pesticide offenders off your plate.

If a 100% organic shopping cart is out of your reach, you can get the most pesticide-free bang for your buck by going organic with the most pesticide-contaminated produce aka “the Dirty Dozen.”

And while you can’t remove all pesticide residue by washing your produce, a water and baking soda mixture can get rid of some pesticides.

For more on how to wash produce to remove the vast majority of pesticide residues, see our article here.

9. Use Nontoxic Cookware

Even after buying organic and washing off as much pesticide residue as you can, you may still be cooking your produce in ways that increase cancer risk. That’s because some nonstick cookware has a coating of carcinogenic chemicals.

The two biggest culprits are poly- and perfluoroalkyl substances (PFAs) and perfluorooctanoic acid (PFOA). PFOA is widely used in the manufacture of a bunch of industrial and commercial products, including Teflon coating on cookware. It’s associated with several cancers, including those of the testicles and kidneys, as well as pancreatic cancer.

To avoid these chemicals, check out some of our suggestions on healthy cookware options.

10. Drink Less (or No) Alcohol

While the media and wellness influencers debate the pros and cons of red wine for heart health, the evidence is clear and increasingly compelling that alcoholic beverages qualify as group 1 carcinogens. This doesn’t mean they get to board airplanes first. Rather, “group 1” is used by the WHO to indicate that there’s “convincing evidence that the agent causes cancer” in humans.

Drinking alcohol increases the risk of several cancer types, including cancers of the upper digestive tract, liver, colorectum, and breast. Worldwide, about 4% of cancers have a correlation with alcohol consumption.

But how much alcohol do you need to drink before your risk of cancer increases? According to the WHO, there’s no safe level of alcohol consumption. While the risk of developing cancer increases substantially the more alcohol you consume, even light or moderate consumption raises your odds of developing cancer.

Find out more on how alcohol affects your health here, and get some suggestions on nonalcoholic or mocktail recipes here.

11. Get Regular Cancer Screenings

Although no substitute for prevention, it’s often true that early detection can be a lifesaver. Getting regular cancer screenings can enable your health care provider to find precancerous cells as well as cancerous tumors.

Specifically, medical societies recommend screening for cancers that are easier to treat and cure when found early. For example, screenings can prevent colorectal and cervical cancers by identifying and removing precancerous lesions before they become cancerous.

Recent studies are also showing that mammography screenings decrease women’s risk of dying from breast cancer. A large-scale 2020 study out of Sweden found that women who participated in mammograms reduced their risk of dying of breast cancer within 10 years by a whopping 41%.

Another screening success has been the Pap smear, which I just learned was named after Dr. Georgios Papanikolaou, the Greek pathologist who discovered the test and publicized it in 1943. Over the past three decades, its widespread use has been credited with decreasing cervical cancer incidence and mortality by over 50%.

Colonoscopies that look for colorectal cancer may also be beneficial once people have reached a certain age. (According to the American Cancer Society, that age is 45 for folks with “average risk”).

Keep in mind, however, that there are also risks involved in all cancer screenings, including false positives that can lead to invasive treatments, as well as aggressively treating tumors that may be so slow-growing as to represent little threat to health.

Additionally, certain cancer screening tests may only be suggested for people who are high-risk. Others are routine tests done regularly after a certain age. To find out what cancer screenings are recommended by the American Cancer Society, here’s a resource they put together.

And remember the adage that an ounce of prevention is worth a pound of cure. For most of us, the best prevention is a healthy diet and lifestyle. Starting with choosing to…

12. Eat Cancer-Fighting Foods

While most of the items on this list are things to avoid — tobacco smoke, plastics, processed foods, etc. — there are also things you can add more of to help prevent cancer.

Vegetable and fruit consumption is associated with a lower risk of many cancers, including those of the stomach, esophagus, lung, oral cavity and pharynx, endometrium, pancreas, colon, and others. The effects are likely due to the many positive qualities of whole plant-based foods. But two of the best studied are phytonutrients and fiber.

Phytonutrients and phytochemicals found in colorful plant foods, in particular, have been shown to possess anticancer effects. These and other antioxidants help neutralize free radicals in your cells and fight oxidative stress in your body.

Oxidative stress plays a major role in cancer cell metabolism. Cancer patients frequently have low antioxidant stores, and experience increased oxidative stress, leading researchers to seek ways to increase antioxidant activity as a cancer prevention strategy.

Fiber is another key nutrient for cancer prevention. There’s a clear link between fiber and colorectal health. You can think of fiber as the “broom” that sweeps your colon clean. Studies show that people who consumed just 10 more grams of fiber per day had a 10% reduction in their risk of developing colorectal cancer.

But fiber’s benefit doesn’t stop there. Multiple studies have found that the more fiber you eat, the lower your risk of breast and other hormonal cancers.

For more on why fiber is good for you, including a beautifully designed graphic showing 33 of the best high-fiber foods and a bunch of delicious fiber-rich recipes, check out this article.

And for more on anticancer foods, check out 7 Ways to Eat to Defeat Cancer Today and Every Day by Dr. William Li.

Cancer-Fighting Recipes

While some of the strategies shared in this article may take time and even a bit of expense to implement (changing cookware and sunscreen, replacing plastic containers with glass ones, getting a home air purifier, and so on), you can quickly make a dent in your cancer risk through the food you prepare and eat today.

Here are a few of our favorite anticancer recipes that taste so good, you’ll be forgiven for forgetting how good they are for you.

1. Smashed Edamame Avocado Toast

This easy toast recipe delivers a hefty dose of fiber, which is essential for digestive health and reducing the risk of certain types of cancer. Avocado is a nutrient powerhouse, rich in monounsaturated fats and antioxidants, and is known for its anti-inflammatory properties. The star ingredient, however, is edamame, which adds a substantial dose of plant-based protein and isoflavones. These phytonutrients may protect cells from damage and reduce the risk of cancer development. Enjoy the flavors, textures, and nutritional attributes of this craveable breakfast.

2. Strawberry Spinach Salad

Delight in a vibrant salad bursting with flavor and packed with cancer-fighting nutrients. This colorful ensemble features nutrient-rich spinach, known for its abundance of antioxidant cancer fighters like vitamin C and beta-carotene. It’s also complemented by sweet and succulent strawberries, offering a dose of ellagic acid — a phytonutrient that helps scavenge free radicals. The Strawberry Spinach Salad also provides quercetin — a plant compound with anticancer properties. Topped with a tangy beet balsamic dressing, this salad is a mouthwatering treat and a potential ally in your journey toward cancer prevention.

3. Pink Cauliflower Soup

Indulge in a flavorful blend of cauliflower, beets, garlic, tofu, and aromatic spices designed with potential cancer-fighting properties in mind. Cauliflower, a cruciferous vegetable rich in sulforaphane, may assist in reducing the risk of certain cancers by aiding in the body’s natural detoxification processes. Vibrant beets contribute betalains known for their anti-inflammatory properties. And garlic adds allicin, believed to possess powerful anticancer effects. With the addition of delicate microgreens, you’ll also get an extra boost of essential vitamins and minerals.

4. Plant-Powered Lunch Bowl

This Plant-Powered Lunch Bowl is a vibrant mix of nutrient-dense kale, antioxidant-packed turmeric, and carotenoid-rich sweet potatoes. Complemented by a vibrant matcha turmeric dressing, this bowl is more than just a delicious meal — it’s a cancer-fighting recipe. The abundance of vitamins, minerals, and phytochemicals from all of the ingredients creates a bowl bursting with health benefits.

5. Rainbow Smoothie

Indulge in a vibrant Rainbow Smoothie, a flavorful concoction blending the goodness of banana, apple, mixed berries, nutrient-rich spinach, and chia seeds, all with potentially cancer-preventive properties. This colorful smoothie offers a wealth of antioxidants, vitamins, and fiber. Both berries, particularly rich in anthocyanins and vitamin C, and spinach, abundant in folate and antioxidants, are believed to combat oxidative stress and inflammation, potentially reducing cancer risk. Combined with the fiber and omega-3 fatty acids from chia seeds, this refreshing smoothie is a nourishing and delightful treat!

Take Control of Your Health with These Cancer Prevention Strategies

Cancer can be devastating. And while medical advances have been largely modest and limited to certain families of cancer, there’s a lot of hope in the form of evidence-based strategies for lifestyle-based cancer prevention.

From steering clear of harmful substances like tobacco and plastics to embracing stress reduction techniques and consuming cancer-fighting foods, there are many steps you can take toward a healthier lifestyle.

While no approach guarantees immunity from cancer, the combination of these measures can significantly reduce your risk. And the collective impact of these lifestyle changes holds promise not just for individual well-being but also for a future in which the devastating impact of cancer is diminished.

Tell us in the comments:

• Which of the 12 cancer-fighting strategies above do you already engage in?
• What’s one thing you can do right now to reduce the risk of cancer for yourself and your loved ones?
• Which cancer-fighting recipe will you make next?

Featured Image: iStock.com/FatCamera

Read Next:

• The Top 10 Vegetables You Can Eat to Prevent and Reverse Cancer
• IGF-1: The Growth Hormone That Can Fuel Cancer

The post 12 Ways to Reduce Your Cancer Risk Using Diet & Lifestyle appeared first on Food Revolution Network.

Once you make peace with its botanical oddities, however, the papaya turns out to be downright intriguing. Also known as “pawpaws,” papayas aren’t the same as the indigenous pawpaw plant that grows in the eastern US and Canada despite sharing a nickname. That’s an entirely different fruit species that actually tastes like a cross between a mango and a banana.

But like the indigenous pawpaw, tropical fruit fans may not be as familiar with the papaya in some places. However, globally, papayas are a much bigger deal than they are in the US. They’re actually the fourth most traded tropical fruit, after bananas, mangoes, and pineapples.

Compared to more common fruits like apples, pears, bananas, and mangoes, however, papayas can be big! You may have looked at one of the 15-inch-long Mexican varieties and wondered, “Where am I going to find enough people to help me eat that?”

Well, you can find inspiration for how to eat papaya from regions where the fruit is already a favorite such as Mexico, Brazil, Thailand, India, Indonesia, the Philippines, and the Caribbean islands — as well as in the US states of Florida and Hawaii.

But the “scoop” (sometimes I really amuse myself) on papaya is that you can prepare it in a number of exciting ways, including in salads, smoothies, desserts, and simply eating it with a spoon. So even though its large size might give you pause, it’s not that hard to consume an entire fruit (or two) by yourself or with a little help from family and friends.

In this article, we’ll show you the top tips for selecting and using papayas — and how to incorporate them into delicious recipes.

Why Eat Papaya?

If you ask me, it’s because they’re delicious and amazing. But if you’re looking for a nutritional reason, consider that papayas are a hydrating food that provides a number of helpful antioxidants, phytochemicals, vitamins, and minerals that provide gut and eye health benefits, and that protects against metabolic syndrome and several cancers. What’s more, unripe papayas are the only source of papain, an enzyme that has significant digestive health benefits.

If you’re curious about the extent of papaya health benefits (as well as potential downsides and who may want to avoid them), check out our comprehensive article here.

When Is Papaya Season?

Like a lot of tropical fruits, papayas are in season year-round in many places.

If you have a green thumb and want to grow your own papaya trees (or, ahem, giant herbs), they grow and fruit best in areas where temperatures remain warm to hot (70–90°F; 21–32°C) and that have well-distributed rainfall throughout the year. These include tropical regions like parts of Mexico, where the fruit probably originated, and the lands where Portuguese and Dutch colonists planted seeds, including Africa and Southeast Asia.

In the US states of Florida, California, Texas, and Hawaii, papaya is primarily in season from May through September. But Hawaii has its own papaya varieties, which are smaller and have a slightly sweeter taste than the larger Mexican-originated varieties.

A Note About Hawaiian Papayas and GMOs

While you might gravitate to the Hawaiian papayas for their sweet taste and their convenient “single serving” size, you may think twice if you’re concerned about eating bioengineered foods. About 82% of all the Hawaiian papayas grown are bioengineered (GMO) varieties.

That might surprise you if you go by the Environmental Working Group’s ratings, which include papayas on their “Clean 15” list. But unlike many other GMO crops, Hawaiian papayas are engineered to be virus-resistant, not pest resistant. All the popular types of papaya have thick (and bitter) skins that aren’t generally eaten — meaning most pesticide residue doesn’t reach the flesh.

But pesticides aside, if you want to avoid GMO papayas for any reason, choose Kapoho or Sunrise Hawaiian papayas, or look for the larger “Mexican” papayas.

How to Pick a Papaya and Tell if it’s Ripe

Determining a papaya’s ripeness is somewhat of an art, although it’s not quite as mysterious as, say, an avocado’s.

If you want to avoid overripe papayas, look for dark spots and shriveled skin. You’ll also want to stay away from fruit with overly soft and mushy areas. Instead, the flesh should give a little, kind of like a perfectly ripe avocado.

Color is the best way to assess the ripeness of Mexican papayas, as they turn from green to yellow when they’re approaching readiness. The fruit has reached ripeness perfection when it’s 3⁄4 yellow, with a bit of green remaining on the stem end.

You can determine the ripeness of Hawaiian papayas by their skin texture. These papaya varieties have a smooth, semi-thick skin that softens slightly when ripe.

Whichever type of papaya you’re working with, once it’s ripe, don’t wait too long to eat it, because it can turn to mush and start to rot pretty quickly if you don’t seize the day.

If you’re in a hurry and need your papaya to ripen ASAP, you can speed up the process by placing it in a warm, dark place like a cupboard. Or try putting it in a paper bag with a fruit that releases ethylene gas, such as a banana or tomato. (I imagine they have very interesting conversations in those paper bags, sharing insights about humidity and pests and sunshine.)

How to Cut a Papaya

The easiest method to cut papaya is by slicing it the long way, in half, scooping out the seeds from each half, and then peeling the skin using either a paring knife or a dedicated peeler.

Be careful while peeling papaya, as once it’s peeled, it’s liable to fly out of your hand and rocket toward the sink, the floor, or even a kitchen window, depending on its trajectory and how hard you were gripping it at the time.

Once the fruit is peeled and deseeded, you can commence to cut it into whatever shape you fancy. Slices are fun when you just want to eat some papaya; smaller cubes will work for fruit salads.

Here’s a short video, complete with uplifting “You can do anything you set your mind to” music that shows you how to peel and cut papayas:

How to Store Papaya

At the risk of being too authoritative, I’m going to come out and say that the best way to store whole papayas is at room temperature on a kitchen counter. Unripe store-bought papayas can take anywhere from a day to a week to ripen. Once they’re at or near full ripeness, they can usually last a couple of days out of the fridge before they begin their journey toward becoming papaya compost. Hawaiian papayas tend to be more finicky than other varieties.

If you bring home a fruit that’s already mostly yellow, and, therefore, ripe, I’d recommend eating it within two to three days. If it’s past its prime, and starting to get soft or mushy in spots, you may want to bump “eat papaya” near the top of your to-do list (right after “peel papaya” and “remove seeds from papaya”).

You can prolong a papaya’s shelf life by storing it in the refrigerator or freezer. A whole papaya can live happily in the fridge for up to a week (I assume it’s happy; because the thought of a bored, frustrated, resentful tropical fruit muttering complaints in earshot of tofu and greens is not something I want to think about), and papaya cubes or slices can last a couple of days in the refrigerator, in an airtight container.

If you have a papaya and think to yourself, “I’m not ready to eat this now, but I bet I’ll be jonesing for it in a couple of months,” then it’s time to freeze it. Note that just-ripe papaya can last for three months in the freezer; very ripe papaya will not keep as long.

Before freezing, you’ll need to peel and deseed your papaya, cut it into the desired shapes, and then it’s best to flash freeze the pieces on a tray covered with parchment paper. Once the pieces are frozen, you can transfer the papaya to bags (I like reusable silicone bags best, although plastic works) or airtight glass containers. (If you just chop and freeze papaya pieces in bags or glass, the pieces will stick together and turn into one large papaya ice cube.)

How to Eat a Papaya

So far, we’ve looked only at papaya as a fruit. But in some parts of the world, the fruit is eaten green and unripe as a vegetable. Raw at this stage, it’s got a crisp, watery consistency like cucumber or jicama. Cooked, it resembles summer squash.

Eating green papaya as a vegetable is common in Southeast Asian countries like Thailand and the Philippines. For example, som tam is a popular papaya salad dish eaten throughout Thailand.

But once papaya flesh turns orange, it becomes sweet and almost melony, like a juicy ripe cantaloupe. The folks at Specialty Produce want me to remind you that the Hawaiian papaya is mild and sweet, its fruity taste accompanied by “delicate notes of peaches and melon.”

There are many delicious and simple ways to use ripe, raw papaya fruit, including straight away, perhaps with a squeeze of lemon or lime drizzled on top. You can also enjoy papaya juiced, in smoothies and smoothie bowls, as a bowl for a fruit salad, smoothie bowl, or acai bowl, blended into sauces and dressings, and in salsas and salads.

If you’re feeling adventurous, and have some time on your hands, you might try pickling papaya (“Pickled Papayas” might be what a globally curious Peter Piper picks) or turning it into jam. Here’s a recipe for pickled green papaya that’s admittedly quite high in sugar, just to give you an idea.

You can also dehydrate papaya into dried fruit, which both removes water and increases the concentration of sugar.

And papaya seeds are edible, too. When ground, they have a sharp flavor similar to black pepper. In fact, there’s a robust illegal trade in papaya seeds masquerading as the most expensive black pepper. This fraud is widespread enough that researchers from Brazil and Peru have developed tests to assess the purity of ground black pepper. One of these, hyperspectral imaging, sounds like something the Ghostbusters would use. (“Who you gonna call? Pepper Quality Control!” doesn’t have quite the same ring to it, though.)

Papaya Recipes

Depending on where you are in the world and your familiarity with this warm-weather fruit, papaya may be a love-it or hate-it type of experience for you. But even if you’ve never found a way that you enjoyed papaya, it could be that you just didn’t have the right recipe. Because papaya is more versatile than you probably ever imagined. Used in both sweet and savory dishes, papaya is a marvelous fruit that is truly one of a kind!

1. Papaya Carrot Breakfast Muffins

Papaya lends a mellow melon-like flavor and soft silky texture to these muffins, making them moist yet hearty enough to power you through your morning. A nutrient-rich blend of quinoa, oats, and almonds makes up the protein-packed foundation for these muffins, with the sweet addition of papaya and carrots rounding out their antioxidant power. Topped with a sprinkle of shredded coconut, these muffins are energizing, nourishing, and a tasty way to start the day!

2. Citrusy Papaya Cauliflower Ceviche

Sweet papaya adds a delightful and colorful twist to an otherwise sour and zingy flavor experience. Although it’s not the only ingredient in this citrusy ceviche, papaya stands out for a couple of reasons. Thanks to its soft and fleshy texture, papaya adds an element of creaminess to the tender and crunchy veggies that creates a harmonious mouthfeel in every bite. Papaya also has a somewhat exotic flavor that is just sweet enough to enhance the tastes of sour and salty in ceviche. When combined with ripe mango, red onion, fresh jalapeños, and sweet tomatoes, this Citrusy Papaya Cauliflower Ceviche is a rainbow of flavor and nutrition!

3. Vegan Som Tam

Unlike ripe, orange flesh papaya, unripe green papaya has a neutral flavor and heartier texture, which makes it a great alternative to sweet papayas if you aren’t a fan. Vegan Som Tam is our version of the very popular Thai papaya salad. And it’s bursting with a robust sweet, savory, sour, and spicy flavor profile. Enjoy this many-textured, fruit-based salad any night of the week!

4. Caribbean Heat Papaya Sauce

This zesty sauce has just the right amount of heat to complement the mellow flavor of papaya and the pungent notes of garlic and ginger. As the ingredients simmer together, the flavor of papaya intensifies to create a sweet, savory, and saucy delight. If you are a papaya fanatic, Caribbean Heat Papaya Sauce is a must-try! Pour it on tacos, burritos, and even pizza to instantly spice up your meals.

5. Creamy Turmeric Papaya Pineapple Popsicles

Creamy Turmeric Papaya Pineapple Popsicles are the perfect treat to beat the summer heat! Refreshing, creamy, and full of tropical flavor, papaya and pineapple are a match made in heaven. Bursting with natural sweetness and plenty of vitamin C, these wholesome popsicles are a wonderful way to enjoy papayas with all those you love.

Enjoy Papaya However You Choose!

Papaya is a delicious tropical fruit (well, technically a gigantic herb) that can be eaten like a fruit or vegetable, depending on its ripeness. Now that you can tell when a papaya is ripe, as well as how to store them and prepare them for eating, feel free to try out a bunch of ways to enjoy papayas (including their seeds!). And remember, you don’t need a recipe to enjoy papaya — it’s an amazingly delicious fruit all on its own.

Tell us in the comments:

• Are you a papaya fan? If so, do you remember the first time you tasted one?

• Have you eaten green papaya, either raw, cooked, or pickled? What did you think?

• How will you enjoy your next papaya? Plain, or in a recipe?

Featured Image: iStock.com/Coppy

Read Next:

• Summer Fruits You’ll Love for Their Incredible Health Benefits and Tempting Tastes (Including 3 That Are Surprisingly Healthy!)
• Are Mangoes Good for You — and the Planet?

The post Discover the Top Tips for Selecting and Using Papayas in Recipes appeared first on Food Revolution Network.

While avocado has been a staple in Mexican and other Latin American cuisines for centuries, it’s only recently gained popularity in other parts of the world, including North America, Western Europe, and the Mediterranean. An informal analysis of the most popular cuisines worldwide (on Instagram) found Mexican food at number five.

And as the popularity of Mexican cuisine grows, so, too, the avocado. In fact, the demand for avocados outpaces that of any other fruit.

As a result, The Washington Post dubbed avocados “America’s new favorite fruit,” projecting their status as a dietary staple for years to come.

But the collective love affair with avocados, especially in North America, goes beyond their creamy taste and association with Mexican food. People are drawn to the fruit’s healthy fats and associated health benefits, including cardiovascular health, eye health, and weight loss.

In this article, we’ll discuss types of avocados, their nutrition, and their top health benefits, along with any downsides you might want to consider.

What Is an Avocado?

The avocado is an evergreen, tropical tree with green, pear-shaped, nutrient-dense fruit. The term avocado refers to both the tree and the fruit.

Avocado trees are members of the flowering plant family Lauraceae. There are hundreds of different varieties of avocado fruits.

The fruit itself is technically a berry containing one large seed. But keep in mind that the scientific definition of a berry (a fruit derived from the ovary of a single flower) varies from common usage. Botanists will tell you that eggplant is a berry and a strawberry is not. So I wouldn’t jump at a berry cobbler made by a botanist!

Avocados aren’t sweet. But they are a satisfying and versatile food with a creamy texture and a rich, buttery flavor from their high-fat content.

Where Are Avocados Grown?

With the increasing demand for avocados, it’s important to consider their source, as well as other issues surrounding the massive growth of avocado consumption.

The majority of avocados consumed by North Americans come from Mexico. In fact, in 2017, the country exported more than 1.7 billion pounds of Hass avocados to the US. Given the almost exponential rise of the avocado industry, particularly in Mexico, many people are concerned about its role in deforestation, water depletion, and increased greenhouse gas emissions.

In addition, according to Smithsonian Magazine, the popularity of Hass avocados is creating a monoculture. Native varieties of avocado are being cut down and replaced with Hass trees, which in turn impacts the local ecological biodiversity.

And Mexican truck drivers often face constant threats and danger from local drug cartels on their routes to the United States.

So what can you do?

You can vote with your dollars against a future Hass avocado monoculture. Consider giving another avocado variety a try. Also, buying locally grown avocados helps to minimize transportation distance and related greenhouse gas emissions.

If you’re in Florida, California, Hawaii, Australia, India, Mexico, Central America, or any other place with a warm climate, you’re likely to find a number of avocado varieties at your local farmers market or sustainable grocer.

Let’s look at some of the most common kinds of avocado fruit that you might find.

8 Types of Avocados Worth Knowing About

Avocado varieties vary widely in color (both their skin and flesh) and size. Some are green, others are black; and they range from only a few ounces to as heavy as five pounds.

The following are some of the most common types of avocados worldwide.

Hass Avocados

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Hass avocados — the small, dark green, bumpy variety you’re probably used to — are eaten more than any other type of avocado in the world. In fact, Hass avocados made up 95% of avocado sales in the US in 2022. And they accounted for about 80% of all avocados eaten worldwide.

All Hass avocado trees are descended from one tree planted in La Habra, California by Rudolph Hass — a mailman!

The Hass variety became so popular because it ripens more slowly than other kinds of avocados (believe it or not), changes color when ripe, and has a relatively thick skin that helped earn avocados the nickname “alligator pear.” Its creamy, nutty flavor also made it a favorite among the California elite.

Hass season is also conveniently year-round, which works out well because that’s exactly the same as my season for guacamole!

Choquette Avocados

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A Guatemalan and West Indian hybrid, the Choquette avocado variety is native to South Florida in the US. Choquette avocados are on the larger side and can weigh up to five pounds.

These bright green avocados are lighter in flavor and less oily than Hass. They have firmer flesh and hold up well in salads — though most people tend to prefer the buttery flavor of Hass.

Choquettes are grown in USDA hardiness zones 9a–10b, and many Floridians have shady Choquette trees growing in their backyards. They’re in season in Florida almost year-round, but ultimately, from June through March.

Bacon Avocados

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Not to worry — no pigs were harmed in the making of these tasty avos!

Bacon avocados are oval-shaped with relatively smooth green skin, pale yellow flesh, and a creamy, savory flavor. They tend to be a sweeter and more watery avocado variety than Hass.

Bacon avocados are hybrids of Mexican avocado varieties and are primarily grown in California. They are in season from November to March.

Fuerte Avocados

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Considered extremely flavorful, these pear-shaped, smooth green avocados are grown in California and Mexico. The Fuerte avocado has a thinner, easy-to-peel skin, and many consider it one of the best-tasting varieties.

Fuertes got their name from the Spanish word for “strong” after the trees survived a devastating freeze in Southern California in 1913.

Fuerte avocados are in season from November to June.

Pinkerton Avocados

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The Pinkerton avocado has a smaller seed than other varieties and is slightly more oblong. They’re also on the oilier side and are a cross between Hass and Rincon avocado varieties.

Pinkertons are valued for being a high-yield avocado tree and are mainly grown in Southern California.

Pinkerton avocados have a long season and are available from early winter through spring.

Malama Avocados

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A hybrid avocado cultivar developed by the University of Hawaii in the 1980s, Malamas are a popular Hawaiian avocado. Malama avocados have purple rather than green skin with yellow and green flesh.

Unlike some other avocado varieties that can ripen on the tree, Malamas do not ripen until picked.

You can get Malama avocados in Hawaii during the fall months — September through November.

Gwen Avocados

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Gwen avocados are dwarf trees that only grow to about 15 feet tall. Despite being a smaller type of avocado tree, the Gwen is a very productive variety. And the fruits are slightly larger and rounder than Hass.

Gwens are a type of California avocado and are in season during the summer months.

Shepard Avocados

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Native to Australia, these “green skin” (their skin stays green as they ripen) avocados are the second most common variety down under.

Shepard avocados are longer than Hass, have a nutty flavor, and are available from February to April in Australia.

Avocado Nutritional Information: The Skinny on This Fatty Fruit

Avocado nutrition is bountiful, offering an abundance of potassium (more than a banana!), B vitamins, and vitamin C. They’re incredibly mineral-dense, with high amounts of magnesium, phosphorus, copper, and manganese.

A cup of avocado also provides 10 grams of fiber — a nutrient that many of us are significantly lacking. They’re excellent for digestive health, and a good source of prebiotics — the food that feeds good bacteria in your gut.

Avocados contain the fat-soluble vitamins — vitamin E and vitamin K — in large amounts, which is good because they also contain a lot of fat.

However, their high fat content also equals a high calorie content. Although they are incredibly nutritious, if you are trying to lose weight, you may want to eat avocados in moderation. A serving of a typical avocado is officially one-third of a fruit (50g) and delivers about 80 calories.

Fat in Avocados

One cup of avocado provides 21 grams of fat. The type of fat in avocados, therefore, matters a great deal. And luckily, it’s mostly a mixture of monounsaturated and polyunsaturated fats.

Avocados contain both omega-3s and omega-6s, which are polyunsaturated, essential fatty acids. This means they’re necessary for your body to function, and that you need to get them from food. Your body uses these fats to build cell membranes and the coverings of nerves. And they’re also needed for blood clotting and muscle movement.

Monounsaturated fats, or omega-9s, are similar to the fats found in olive oil. They’re liquid at room temperature and solid at cold temperatures.

While many people debate the health effects of specific types of fat, I think that’s a bit like debating whether a trumpet is a good instrument. Taken by itself, it’s arguable. But when it’s in a talented band, playing excellent music, the equation can change considerably.

To me, avocados are a bit like one of the finest orchestras ever assembled. They’re not only delicious — but they also contain a fabulous and nutritious symphony of components that combine to create a nourishing, satisfying, and, in my personal opinion, delicious result.

Next, let’s look at how all this nutrient density adds up to a powerful set of health benefits.

6 Avocado Benefits for Your Health

Avocado health benefits are extensive and include:

1. Avocado and Heart Disease

Avocados can reduce your risk of heart disease. A 2015 study published in the Journal of the American Heart Association found that eating one avocado per day as part of a moderate‐fat, cholesterol‐lowering diet reduced LDL levels. This effect is potentially due to the mono- and polyunsaturated fat content in avocados, especially when it replaces saturated fat from animal products, as well as the high fiber content of avocados.

A 2022 study in the British Journal of Nutrition also found that Mexican women eating five or more servings a week of avocado had a 17% decrease in the rate of hypertension. One possible reason for this is that we know increasing potassium intake can help lower blood pressure. And half an avocado provides a whopping 487 mg of potassium — a significant contribution to blood pressure regulation.

2. Avocado and Cancer

Avocados may help prevent and treat cancer. A 2015 study published in Cancer Research found that avocatin B, a compound derived from avocado, can help kill leukemia cells.

And a 2015 research review published in the Journal of Agricultural and Food Chemistry also found that phytochemicals (plant compounds) in avocados make them potentially beneficial for preventing cancer. Specifically, their carotenoids and vitamin E content have been looked at because of their antioxidant capabilities, helping fight free radicals that may lead to the development of cancerous cells.

3. Avocado and Weight Loss

Using data from the Adventist Health Study-2, researchers discovered that despite all the calories in avocados, avocado eaters actually turned out to have a reduced risk of obesity. Avocado may influence body mass and weight loss by impacting gut hormones and energy output due to mannoheptulose, a monosaccharide (sugar molecule).

In a review of clinical trials involving avocados, results also showed a steady decline in body weight among people who consumed an avocado per day. It’s thought that avocados help reduce visceral fat, a type of fat that forms in the abdomen around the organs and can contribute to metabolic syndrome.

4. Avocado for the Brain

Avocado is rich in oleic acid, an omega-9 fatty acid that’s linked to improved cognition. One study using participants 60 and over from the National Health and Nutrition Examination Survey found that avocado eaters scored higher across the board than people who didn’t eat avocados.

Avocados may also help prevent neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. A 2016 study published in Advances in Neurobiology found that the “diverse array of bioactive nutrients present in avocado” plays a key role in the prevention and cure of these types of diseases.

5. Avocado and Eye Health

Avocados can help to keep your eyes healthy as you age. The fruit is rich in the carotenoids lutein and zeaxanthin, which can help protect and maintain healthy cells in your eyes. According to a 2017 study published in the journal Nutrients, avocado can help boost macular pigment (and visual function) with age.

Because of their high fat content and fat-soluble vitamins, avocados also help make lutein and zeaxanthin more bioavailable and increase their transport and serum levels in the eyes and brain.

6. Avocado for Pregnancy

Avocados can be great for pregnant individuals. A 2016 study published in the journal Nutrients concluded that avocados are high in folate and potassium (typically under-consumed in maternal diets) as well as fiber, monounsaturated fats, and lipid-soluble antioxidants. All of these nutrients are tied to improvements in maternal health, birth outcomes, and the quality of breast milk.

Plus, Avocados Have Few Pesticides

According to the Environmental Working Group (EWG), avocados are one of the Clean 15 (the list of produce likely to contain the least amount of pesticide residue).

Fewer than 2% of conventionally grown (nonorganic) avocados tested positive for pesticides.

So if you can’t afford organically grown avocados, you can choose conventionally grown varieties without any major pesticide exposure.

However, that’s not to say that avocados are not sprayed with pesticides at all. So if you want to protect farmworker health and the environment, it’s almost always better to go organic when you can.

Any Avocado Risks or Downsides?

If you’re prone to migraines or are allergic to latex, avocados might not be the fruit for you.

For those who suffer from migraines, certain foods, circumstances, or environmental factors can trigger episodes.

Avocados sometimes appear on lists of such foods due to the high levels of tyramine (a substance formed when proteins break down) they contain when overripe.

In addition, avocado contains some of the same allergens found in latex. So if you have a latex allergy, you may want to watch out to see if avocados trigger any of the same symptoms.

What About Avocado Oil?

Although avocado oil isn’t exactly a health food, it, along with olive oil, is one of the healthier oil options.

If you choose to include it in your diet, it does contain lower levels of omega-6s which can be pro-inflammatory on their own or without the presence of omega-3s. Luckily, avocado oil has both, which makes it a more balanced oil choice than, say, peanut or corn oil, which only have trace amounts of omega-3s.

Avocado oil also has a very high smoke point — 520°F — which means it’s suitable for almost all types of cooking. As most cooking is done below 400°F, there’s a lower chance of burning food when using avocado oil and creating harmful compounds like acrylamide.

However, avocado oil is one type of oil that’s often subject to food fraud. So care must be taken when choosing one to ensure you’re not getting adulterated or rancid oil.

For more on the pros and cons of olive and avocado oils, as well as on the food fraud that sometimes occurs in the olive and avocado oil industries, see our article here.

Avoca-do Include Avocados in Your Diet!

The avocado is a nutritional powerhouse that can provide you with numerous health benefits. From their healthy fats, fiber, minerals, antioxidants, and fat-soluble vitamins to their ability to lower cholesterol levels and reduce the risk heart disease, neurodegenerative disease, cancer, and other chronic disease, avocados can be a great addition to almost any diet.

While avocados are high in fat and calories, their overall nutritional value makes them a valuable addition to a balanced diet. Incorporating avocados into your diet can be a simple and delicious way to support your overall health and well-being.

Tell us in the comments:

• Are you an avo lover? What avocado health benefits do you appreciate?
• What are your favorite ways to eat avocados?
• Have you ever enjoyed other avocado varieties, other than Hass?

Featured Image: iStock.com/tashka2000

Read Next:

• 7 Tasty Toast Recipes to Enjoy Anytime, Anywhere
• Food Fraud: What You Need To Know About Olive Oil and Avocado Oil

The post Holy Guacamole! The Surprising Health Benefits of Avocados appeared first on Food Revolution Network.

One of the most critical challenges of our times is the need to confront corporate disinformation. While the stakes of Big Oil’s climate denialism and greenwashing are ever clearer — as wildfires tear through communities, entire nations are threatened by rising sea levels, and farmlands are ravaged by extreme weather — a more stealthy set of devastating impacts hides behind the lies fabricated by Big Pesticide corporations.

Like Big Oil, pesticide companies spend hundreds of millions every year on deceitful PR strategies to keep their hazardous products on the market, even as evidence mounts that many pesticides still used today are tied to certain cancers, damage to children’s developing brains, biodiversity collapse, and more.

In a new report, Merchants of Poison, we document a case study of just such pesticide industry disinformation, revealing a PR playbook similar in strategy, institutions, and — at times — the very same individual players as that of the fossil fuel industry. As nearly all agricultural chemicals are derived from fossil fuels, this interconnection should come as no surprise.

Increase in Genetically Modified Crops

Merchants of Poison shows how pesticide giant Monsanto (purchased by Bayer in 2019) spent millions on deceptive communications strategies over decades to promote the narrative that its best-selling herbicide glyphosate, better known as Roundup, is safe — as safe as table salt, as Monsanto once claimed.

This messaging encouraged lax regulations that led to widespread use, especially as genetically modified corn and soy engineered to withstand being sprayed with the herbicide came to dominate farm acreage beginning in the mid-1990s.

Today, more than 98% of genetically modified crops planted in the US are glyphosate-tolerant, and glyphosate is the most widely used agrichemical in the world. In the US alone, nearly 300 million pounds are used each year on farms, public parks, school grounds, and in home gardens. This, despite the fact that, as far back as 1984, glyphosate was flagged as potentially causing cancer by US Environmental Protection Agency scientists. And, in 2015, glyphosate was designated as a probable carcinogen by the WHO’s International Agency for Research on Cancer (IARC). Recent science has also linked the chemical to lower birth weights among babies, reproductive health impacts, and other serious health concerns.

Manufactured Doubt About Glyphosate’s Cancer Link

So how did Monsanto thwart science-based regulation and mislead the public for over three decades? Thousands of pages of internal corporate documents brought to light through recent lawsuits over the cancer risk of Roundup reveal some answers. The documents show a PR machine in overdrive to manufacture doubt about the science linking glyphosate to cancer, and they reveal the many strategies Monsanto used to manipulate the scientific record over decades — from ghostwriting studies to running aggressive campaigns to discredit scientists who raised concerns about the pesticide.

The documents also expose how the company carefully cultivated a legion of front groups and other third-party allies that included top universities, scientific organizations, and professors who claimed to be independent even as they worked behind the scenes with Monsanto to protect sales of Roundup.

The documents also reinforce just how much the “disinformation industry” funded by pesticide companies has become a big business itself. Our analysis found that just seven of the front groups named in Monsanto’s internal strategy documents spent a total of $76 million over a five-year period starting in 2015, pushing a broad range of anti-regulatory messaging. In addition, six industry trade groups named in the Monsanto documents spent more than $1.3 billion during that same time period, which includes defense efforts for agricultural chemicals, including glyphosate.

Pesticides Soar in the US

While the report focuses on Roundup, the chemical is just one of dozens of pesticides that remain on the market thanks to the industry’s efforts to deny and manufacture doubt about scientific evidence of harm. Indeed, 85 pesticides that are banned in other countries are still used in the United States. And during just one year, from 2017–2018, the EPA approved more than 100 new pesticide products containing ingredients considered to be highly hazardous. Industry disinformation has also enabled growing pesticide sales worldwide; global use has jumped over 80% since 1990.

The result? Billions of pounds of pesticides blanket the earth, contaminating wildlands and streams, decimating pollinator populations, and winding up in us, too. Today, more than 90% of us have detectable pesticides in our bodies. Many of these chemicals are understood to cause cancer, affect the body’s hormonal systems, disrupt fertility, [and] cause developmental delays for children or Parkinson’s, depression, or Alzheimer’s as we age. And like all petrochemicals, we know another devastating cost: the consequences of pesticides on our climate.

The stakes of this disinformation are high. Right now, policymakers in the US and Europe are deliberating about whether to enforce greater restrictions on glyphosate. And a landmark European Union proposal for more sustainable, climate-friendly food systems aims to cut pesticide use by half. But these public health measures are threatened by aggressive industry-led lobby campaigns using stealth tactics like those described in our report.

Just as a growing number of people are seeing the need to take on Big Oil’s disinformation to ensure real action on the climate crisis, we must lift the veil on Big Pesticide’s disinformation tactics and boldly confront the lies the industry spreads and end the indiscriminate poisoning of our planet and ourselves and ensure a healthy planet for all.

—

Stacy Malkan is the cofounder of US Right to Know. Kendra Klein, PhD, is deputy director of science at Friends of the Earth US. Anna Lappé is an author and founder of Real Food Media.

See the full Merchants of Poison report.

Tell us in the comments:

• Were you aware of disinformation in the pesticide industry?

• How do you protect your family from pesticide-contaminated food?

• What pesticide-free ways do you grow your own food?

Featured Image: “RoundUp Monsanto” by Mike Mozart of TheToyChannel and JeepersMedia on YouTube is licensed under CC BY 2.0. 

Read Next:

• Pesticides in Food: What You Should Know and Why it Matters
• How to Wash Vegetables and Fruits to Remove Pesticides

The post Op-ed: What the Pesticide Industry Doesn’t Want You to Know appeared first on Food Revolution Network.

While the term “pesticide” implies that these chemicals target and kill “pests,” a better name would be “biocides” (destroyers of life) because they do a lot more than poison pests.

Pesticides poison insects and pollinators; contaminate soil, water, and air; and can cause harm to farmworkers, agricultural communities, and people who eat produce sprayed with pesticides.

[Read More: Pesticides in Food: What You Should Know and Why it Matters

How common is it for US produce to have pesticide contamination? “Nearly 75% of nonorganic fresh produce sold in the US contains residues of potentially harmful pesticides,” according to the Environmental Working Group (EWG).

In this article, we’re going to review the most and least pesticide-contaminated produce, so you can make more informed fruit and vegetable purchases.

Don’t Let Pesticides Stop You from Eating Fruits & Vegetables

One thing to remember — thousands of studies, published in peer-reviewed journals, tell us clearly that eating more fruits and vegetables is good for your health. The more of these foods you eat, the longer you’re likely to live, and the less likely you are to develop most of the major chronic illnesses of our times.

Of course, in these studies, most of the fruits and vegetables were grown commercially, and many were contaminated with pesticides. So as you read about pesticide contamination of fruits and vegetables, please use this guidance as intended — to help you figure out which foods are most important to buy organic. If you can’t afford or access organic produce, don’t let that stop you from eating fruits and veggies. Remember, if you’re choosing between an organic donut and nonorganic kale… go for the kale. Just please wash it well if you can. (Here’s our article on how to wash pesticides off produce, if you’d like some guidance.)

Who Tests for Pesticide Residue?

For this article, we’re relying on two organizations for the data on which fruits and vegetables tend to be the dirtiest and cleanest. The best known of these groups is EWG, which has published its Shopper’s Guide to Pesticides in Produce annually since 2004. Their produce guide identifies the least and most pesticide-contaminated produce — also known as their Clean Fifteen and Dirty Dozen — based on thousands of tests conducted by both the USDA and the FDA. In carrying out these tests, the produce is made “plate-ready” — washed, peeled, and ready to eat — before being analyzed. So the residues found in these studies are likely to be the same as those you’re exposed to when you eat conventionally grown fruits and veggies.

In 2020, Consumer Reports (CR) also released a pesticides in produce report based on USDA data. CR came up with their own ratings (which not surprisingly look a lot like the ones they bestow on clothes dryers and new cars), by running the USDA numbers through several filters. These include the total number of pesticides; the level of pesticides on fruits and vegetables; the frequency with which they were detected; and their toxicity. CR factors in the pesticide’s Food Quality Safety Factor (FQPA), which is published by the Environmental Protection Agency (EPA) to avoid underestimating potential harms.

The CR findings overlap significantly with those of EWG. But unlike EWG, CR makes distinctions between US-grown and imported foods, as well as conventional and organic.

Below, I summarize EWG’s Dirty Dozen and Clean Fifteen. Bear in mind as you go through the list that they are looking exclusively at conventionally grown produce, not organic. And, of course, your best choice will almost always be homegrown food, since you can control the methods used to nourish and protect your crops.

[Read More: Starting a Food Garden: How Growing Your Own Vegetables Can Ease Food Supply Anxiety & Support Health]

If you can’t grow any or all of your own produce, and you can’t afford universally organic produce or can’t access it in your community, this shopper’s guide can help you make wise consumer choices. Use it when you shop, whether at the grocery store, farmers market, or wherever you buy fresh produce, to help you determine which foods to buy organic.

Rating Disclaimer:

One more thing before we dive in — this guide looks at pesticide residues only at the consumer level. In some cases, the ratings might be very different if the researchers factored in the pesticide exposure of farmworkers and communities where the crops are grown.

For example, conventional imported bananas are rated “very good” by CR (because the peel provides pesticide protection for the fruit). But public health research shows that farmworkers exposed to the pesticides used on conventional bananas develop up to 80% more genetic anomalies (i.e., potentially cancer-causing mutations) than those who work in organic or “ecological” farms that do not use conventional pesticides.

I am not aware of any convenient database or app to help you prioritize food choices to protect farmworkers. If this is important to you (and it certainly is to me), my recommendation is to choose organic when you can — and especially so with foods that are imported from countries that have lax pesticide and worker protection regulations.

The Dirty Dozen: The Most Pesticide-Contaminated Produce

This list comes from EWG’s Dirty Dozen list. These fruits and vegetables are the foods with the most pesticide residues and are therefore the ones that are most important to buy organic if you can.

1. Strawberries

If you want to avoid exposure to multiple noxious chemicals, including dangerous fumigants that build up in the plant tissue, the fruit, and the soil, the most important food to only buy organic is the strawberry. Most of the fresh strawberries sold in the US come from California. Data from 2015 revealed that, per acre, strawberries receive 60 times more pesticide application by weight than corn, which itself is a pesticide-intensive crop. In fact, a jaw-dropping 99% of nonorganic strawberry samples had detectable pesticide residue.

But it wasn’t just the amount — the variety and toxicity of the chemicals were also problematic. While most crops showed residues of just over 2 pesticides per sample, strawberries averaged almost 8 — with 30% at 10 or more. And some of these pesticides, according to EWG, “have been linked to cancer and reproductive damage, or… are banned in Europe.”

If you like strawberries (and a lot of us do!), you have a few options. You can grow them yourself. (It’s not that hard, and you don’t need a lot of land. Even a container on a sunny porch should do the trick). Or, if you want to buy fresh or frozen strawberries, CR recommends choosing organic when possible.

2. Spinach

If strawberries win the dubious distinction of the highest amount of pesticides, spinach holds the distinction of highest pesticide residues by weight. The biggest culprit in testing was permethrin, a neurotoxin insecticide banned in Europe that’s been linked to ADHD and various neurological impairments in children.

And speaking of bans, let’s talk about DDT for a minute. The pesticide that was banned in the US in 1972 after being indicted for multiple harms in Rachel Carson’s book Silent Spring was still shockingly found on 40% of spinach sampled by the USDA in 2016. DDT, like many other pesticides, has a nasty ability to persist in the environment — even after almost half a century.

Your best bet, aside from growing your own spinach, is buying organic spinach, according to CR. Next best is imported frozen spinach, as it’s lower in pesticides than spinach grown in the US. And it’s best to always wash fresh spinach well, as pesticide levels were higher in unwashed spinach than in the washed spinach tested by the USDA.

[Read More: Is Spinach Good for You? — & How To Prepare Spinach For Flavor and Nutrition]

3. Kale, Collards, & Mustard Greens

Given leafy greens’ (like kale) well-justified popularity as nutritional powerhouses, I’m sad to report that they’re among some of the most contaminated crops in the US. In 2017, the USDA found that almost 60% of nonorganic kale samples were contaminated with the herbicide DCPA (marketed as Dacthal), which has been banned in Europe since 2009 because of cancer risks. And in 2019, 35% of examined samples of collard and mustard greens were also contaminated with Dacthal. DCPA’s main application is to kill crabgrass, which can outcompete edible leafy greens in poor soil conditions. Rather than remedy the soil, farmers are told to keep pouring on the chemicals.

The problem here is that DCPA was identified as a possible human carcinogen by the EPA as early as 1995. The data was so alarming, the manufacturer actually petitioned the EPA in 2005 to terminate its use on a variety of crops. Unfortunately, the ag industry has ignored the science and continues to douse our leafy greens in it. In the US, the only kale, collards, and mustard greens deemed generally free from DCPA are those grown organically.

[Read More: Leafy Greens: How to Source, Wash, Store, & Prepare Them]

4. Peaches

EWG and CR agree that fresh, nonorganic peaches are among the foods with the most pesticides in the US. Samples examined by the USDA found residues of 56 separate pesticides, with fungicides making up the majority of the chemicals. Fludioxonil, a seed-targeted fungicide, was on nearly 90% of all samples tested, with some even exceeding maximum allowable amounts.

Peaches also have residues of multiple neonicotinoids (also known as neonics — as if it were an affectionate nickname, which they really don’t deserve). Neonics are insecticides that attack an insect’s nervous system and may be responsible for mass pollinator die-offs. Some neonics may also harm wildlife as well as human health. According to one 2020 study, neonic exposure may cause “chronic health effects ranging from acute respiratory, cardiovascular, and neurological symptoms to oxidative genetic damage and birth defects.”

If possible, stick to organic peaches. CR also reported that nonorganic, canned peaches are low in pesticides and received an “excellent” rating. While we don’t typically recommend canned fruit, if you do choose to buy canned peaches, look for those in organic fruit juice instead of syrup.

5. Pears

Pears moved up on the Dirty Dozen this year, from number 10 to number 5, due to most pear samples showing contamination from at least five different pesticides. Four out of 10 samples of nonorganic pears were found to have residue of pyrimethanil, a fungicide shown to cause multi-organ failure and endocrine disruption in tree frogs. The USDA also classifies it as a Group C (potential) carcinogen.

A quarter of pear samples had contamination with o-Phenylphenol, a mold growth retardant whose jocular rhyming name belies its nasty effects. It’s a known carcinogen, suspected hormone disruptor, and developmental toxin.

When buying fresh pears, choose organic if possible. Both domestic and imported pear samples were rated “excellent” by CR.

6. Nectarines

Named after the divine drink of the Olympian gods, it’s a cruel irony that these delicious fruits are often fouled by pesticide residues. The USDA found 33 pesticide residues in nectarine samples, including 5 known or probable carcinogens, 17 suspected hormone disruptors, and 6 developmental or reproductive toxins. Oh, and if that’s not bad enough, they were also found to contain 10 chemicals toxic to honeybees, our most important and most endangered pollinators.

The good news is, organic nectarines are low in pesticides, according to CR’s data.

7. Apples

At first blush, apples look pretty good. They’re treated with fewer pesticides than many other crops, averaging a little over four pesticide residues per sample. And they aren’t heavily treated while growing. The problem occurs after harvest when conventional apples are bathed in a chemical named diphenylamine, which keeps their skins pretty while they’re in cold storage. American regulators decided that diphenylamine didn’t pose any unacceptable risks — in contrast to European officials, who were swayed by evidence that by-products of diphenylamine may contribute to cancers of the stomach and esophagus. For this reason, conventional American-grown apples are banned in Europe.

Some bioengineered apples have also been introduced for cosmetic rather than functional reasons. Arctic apples, for example, are spliced with genes that prevent the flesh from browning when cut open. This doesn’t stop them from degrading, mind you — it just keeps the color white. (To avoid this dreaded condition, you can either eat them once cut, soak them in diluted lemon juice, or just be okay with apples that turn brown when their cut skin is exposed to the air.) Since BEs (GMOs) are viewed by some as a giant uncontrolled experiment in overriding the laws of nature — and there’s some reason to be at least a little skeptical about industry claims of safety — there are reasons you may want to avoid these so-called “Franken-apples.”

Your best bets when it comes to apples are homegrown (a well-tended apple tree can last up to five generations) or organic and non-GMO varieties.

[Read More: Apple Facts You Need To Know About: Benefits, Concerns, & the Best Ways to Enjoy Them]

8. Grapes

EWG tells us that nonorganic grapes are loaded with pesticide residues, including 8 cancer causers, 17 suspected hormone disruptors, 10 neurotoxins, and 4 developmental or reproductive toxins. Plus, they’re often treated with 19 pesticides that are toxic to honeybees.

The only good thing you can say about nonorganic grapes is that they’re better than nonorganic raisins. According to EWG, almost 100% of samples of nonorganic raisins contained residues from two or more pesticides.

In a discrepancy that I can’t quite resolve, CR rates domestic, nonorganic grapes as very good, and imported ones as good. I hope they’ll publish the data behind their findings, as well as details of their methodology, so the public will be able to make grape decisions with more confidence. To be safe, my recommendation is to buy organic grapes and raisins.

Sadly, wines — and vinegars like red wine or balsamic — are also subject to potentially harmful doses of pesticides. Roundup is commonly used in nonorganic vineyards, at more than a pound and a half per acre, as are various other fumigants, herbicides, and pesticides. Pesticide residues found in wine rival those found in raw grapes, indicating that the wine-making process isn’t protective. These are good reasons to opt for wines made from organically grown grapes, if you choose to drink wine at all.

[Read More: Alcohol: Its Effects, Risks, Uses, & Potential Benefits]

9. Bell & Hot Peppers

Overall, peppers had the most types of pesticides detected — a whopping 115 in total. Two pesticides, in particular, showed up more often than not among tested bell and hot pepper samples. Acephate and chlorpyrifos are organophosphate insecticides that attack the acetylcholinesterase enzyme in insects and mammals. This enzyme helps convert the neurotransmitter acetylcholine into acetic acid and choline compounds in the body.

Insecticides like acephate and chlorpyrifos are especially harmful to children’s developing brains and can cause nervous system problems and other unpleasant side effects. Although they’re banned in the EU, the US has not taken steps towards an outright ban on these toxic chemicals, which sadly still end up in our food supply.

To avoid potential exposure to any of the 115 potential pesticides found on bell and hot peppers, you might want to purchase organic as much as possible — or grow your own.

[Read More: Sweet & Hot Pepper Benefits and Uses You Need to Know About]

10. Cherries

Almost half of the cherries sampled by the USDA contained residues of bifenthrin, a neurotoxin that kills insects by paralysis. It’s moderately harmful to mammals (including humans) and can wreak havoc on fish and their marine ecosystems. It also appears to cause cancer in mice but not rats, so we really don’t know what that says about carcinogenesis in humans. (Our view on the use of animals in medical research is here.) But add to this chemical the residues of 42 others found on cherries by USDA testing, and you have a recipe for individual and environmental concern.

Aside from homegrown cherries, your best bets here are frozen, domestic, organic cherries. Even imported fresh organic cherries were rated only “fair” by CR, based on suspicions of inadequate oversight of organic standards by countries such as Turkey and China. Fresh organic cherries could be a solid choice, too, if you have access to them.

[Read More: Top Health Benefits of Cherries & How to Enjoy Them]

11. Blueberries

Blueberries are back on the Dirty Dozen list after remaining off it for several years. Unfortunately, they gained a spot back due to an increase in pesticide residues on tested samples, with over 90% showing detectable levels. The amount and variety of pesticides found also increased from 2014. Over 80% of samples show 2 or more pesticides with over 17 different pesticides represented across blueberry crops.

Although they’re only in less than 10% of samples, two organophosphate insecticides showed up on blueberries: phosmet and malathion. The former is banned in the EU, and the latter only approved for US greenhouse usage. But somehow, both have remained in regular circulation among conventionally grown blueberry crops. This is concerning, as both can damage the human nervous system. And children are especially vulnerable.

Detection of increased levels of fungicides and neonic insecticides is also very troubling, especially since the fungicide boscalid may have carcinogenic properties. Imported blueberries seem to have less pesticide contamination according to CR, but organic is still recommended over conventionally grown.

12. Green Beans

Green beans are new to the Dirty Dozen list this year due to the detection of several banned pesticides. In 2011, the EPA banned the use of acephate on green beans, and in 2016 reduced tolerable amounts after the banning, trying to crack down on violations. But as we can see from EWG’s findings, that wasn’t enough to stop acephate usage. In fact, one of the samples tested had pesticide residues equaling 500 times the allowable limit!

EU-banned pesticides detected on US green beans also included carbendazim, bifenthrin, and chlorothalonil, with the former two classified as potential human carcinogens.

In all cases, the pesticide amounts, varieties, and the number of contaminated samples all increased since 2016. Consumer Reports actually ranked fresh green beans with one of their worst scores, making them an important produce item to buy organic. Canned or frozen green beans fare slightly better as well.

[Read More: Healthy Green Bean Recipes to Enjoy All Year Round]

The Clean Fifteen: The Least Pesticide-Contaminated Produce

Now that you’ve made it through the scary part of this article, it’s time to reward yourself by discovering the 15 least pesticide-contaminated crops.

1. Avocados

Whew! Avocados topped the Clean Fifteen list as one of the most pesticide-free, conventionally grown produce items tested. Fewer than 2% of avocado samples showed any detectable pesticide residue. And the single pesticide found on avocados, imiprothrin, appears fairly benign in toxicity studies.

That said, while pesticides don’t make it into the thick-skinned avocado fruit, the pervasive spraying in the Mexican avocado industry is causing environmental damage and creating public health problems. Local residents who rely on lake water that receives runoff from the avocado fields exhibit high levels of liver and kidney problems. So if you can afford organic or US-grown avocados, they may be the most socially responsible options. Unless, of course, you are lucky enough to have an avocado tree growing in your backyard.

[Read More: Everything You Need to Know About Avocados + 15 Science-Backed Reasons to Eat These Fabulous Fruits]

2. Sweet Corn

Another hyper-clean crop, sweet corn, also contained pesticide residue in fewer than one of 50 samples. And frozen corn received a perfect score — no pesticides were found in any samples. You do want to make sure to avoid BE (GMO) sweet corn, however. While the vast majority of BE corn is from varieties for feed, oil, and grain, the agronomists at Bayer (formerly Monsanto) have introduced a BE sweet corn into the market.

To steer clear of bioengineered corn you may still want to opt for organic (or check the variety with the grower or your market produce buyer to ensure that it’s non-GMO). Other than that, pretty much any corn — organic, nonorganic, fresh, or frozen — seems to be mostly pesticide-free.

[Read More: Is Corn Healthy?]

3. Pineapple

The thick skins of pineapples appear to create an effective barrier to most pesticides. Of the six chemicals found in pineapple samples, the most common, triadimefon, appeared just under 5% of the time. Be sure to avoid the BE “pink pineapple,” which is made by Del Monte. The manufacturer proudly touts the Franken-fruit as “pinker and sweeter” than a regular pineapple — which makes me wonder: was the lack of pinkness and existing level of pineapple sweetness such a pressing problem?

Aside from saying no to pink, it seems that you’re fine with any domestic pineapple — organic or not, fresh or frozen. If opting for canned pineapple, look for some that is packed in water or organic fruit juice, not syrup.

[Read More: Is Pineapple Good for You — and the Planet?]

4. Onions

Regular onions (that is, not green onions or scallions) also made the Clean Fifteen, whether organic or not. Despite being bombarded with a wide variety of pesticides, the majority of them are in the outer layers and skin, which are typically removed as you peel the onion.

So as long as you peel your onions properly, your pesticide exposure will be minimal. You can still choose organic onions to protect farmworkers. But for your own consumption, any domestic onions that you peel will likely have little if any pesticide residue on the edible part.

[Read More: Amazing Alliums — Why These Disease-Fighting Veggies Are Worth Eating Every Day!]

5. Papaya

Papayas contain very few pesticide residues. But you may want to pay attention to whether they’re BE. Most papayas grown in the US are from Hawaii and, unfortunately for fans of mother nature, 75% of Hawaiian papayas are bioengineered.

Originally, BE papayas were introduced on the Big Island of Hawaii to combat a virus that attacked the trees. When consumers began worrying about the safety of bioengineered foods and started demanding non-BE papayas, growers discovered that the bioengineered strains had cross-pollinated with and contaminated the non-BE strains. So if you want non-BE papayas, stick to organic, choose varieties that haven’t been genetically modified (such as Solo), or purchase imported fruit. Mexican papayas, for example, often don’t taste as sweet as the Hawaiian varieties but are usually more affordable — and they are not bioengineered.

6. Sweet Peas (frozen)

Even if you’re not going to use them exclusively as an ice pack, you can feel safe eating just about any variety of frozen peas — organic and nonorganic, domestic, and imported. Of the seven pesticides found on frozen peas, only one, dimethoate, appears in more than 4% of samples. And even that pesticide, which attacks insects’ nervous systems and kills them on contact, was found in only one out of eight samples, as it tends to degrade rapidly once applied.

[Read More: Are Peas Good for You? — What You Need to Know About Peas]

7. Asparagus

Those happy green spears that have such an interesting effect on our pee are pretty clean even when conventionally grown. Of the nine pesticides found on asparagus, the really nasty ones appeared on less than 1% of samples tested. Any domestic asparagus is a fine choice, although imported varieties may have more contamination. Washing your asparagus with a solution of water and baking soda will help to ensure you get rid of any minor residues.

8. Honeydew Melon

Honeydew growers, in California at least, have largely committed to reduced and strategic pesticide use in a system known as IPM (integrated pest management). This method sometimes includes pesticides, but quite judiciously. And it features many farming practices that reduce pest pressure, such as planting in raised beds to improve drainage and minimize root diseases, killing weeds with flame rather than chemicals, and replacing sprinklers with drip irrigation.

While the USDA doesn’t test honeydews, the FDA’s pesticide data shows about 45% of honeydew samples tested were without pesticides. Luckily, honeydews have a tough outer shell. And like other thick-skinned fruits and vegetables, it’s unlikely that the inner, edible flesh would have pesticides.

9. Kiwifruit

Despite “Kiwi” being the nickname for folks from New Zealand, the kiwifruit is also grown in the US. If your main concern is your own health, domestic kiwifruits are relatively safe.

CR rated kiwifruit as “good,” which isn’t exactly a resounding vote of confidence. Their middle-of-the-road rating may be because they’re among the fruits known to have residues of the fungicide fludioxonil, which may have hormone-disrupting effects. But as long as you don’t eat the skin of the kiwi, you’ll likely be fine. However, your best bet all around is to choose organic if you can. And that becomes all the more important if you choose to eat the skin (as many people do).

10. Cabbage

It’s good to know that despite nonorganic kale’s dreadful rating as a source of pesticides, some members of the cruciferous clan can still put on a good show without an organic certification. Of the seven most common pesticides found in cabbage by the USDA, only methomyl and flonicamid are known to be associated with health issues. And they appear in 1.3% and 0.8% of tested samples, respectively.

Both domestic and imported cabbage (from Mexico or Canada) are deemed acceptable by CR.

[Read More: Is Cabbage Good for Your Health? And How Can You Make Cabbage Taste Good?]

11. Mushrooms

By far the most common pesticide used on mushrooms, thiabendazole, is also a pharmaceutical routinely prescribed for humans to treat pinworm and hookworm infections, among others. I’m not suggesting going on a mushroom binge if you get diagnosed with a worm infection. Just letting you know that, as far as pesticides go, it’s not considered an especially harmful substance (unless you happen to be a pinworm!).

Mushrooms are kind of fun to grow, especially if you start with a kit that has everything you need. While organic is generally best, you can pretty safely choose any fresh domestic mushroom, organic or not.

[Read More: The Power of Mushrooms: Nutrition, Benefits, & Risks of Edible Mushrooms]

12. Mangoes

Mangoes were added to the Clean Fifteen list just last year. But while these tropical fruits may contain any of 11 pesticides, most are found in less than 1% of samples. The pesticide most often found on mangoes, thiabendazole, was only found, on average, 15% of the time and only in conventional fruit — either domestic or imported.

CR also rates mangoes as “very good” across the board — both conventional and organic varieties.

[Read More: Are Mangoes Good for You — and the Planet?]

13. Sweet Potatoes

Sweet potatoes are also relatively new to the Clean Fifteen list after hanging out in the Middle 19 (produce with medium pesticide contamination) for a while — along with mangoes and watermelons. According to the USDA, 19 different pesticide residues were found on conventionally produced sweet potatoes between 2016 and 2018. The vast majority of samples (although still only less than half) contained Dicloran, which is a pre- and postharvest fungicide used to prevent soft rot. If you peel your sweet potatoes, you’ll likely remove most of any pesticide residue. But if not, a good bath in a water and baking soda solution is a wise idea.

CR rated domestic conventional sweet potatoes as “very good” and organic as “excellent.”

[Read More: Are Sweet Potatoes Good for You? Everything You Need to Know]

14. Watermelons

Watermelon is another newbie to the Clean Fifteen list. Watermelons do have slightly more pesticides than other Clean Fifteen produce. And CR rates domestic watermelon as “good” and imported watermelon as “fair.” But luckily, most pesticides were only found in less than 1% of watermelon samples and only found on the outer rind of the fruit, not the flesh.

Around 10 different pesticides used on watermelons are harmful to bees and other pollinators, which are essential for watermelons to grow. But some farmers are beginning to reduce pesticides used on and near watermelon fields to save pollinators and improve yields. Although this news is heartening, you still have the option of buying organic watermelon, which is cleaner and better for pollinators.

[Read More: Is Watermelon Healthy?]

15. Carrots

Welcome to the Clean Fifteen, carrots! New for 2023, Bugs Bunny’s favorite veggie received a low to moderate pesticide score according to USDA data.

But despite its emergence on this list, carrots are not completely without scrutiny. The USDA found 34 different pesticide residues on carrot samples from 2020–2021, but more than half were found on less than 1% of samples tested. The pesticide that showed up the most was linuron, which is sprayed on newly emerging carrot plants. That said, you may want to avoid conventionally grown carrot greens for this reason, as exposure may be higher than on the carrot skin itself.

CR also gives both conventional and organic carrots an “excellent” rating.

[Read More: What’s So Great About Carrots? Exploring Their Health & Environmental Benefits]

Pesticide-Free Clean Fifteen Recipes

The Clean Fifteen make it easy to create a variety of cost-effective, delicious, and nutritious meals throughout the week. We’ve listed a few to get you started — Avocado Sweet Potato Toast for a unique and healthy way to start the day, crunchy goodness in our Carrot & Cabbage Slaw, and an umami delight with the Walnut and Lentil Stuffed Mushrooms. Here’s to staying well through clean eating!

1. Avocado Sweet Potato Toast

Beloved avocados and sweet potatoes make the Clean Fifteen list — making this unique twist on traditional avocado toast nutrient-dense sans the chemicals. Tip: Make the sweet potatoes ahead of time so this tasty and fulfilling breakfast can be assembled in minutes. Tip number two: Don’t be afraid to pile the toppings on high!

2. Carrot & Cabbage Slaw

Crunchy raw cabbage and carrots are the stars of this tasty, Asian-style slaw. It makes a lovely, light meal or side dish, or add it to salads, veggie burgers or carrot dogs as a topping, or toss it with some grilled tempeh. You can also add in some of the Clean 15 fruits for a sweeter take on this simple and refreshing recipe.

3. Walnut and Lentil Stuffed Mushrooms

The plant-based options for stuffing savory mushrooms are endless, but walnuts and lentils truly take the (plant-based) cake. They add fulfilling fats, satisfying protein, and plenty of fiber — not to mention lots of flavor — to these umami beauties that are naturally low in pesticides. Make them for the whole family as an appetizer or enjoy them solo as a meal (with a side of organic leafy greens, of course!).

Shop & Eat Smarter

I hope this article will be a useful reference whenever you shop for fresh produce. That said, I want to make one thing very clear: Even though some of the chemicals we’ve discussed are pretty alarming, please don’t make the perfect the enemy of the good. No matter what kind of produce you end up with, eating more fruits and vegetables is almost always a good thing!

And you do have means to mitigate your pesticide exposure on many fruits and vegetables by washing them thoroughly. So especially if it’s not grown organically, or in your own backyard, you may want to wash your produce.

Tell us in the comments:

• What produce (if any) do you always make sure is organic?
• Do you grow anything yourself? If so, what strategies do you use to keep pests from doing damage?
• Did you learn anything surprising in this article? If so, what?

Feature image: iStock.com/fcafotodigital

Read Next:

• Pesticides in Food: What You Should Know and Why it Matters
• How to Wash Vegetables and Fruits to Remove Pesticides

The post The Dirty Dozen & Clean Fifteen: The Most & Least Pesticide-Contaminated Fruits and Vegetables appeared first on Food Revolution Network.

A total of about 400 different agricultural pesticides were used in the United States in 2017, the latest year data is available. More and more pesticides have been used because they “contribute to higher yields and improved product quality by controlling weeds, insects, nematodes, and plant pathogens,” according to the US Department of Agriculture.

However, the USDA noted, pesticides pose consequences for people’s health and the environment.

[Read More: Using Pesticides to Grow Food Is Harming Farmworkers and Children — And These Risks Are Being Ignored]

About 150 agricultural pesticides that the World Health Organization considers “hazardous” at some level to human health were used in the United States in 2017, according to a review of US Geological Survey data.

The geological survey estimated that at least one billion pounds of agricultural pesticides were used in 2017. Of that, about 60 percent — or more than 645 million pounds — of the pesticides were hazardous to human health, according to the WHO’s data.

Many “hazardous” pesticides that have been used in the US for decades are banned in many other countries.

Twenty-five pesticides that are banned in more than 30 countries were still used in the United States in 2017, according to an analysis of data from the US Geological Survey and the Pesticide Action Network International, which keeps track of banned pesticides around the world.

The action network’s data show that about 70 of the 150 hazardous pesticides used in the US are banned in at least one country.

For instance, phorate, the most used “extremely hazardous” insecticide in the US in 2017, is banned in 38 countries, including China, Brazil, and India. None of the “extremely hazardous” pesticides can be used in the 27 nations of the European Union.

[Read more: ‘Buy It or Else’: Inside Monsanto and BASF’s Moves to Force Dicamba on Farmers]

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Investigate Midwest is an independent, nonprofit newsroom. Our mission is to serve the public interest by exposing dangerous and costly practices of influential agricultural corporations and institutions through in-depth and data-driven investigative journalism. Visit us online at www.investigatemidwest.org

Tell us in the comments:

• Does this data on pesticides surprise you?
• What steps do you take to protect yourself from pesticide exposure?
• What pesticide alternatives do you use at home or work?

Featured Image: Darrell Hoemann/Midwest Center for Investigative Reporting

Read Next:

• Pesticides in Food: What You Should Know and Why it Matters
• Natural Insecticides: How to Make Safe & Homemade Bug Sprays for Vegetables
• The Dirty Dozen & Clean Fifteen: The Most & Least Pesticide-Contaminated Produce

The post The US Still Uses Many Pesticides Banned in Other Countries appeared first on Food Revolution Network.

And if you’ve ever eaten a raw olive off a tree, you’ll understand why nobody thought that this particular fruit was going to amount to much gastronomically. It’s hard, bitter, and a lot of work to remove the flesh from the relatively large stone.

One legend about how people discovered the culinary qualities of the olive tells of a fisherman who tossed a bag full of olives into his boat and forgot about it for a few weeks. As he went to sea day after day, the salt water sloshed around and turned the unappetizing fruit into the fragrant, fermented delicacy we know today.

From their humble beginnings, olives now feature in both peasant food and sophisticated fare, appearing in meze platters, Greek salads, and as a pizza topping.

These days, olives and olive oil are associated with the Mediterranean diet, which is consistently rated one of the world’s healthiest eating patterns (it’s on a winning streak, having been named the “Best Diet Overall” by U.S. News & World Report five years in a row). And, as a result, many people consider olive oil to be a health food, capable of preventing heart disease.

But are olives and olive oil actually good for you? Or is the Mediterranean diet a healthy (or healthier) option in spite of, rather than because of the olive oil? What’s the truth about olives, and what’s just nutritional hype?

What Are Olives?

Like tomatoes and cucumbers, olives are technically fruits, although they’re thought of as vegetables because of their savory flavor. Even more technically, olives are drupes, which is a funny name for a tree fruit with a stone pit inside. Other common drupes include plums and peaches.

Olives are primarily grown in the Mediterranean and Mediterranean-like climates. California produces around 95% of the olives grown in the US.

To differentiate from other olives, the ones grown for eating are known as table olives. Not that you’d pick one from the tree and serve it straightaway on a dinner table. Unlike most fruits, olives require a lot of processing to become edible.

Off the tree, olives are incredibly bitter, thanks to low sugar content (about ¼–½ of the sugar in most stone fruits) and a compound called oleuropein. You can remove this substance and render olives tasty by packing them in salt, fermenting them, or preserving them in brine or a lye solution.

Alternatively, you can grind, crush, and filter olives to create olive oil — unlike peaches and plums, they’re very high in fat (up to 30%).

About 1,400 olives are pressed in order to make 1 liter of olive oil. It takes about 8,000 sunflower seeds to make a liter of sunflower oil. (Don’t even get me started on baby oil. Just kidding!)

Types of Olives

There are many different types of culinary olives, based on botanical variety, harvesting, and subsequent processing. Olives from Spain are typically fermented, while American-produced olives are generally unfermented. You can find olives whole (including the pits), pitted (with the pit removed), or stuffed with other vegetables (like garlic, pimento, or even, for the most daring or foolish among us, ghost pepper).

The most obvious distinction among olives is color-based — there are green olives and there are black olives. Green olives are harvested during the ripening cycle, at the point when the fruits have reached their full size but have not yet changed color from green to black. Black olives are kept on the tree longer and handpicked when ripe (purple or black) but before becoming overripe, and before the danger of frost. Except for black olives from California — they are typically put through an oxidation process after curing.

Common green olive varieties include Manzanillo, Gordal, and Moroccan Picholine. Some black olive varieties are Conservolea, Gemlik, Megaritiki, and Kalamata.

Olive vs Olive Oil Nutrition

Olives are high in vitamins A, E, and K, fiber, and monounsaturated fats. They also contain small amounts of essential minerals, including calcium, magnesium, iron, and copper. Because of their high fat content, olives are calorically rich, which is one reason to eat them in moderation if you’re trying to lose weight or if you struggle to maintain a healthy weight.

Unprocessed olives aren’t salty, but processed olives are very high in sodium because of the salt or brine used in curing the fruits. As we’ll see, that’s another reason to limit how many you eat. The standard serving size for olives is 100 grams — or 10 olives.

Compared with olives, olive oil is far lower in sodium. It’s also a more concentrated source of fat, as it lacks fiber and other nutrients. One serving of olive oil is about one tablespoon and provides 120 calories, all of them from fat.

Both olives and olive oil are high in polyphenols and antioxidants, however. They’re also a rich source of omega-9 fatty acids, including oleic acid, which is generally considered one of the healthier forms of fat.

Are Olives Healthy?

Hold on tight; we’re going to take a bit of a roller-coaster ride to answer this question, with lots of “on the one hand”s and “on the other hand”s.

Phytochemicals in Olives

On the one hand, olives contain phytochemicals and polyphenols that have anti-inflammatory properties, which give them disease-fighting abilities. Both green and black olives offer health benefits based on the phytochemicals that give each type its color. So that’s one big checkmark on the plus side.

Olives are High in Fat and Calories

On the other hand, olives are mostly fat, and therefore are a dense source of calories. Because you can get a lot of calories from just a handful of olives, it’s easy to gain weight if they’re a regular snack.

Back to that first hand, though: Olives are rich in healthy unsaturated fats, with a very modest amount of saturated fat. And the fat in olives goes hand in hand with their high vitamin E content, which makes that fat-soluble vitamin super-absorbable by the body. This is good because vitamin E is a powerful antioxidant, preventing and repairing oxidative stress in the body.

Sticking with that first hand for just another few seconds, we all need fat in our diet. And, in general, many plants (including olives) appear to be healthier sources of fat than animals.

For more on the good and bad of fat, see our article here.

Olives are High in Sodium

The biggest “other hand” when it comes to olives is their through-the-roof sodium content. This is not an issue with olive oil, but that little snack consisting of 10 table olives delivers almost 100% of the World Health Organization’s recommended maximum daily intake of sodium. If they were our major or only source, that wouldn’t necessarily be a big problem; but the modern industrialized diet is already high in sodium. And too much of it contributes to high incidences of heart disease, kidney disease, and type 2 diabetes.

For more on sodium, see our article here.

Use Olives as a Condiment

So the answer to whether or not olives are healthy is, it depends. If you choose to include olives in your diet, eat them as a condiment rather than an entire dish. Flavor your pizza, salad, or stew with a few sliced olives, rather than munching them by the handful. Pay attention to serving size and sodium content. And if you’re struggling with weight, you may want to eliminate olives altogether or enjoy them in small amounts as a rare treat.

This question becomes even more nuanced when we consider that the health effects of olives vary according to the type of olive and how it was processed. California-style olives contain much lower concentrations of healthy phenolic compounds compared with Spanish- or Greek-style table olives. So score one for Mediterranean olives.

At the same time, anaerobic fermentation of Spanish or Greek olives can induce the loss of anthocyanins, a powerful class of antioxidants found in many dark red, purple, blue, or black foods. But, to add another twist, these fermented olives with fewer antioxidants also contain gut-restoring probiotics.

Some types of processing, such as destoning, stuffing, and seasoning, may also lower the nutrient content of olives. Overall, the healthiest olives are intact and unseasoned.

And some brands offer reduced-sodium olives. A serving of PEARLS unseasoned low-sodium black olives (which they define as four olives) contains just 70 mg sodium, which is less than one-quarter of the sodium content of many other varieties.

What About Olive Oil?

First, let’s distinguish between the main grades of olive oil. There’s extra virgin, virgin, refined, and pomace.

Extra virgin olive oil (EVOO) is made from cold-pressed olives and has a superior flavor and aroma. It’s also healthier, with higher levels of antioxidants and other beneficial compounds than the other grades.

Virgin olive oil is made the same way as EVOO, from pure, cold-pressed olives. The difference is in the acidity and “defect rate,” both of which are slightly higher. Virgin olive oil nonetheless retains the olive’s flavor, aroma, and most of its health benefits.

Refined olive oil, often just labeled “olive oil” without a virgin in sight, is oil that has been extracted from the fruit using heat, solvents, or both. It typically has about ¼–⅕ the antioxidants of extra virgin, and has less of an olive taste. Some refined olive oil is blended with virgin and/or EVOO to give it more flavor at a cheaper cost.

Finally, pomace olive oil is made from the pulp and pits of olives that have already been pressed for their first cold press. Unlike EVOO or virgin olive oil, pomace olive oil comes from the leftover materials after the oil has been pressed out. The result is a cheaper oil with a more neutral flavor.

Is Olive Oil Good for You?

You saw how complicated it is to determine whether olives are healthy. The data is even more nuanced when it comes to olive oil. To simplify a bit, let’s focus solely on the highest grade, since many of the studies on the health effects of olive oil use EVOO exclusively.

Potential Olive Oil Health Benefits

In the popular press, olive oil is lauded for its health benefits, often based on its association with the Mediterranean diet. The oil does retain antioxidants found in the whole fruits, although in lesser amounts. And some studies, including clinical trials with human subjects, have found health benefits from the oil, including protection against cardiovascular disease, cancer, type 2 diabetes, and dementia.

Olive oil is low in omega-6 fatty acids, which is beneficial because it reduces the risk of inflammation caused by consuming too many omega-6s compared to anti-inflammatory omega-3 fats. It contains nutrients that reduce cholesterol and improve heart and eye health. When used in salad dressings, it can increase the absorption of healthful carotenoids found in salad vegetables like carrots and leafy greens. Extra-virgin olive oil, in particular, is rich in oleic acid and antioxidants which may reduce inflammation.

Turning olives into olive oil also means you get to avoid the sodium that’s added when fermenting or curing the fruits.

Case closed? Not yet!

The Downside of Olive Oil

Atherosclerotic lesions contribute to a buildup of plaque, the narrowing of the arterial walls, and the promotion of cardiovascular disease. Back in 1990, researchers conducted angiograms on people with coronary heart disease, monitored their dietary patterns, and then conducted follow-up angiograms two years later. They found that over the course of the study, all forms of fat, including saturated fat, monounsaturated fat (i.e., olive oil), and polyunsaturated fat, were associated with the development of new atherosclerotic lesions. Only when patients reduced fat intake overall did they experience improvement.

Another way that researchers measure cardiovascular health is through a test called flow-mediated dilation (FMD). FMD uses ultrasound to measure the diameter of the brachial artery. The level of dilation is an indication of the health of the vessels in the cardiovascular system.

In one study conducted in 1999, researchers gave people high-fat meals and then measured their FMD three hours later, finding an immediate decline in their brachial artery dilation. This was true whether the fat in that meal came from hamburgers, cheesecake, or olive oil. Another study conducted in 2007 using soybean, palm, and olive oils found that all three had a similar negative effect on endothelial function and triglyceride levels (both of which have a link to cardiovascular health).

So there’s a case to be made that, especially for people who are concerned about heart health, olive oil may not be a “health food.”

No Room for Olive Oil in an SOS-free Plant-Based Diet

Many of the original proponents of a whole foods, plant-based diet argue against consuming bottled oils, especially in the presence of heart disease and/or metabolic syndrome. They tell us that no oil is a health food — and that includes olive oil. Humans, they argue, will thrive best on an “SOS-free” diet — SOS being an acronym for Salt, Oil, and Sugar.

However, even within the plant-based community, this isn’t universally accepted as truth. Indeed, there is a pretty good case in the medical literature pointing to the health benefits of olives and olive oils, at least in comparison to other oils and other sources of fat.

This might be a case where the health benefits of olive oil come down to “it depends.” If you are replacing less healthy fats with olives or olive oil, you are probably taking a big step in the right direction. But particularly if you are trying to lose weight, or are suffering from cardiovascular disease, then a low-fat diet may be advisable.

I don’t know anyone who would consume a pound of olive oil, which is a good thing because olive oil delivers almost 4,000 calories per pound, making it one of the most calorically dense foods you could eat.

Considerations for Buying Olives and Olive Oil

So far, we’ve been looking at olive oil in a pretty theoretical way, as if products that say “olive oil” are actually full of olive oil. It would be great if that were always true, but it turns out that olive oil is one of the most faked foods worldwide, with much of the fraud perpetrated in Italy.

To save money and thus increase profits, many producers blend their olive oil with other unlisted plant oils of lower quality. They may then add colorings and flavorings to disguise the deceit. Even old, rancid canola oil has been sold and presented as extra virgin olive oil. Unfortunately, there’s no federal regulation of bottled oils and their label claims in the US.

Even if the olive oil is genuine and unadulterated, you may still be getting a dose of harmful pesticides with your olive oil if you choose to buy nonorganic varieties. Olive groves are vulnerable to many pests, including the fruit fly. While organic growers rely on rich and diverse ecosystems to keep pests in check, conventional farmers deploy multiple pesticides on olive trees. These pesticides have been banned in some countries and may cause harm to humans, animals, and pollinators.

The best way to avoid or limit your exposure to pesticides is to buy certified organic olive oil. When possible, choose glass containers over plastic or cans to avoid BPA. In addition to avoiding these harmful compounds, when you go organic you also get the benefit of a higher degree of oversight — in the form of regulation and inspection — to ensure you’re getting real olive oil.

Unfortunately, organic olive oil is much more expensive than conventional, putting it out of reach for some. For guidance on how to choose authentic olive oils, including some organic varieties, check out our full article on avoiding food fraud here.

How to Eat Olives

Olives have a salty and somewhat sour or bitter taste that can complement a variety of dishes. Because of their high sodium content, they are best used as a condiment.

Safety tip: If you buy a variety that includes the pits, make sure to slice and remove them before cooking.

Here are some ways to use olives:

• As a snack on their own (remember to check the serving size so you don’t end up consuming a day’s worth of sodium and calories while you mindlessly munch)
• As part of a vegan charcuterie or grazing board
• In salads
• Sliced on pizza or as a taco topping
• In grain bowls and pasta dishes
• In tapenades, dips, or spreads
• With roasted vegetables

Olive Recipes

Olives are incredibly flavorful and versatile. Whether you want to experience the multilayered taste and velvety texture on its own or as a special addition to a robust and colorful dish, these olive recipes are sure to be your go-to when you’re looking to satisfy a salty umami craving.

1. Olive Tapenade

If you’re a superfan of salty, briny flavors, this Olive Tapenade will not disappoint. A twist on the standard olive tapenade, this one combines both black olives and Kalamata olives (a type of black olive) along with toasted walnuts. The taste is still pungent and flavorful, but not overpowering or overly salty. Each bite is just as delicious as the next, making this an excellent topping to your favorite creamy or tomato-based pasta, pizza, or herb crackers!

2. Healthy Charcuterie Board

Make olives the star of the show with this festive Healthy Charcuterie Board. This appetizer will wow your friends and family (in the most positive way) when they visit for a plant-based evening extravaganza. From your homemade 2-Ingredient Flax Crackers to the creamy Herbed Cashew Cheese to a colorful array of pungent olives, this recipe is the epitome of a plant-based party!

3. Braised Green Beans Puttanesca

Braised Green Beans Puttanesca harnesses the fruity, salty, briny, and slightly sour flavor of the mighty olive, which is wonderfully juxtaposed against the sweetness of the green beans, the acidity of the tomatoes, and the rich flavor of the aromatics. Although the olives seem like the supporting character in this recipe, trust us — they make all the difference when creating this beautifully harmonious meal!

Enjoy Olives in Moderation

Olives can provide a number of health benefits, mainly due to their healthy fats, vitamin E content, and antioxidants. But fermentation, sodium content, and processing all can compromise their nutritional value. And olive oil, while associated with health benefits in many studies, may be good for you only in comparison to less healthy sources of fat.

There are some people, especially those with heart disease, who should probably limit their intake of olives or avoid olives and olive oil altogether. But when used in moderation, olives in their whole food form can add flavor and nutrition to plant-based meals. And from a health perspective, unadulterated olive oil is probably among the least problematic oils, and may, in fact, confer some real health benefits.

Tell us in the comments:

• Do you eat olives? If so, what are your favorite kinds?
• Do you use olive oil for cooking? If so, what do you add it to?

Featured Image: iStock.com/FabioBalbi

Read Next:

• 5 Easy Oil-Free Salad Dressings for a Healthier Mealtime
• Food Fraud: What You Need To Know About Olive and Avocado Oil

The post Are Olives or Olive Oil Really Healthy? appeared first on Food Revolution Network.

Lorenz was dumbfounded. Mathematics was an exact discipline; how could this happen? Upon close examination, he found one difference between the original inputs and the new ones — he had rounded some numbers from 6 decimal places down to 3. That is, if the input originally was 56.948321, he rounded it to 56.948.

It turned out that a tiny difference at the start of a process could have gigantic and completely unpredictable consequences down the road. Lorenz expressed this insight as a question at a meeting of the American Association for the Advancement of Science: “Does the flap of a butterfly’s wings in Brazil set off a tornado in Texas?” And that’s how the idea of the “butterfly effect” came to be: that tiny initial changes can have huge and unknown consequences. But that’s not where the astounding impact of bugs ends…

Who Cares About Insects?

When we think of the vast array of life on Earth, we generally picture majestic and/or adorable creatures — elephants, blue whales, redwoods, and cute puppies. Most of us don’t give insects a second thought unless they’re biting, stinging, or otherwise annoying us. Or, in the case of butterflies and fireflies, dazzling us with their beauty.

We, humans, favor other mammals in our ecology and conservation efforts, and largely overlook the invertebrates. While “Save the Whales” campaigns have garnered publicity and funding, there’s not a lot of excitement to “Save the Gerlach’s cockroach,” despite the fact that insects comprise over 94% of all known animal species.

It’s not just activist campaigns and nature documentaries that tend to ignore insects. That bias is part of public policy. The US Endangered Species Act, for example, treats vertebrates more generously than invertebrates.

But insects have a major impact on the world (and not just because they’re the most varied animal group on Earth). What’s crucial to understand is that they create the biological foundation for a vast array of terrestrial ecosystems. It’s not an exaggeration to say that without insects, the entire web of life would become so frayed that all life on Earth could be placed in jeopardy.

The sadness is that “without them” is where we’re heading — unless we take urgent and serious action to protect insects. Many entomologists (scientists who study insects) warn that we may be facing an “insect apocalypse”: a major decline in insect populations.

So what’s happening to the insects? Why are they so important? And is there anything we can do to prevent their — and our — demise?

In this article, we’ll look at the precipitous decline in insect populations worldwide, examine its causes, why it’s so concerning, and end with some things each of us can do to protect these creatures upon whom all life depends.

The Insect Apocalypse

When I was a kid, a two-hour drive in the country would produce so much insect carnage that sometimes you needed to keep the wipers going just to see oncoming traffic. But in the early 2000s, folks started noticing that their car’s windshields (or windscreens, if you grew up in Canada or the UK) were strangely devoid of insect splatter after long road trips.

And it wasn’t just their nostalgic imaginations playing tricks on them. A research study conducted by amateur German entomologists found that insect populations had declined by 75% between 1989 and 2017. The researchers set up insect traps and measured the weight of the flying bugs they collected. Over the years, the numbers plummeted to the point where by 2017, the traps were collecting just one-quarter of the insects that they had in 1989.

The “windshield effect” has also been subjected to scientific scrutiny. In 2003, researchers in England began equipping the front of participating cars with “splatometers,” a type of PVC film marked with a grid to measure insect splatting. Over the next 15 years, the number of insects decreased by 50%. Researchers in Denmark ran similar tests from 1997 to 2017 and documented an 80% reduction in one survey and a staggering 97% decrease in a second one.

These findings are frightening, and they may be just the tip of the iceberg. While fewer than 1% of described invertebrate species have been assessed for threats by the International Union for Conservation of Nature (IUCN), approximately 40% of all those that have been assessed are considered threatened species.

Why Are Insects Important?

At this point, you might be thinking, “Why is this a problem? Insects are annoying!” It’s not like windshield splatter is the highlight of anyone’s summer vacation. Will anyone miss mosquitoes? What’s the big deal?

It turns out that the demise of insects is a very big deal indeed. First, without insects, entire ecosystems would literally collapse. Many insects consume other insects (including those that eat the plants we like to cultivate, and those that spread disease to mammals). Also, many insects are food for larger animals, including most birds, freshwater fish, frogs, and lizards. Without these insects to eat, entire vertebrate species would starve and die off. And humans would discover that we can’t go it alone.

There’s another reason why insects are so important: they pollinate roughly three-quarters of the crops we grow, including most of our fruits and vegetables. Millions, and perhaps even billions more people worldwide would starve without insects’ contribution to our food production.

And that’s not just a future scenario. We’re already seeing the impact of reduced pollinator populations on crop yields. A 2020 Royal Society study examined seven crops grown in 13 states across America. Five of them, including apples, blueberries, and cherries, produced reduced yields due to a lack of native bees.

Like Joni Mitchell sang in her 1970 hit, “Big Yellow Taxi,” “You don’t know what you’ve got ‘til it’s gone.” Now that pollinators are disappearing, the agricultural industry is beginning to quantify the loss in financial terms. It turns out that bees, wasps, butterflies, and other pollinators are performing free labor that’s worth up to half a trillion dollars to crop producers and consumers around the world. Honey bees alone contribute around $217 billion to the global economy. When they can’t show up for work because they’re, well, dead, entire agricultural economies are at risk of collapse.

Insects also pollinate the large majority of wildflowers. In fact, roughly 87% of all plant species require pollination, most of it delivered by insects.

And let’s not forget aquatic insects, which play critical roles in both saltwater and freshwater ecosystems. In addition to their role as food for the next rung on the food ladder, many of them purify water, so much so that the presence of certain insects serves as an indicator of water quality.

Are All Insect Populations Declining?

On average, insect populations are dropping at a rate of about 1% per year. Some insect species, however, are actually benefiting from a changing world and growing their numbers. In Great Britain, for example, many species of moths are becoming more populous. And numerous temperate insects have increased in abundance and extended their range in response to warmer global temperatures.

But the overall downward trend is unmistakable and extremely worrying. Might there be an insect population threshold below which entire ecosystems collapse? A straw that breaks the camel fly’s back, as it were? We have no idea how close we might be to such a tipping point.

Causes of Insect Decline

Multiple factors, all ultimately byproducts of human activity, are contributing to this environmental catastrophe in progress. One of the most prominent researchers into insect decline, Stanford University’s Rodolfo Dirzo, thinks of it as “death by a thousand cuts.” But we absolutely know what are some of the key contributing factors.

Agricultural Intensification’s Impact on Insects

Growing plants for food isn’t inherently an environmental problem. But the way humans are doing it — on an industrialized scale, and often completely ignoring and overriding biological principles — is taking a serious toll on insect populations.

For one thing, industrial agriculture depends on monocultures, which are basically giant fields growing the same single crop year after year. While this arrangement can provide short-term economies of scale (farmers can use the same specialized equipment and buy one type of seed, fertilizer, and mixture of pesticides), it compromises biodiversity, which means fewer insects.

And monocultured fields still need to be pollinated. But when pollinators have nothing to eat, they don’t stick around to provide their services for free.

Pesticides’ Impact on Insects

In its quest for perfect efficiency, industrial agriculture has embraced genetic bioengineering, producing what are commonly known as GMO or BE crops. Many of these crops are bioengineered to withstand the effects of specific pesticides, which are then sprayed liberally on the fields to kill insects, weeds, and anything else that isn’t the cash crop.

The problem is that broad-spectrum pesticides harm many insects by design, not just the specific “pests” they’re meant to kill. Unintended casualties of these chemicals include important pollinators like monarch butterflies whose numbers declined by 80% in just the last two decades.

The main killer of monarchs appears to be the weed killer dicamba, which is used on BE cotton and soybean fields but can drift and cover much larger areas. Dicamba kills milkweed, which is the main food source for monarch caterpillars and the place they lay their eggs. Even if a milkweed plant survives, the dicamba contamination is still harmful to the monarchs.

One of the classes of pesticides most dangerous to insects is neonicotinoids, which were developed by the Shell and Bayer corporations in the last two decades of the 20th century. They are toxic to insect brains. And bees and other pollinators are especially sensitive to the effects of these chemicals.

Fertilizers and Insects

It’s not only agricultural pesticides that threaten insect populations, however. The overreliance on synthetic fertilizers (and the burning of fossil fuels for agricultural transportation) creates runoff that pumps untenable quantities of nitrates, nitrites, and ammonia into the water supply. And these excess nutrients contribute to pollution, harmful algal blooms, and oxygen-deprived aquatic zones. This can kill off beneficial insects in areas downstream from industrialized agricultural activity.

Deforestation Is Killing Insects

Agriculture also kills insects by gobbling up their natural habitat and transforming it into inhospitable landscapes. Most of the world’s deforestation is directly linked to agriculture — particularly the destruction of tropical rainforests. And as the most biodiverse regions on the planet, these rainforests are also the home of the largest number of insect species.

As I write these words, roughly one-quarter of the Amazon rainforest, the world’s largest and most diverse rainforest, is gone — with much of it becoming grazing land for cattle. In southeast Asia, rainforests are being replaced by monocropped oil palm plantations.

Deforestation directly causes a decline in insect populations because when trees are cut, the insects dwelling on those trees lose their habitats. Indirectly, felling trees on such a large scale alters rainfall patterns, which further decimates insect populations.

Global Warming and Insects

And then, of course, there’s climate change. Researchers are discovering alarming links between insect population decline and higher temperatures. The more the average temperature in a region has increased, a 2021 study found, the greater the ecological damage, and the more evidence of insect population collapse.

One mechanism by which hotter temperatures can harm insect populations is by knocking insects and plants out of sync. When flowers bloom earlier or later than usual, there may not be any insects around to pollinate them. And when insects emerge looking for their food sources, the flowers their species has relied upon for eons may have bloomed already — or may have yet to bloom.

There’s also evidence that repeated heat waves can “almost sterilize” male bugs, and may “turn whole populations of male insects into eunuchs.” Perhaps it isn’t only humans and plants that tend to “wilt” on a hot day.

Climate change also harms insects in more spectacular ways with a greater incidence of fires, stronger storms, and prolonged droughts all contributing to habitat loss and decreased insect resilience.

Invasive Insect and Plant Species

Yet another way humans have harmed insect populations is by introducing, often accidentally, non-native invasive species into novel ecosystems. These invasives can overrun ecosystems at the expense of native organisms. It’s estimated that the introduction of non-native plants may reduce the number of insect herbivores by more than 90% by out-competing the plants that the insects eat.

Colony collapse disorder, which refers to the death of many honeybee populations, is partly due to the introduction of new pathogens, including varroa mites, fungi, and viruses, into beehives.

Sometimes it’s insect species themselves that are invasive and damage forests and trees so that native insects can no longer thrive. This can happen in places where the invading insect or disease species has no natural enemies to keep it in check, and when trees and other organisms lack natural resistance against the invader. Examples include the emerald ash borer, which traveled to North America from Asia in the 1990s, probably via packing materials, and now attacks ash trees; and the gypsy moth, which was imported from Europe to Massachusetts in 1869 (in an ill-advised attempt to set up a local silk industry) and now defoliates hardwood trees.

On the slightly brighter side, the removal of invasive plants from streams and wetlands can improve the habitat for dragonflies and damselflies.

Urbanization, Light Pollution, and Insects

Insect declines are most conspicuous in areas of intensive human activity — that is, cities.

Why does city life have such a profound effect on insects? For one thing, urban sprawl equates to less habitat for insects. More houses and concrete equal less food, fewer places to lay eggs, and fewer places to hide from predators. For example, in tropical west Africa, researchers have observed huge declines in beetle and wasp populations brought about by urbanization.

For many perfectly good reasons, people tend to dislike mosquitos and other biting insects. As a result, many residential areas deploy quite a bit of airborne mosquito repellent. The problem is, many of these repellents contain pyrethrins and pyrethroids — both broad-spectrum insecticides that are highly toxic to a wide variety of insects, including pollinators like bees.

Another form of pollution that we tend not to think about because it’s so pervasive is light pollution. In addition to the harms that 24/7 light can do to our own circadian biology, there’s mounting evidence that light pollution is driving local declines in insects in suburban and urban locations. Insects like moths are attracted to light and thus fall prey to artificial lights either by exhaustion or predation. And fireflies often fail to reproduce when overexposed to artificial lights.

What Can Be Done to Prevent an Insect Apocalypse?

Even with all that bad news, there’s actually some hope to be had here. Some large-scale strategies can exert an almost-immediate positive impact on insect populations. And one of the most powerful levers of change is our food system.

1. Move Away from Monocultures

We must move production away from monocultures, bioengineering, and factory farming to more sustainable agricultural practices, such as alley cropping, integrated pest management, and polycultures.

To eliminate monocropping without harming our ability to produce enough food for a growing human population, we must also move away from beef and dairy, in particular, and animal agriculture, in general. Turning forests into grazing land for cattle, and growing monocultures of corn and soy for livestock, are both inefficient means of food production and are destructive to insect habitats. It takes about 12 pounds of grain to produce a single pound of feedlot beef — and animal agriculture functions like a protein factory in reverse. Considering that about 80% of the world’s agricultural land serves livestock production, a move towards more plant-based foods can free up vast areas that can return to native habits, sequester carbon, and contribute to healthy insects and ecosystems for generations to come.

2. Allow for More Green Space

We can also reimagine urban areas to include much more greenery. Not only does access to nature support human health and happiness, but greening our cities can also make them friendlier to insects. We need to empower designers and landscapers of parks, gardens, and even golf courses with the knowledge and skills to create suitable habitats for both herbivorous and predatory insects. This means prioritizing indigenous plants that are adapted both to the local climate and the predatory pressures of local insect populations. We could adopt a public policy of replacing manicured lawns with native wildflowers, grasses, and, my favorite of all, food gardens.

3. Enact Public Policies

There’s a lot that can be done politically. We could advocate to prioritize insects’ place on the Endangered Species lists, work to ban harmful pesticides, and educate lawmakers and each other on the importance of saving insects from decimation and extinction. For this and a million other reasons, it’s past time to get serious about reversing climate change by cutting greenhouse gas emissions and shifting to a carbon-neutral economy.

4. Plant Pollinator-Friendly Plants and Trees

We can also act on a smaller scale, as individuals, families, and communities. If you can, plant native species, especially wildflowers, in your garden. The Xerces Society for Invertebrate Preservation shares lists of pollinator-friendly native plants by region. And here’s a list of wildflowers that can support bees and butterflies.

If you have a lawn, consider converting some of it to a garden or “micro-meadow” — or at the very least, mow less often. Mowing can kill insects living in the grass or soil. And letting your grass grow a couple of inches between mowing can save on your water bill and can also give “weed flowers” like clover and dandelions a chance to feed beneficial insects.

If you have some garden space that gets sufficient sun, plant trees with blossoms that attract pollinators. Fruit trees such as apple, cherry, and plum will attract bees.

If your community currently has zoning regulations forbidding any of these changes, you might have to become a bit of an educator and activist to help your neighbors understand what’s at stake, and why changing their aesthetics is so important. For inspiration, check out this 2016 TED Talk by “Gangsta Gardener” Ron Finley, who took on the Los Angeles zoning board to fight for his right to grow food in his backyard and on sidewalk medians in his South Central LA neighborhood.

5. Vote with Your Dollars

You can also support healthy insect populations with your wallet. When you buy locally grown food, you avoid purchasing food imported from tropical countries — crops that are sometimes responsible for large-scale deforestation. It’s especially helpful to avoid foods with palm oil. The palm oil industry is destroying both forests and carbon-rich peat bogs in favor of monocropped plantations of oil palms.

Bugs Need Love Too

Insects are a vital part of the web of life. They help cycle nutrients back into their ecosystems. They pollinate food crops and other plants. They maintain and improve soil structure and fertility. They keep populations of other organisms in check. And they provide a major food source for animals.

But insect populations around the world are plummeting, many at an alarming and frankly apocalyptic rate. This decline can be traced to the many varied impacts of human activities including, industrialized agriculture, animal agriculture, climate change, and urbanization.

Although researchers aren’t sure exactly what will happen if insect populations continue to decline, it seems pretty clear that without insects, ecosystems may collapse and threaten life on Earth as we know it. There’s no time to waste — we must take massive and comprehensive, large- and small-scale action to help insect populations recover and not continue to be decimated by human impact.

If things seem hopeless to you right now, take heart by recalling Lorenz’s “butterfly effect.” If a butterfly flapping its wings in Brazil can cause a tornado in Texas, then surely millions of people taking individual and collective action can change our planet for the better.

And the heartening news is that the same choices that can help to preserve future generations of insects can also help to fight climate change, beautify our cities, and contribute to healthier and more sustainable food systems.

Tell us in the comments:

• Have you noticed fewer insects these days compared to your childhood?
• What can you do in your own life to create habitat for beneficial insects?
• What cause might you get involved with that can help reverse the “insect apocalypse”?

Feature Image: iStock.com/Supersmario

Read Next:

• Monocropping: A Disastrous Agricultural System

The post Why the Global “Insect Apocalypse” is Concerning & What You Can Do About It appeared first on Food Revolution Network.

And that’s a good metaphor for okra’s complex culinary and cultural history. Rooted in Africa, okra traveled to the Americas and the Caribbean with the slave trade, its seeds literally woven into the hair of captive African women and girls. Once in the US South, the plant thrived in its fertile soils and long hot summers, even as many of the humans who cultivated and subsisted on it were forced to endure the brutalities of slavery. Today, okra is a staple of US Southern cuisine, where it is often served pickled, stewed with tomatoes, grilled, roasted, and — most commonly — mixed with celery, bell peppers, and onions in bowls of gumbo.

Okra grows eagerly in tropical and subtropical climates and offers many nutritional benefits. Despite these wonderful traits, okra isn’t universally appreciated, largely because of its unusual interior texture, which is sometimes described as sticky or slimy (especially when cooked). Some people are unfamiliar with it, don’t find it appetizing, or haven’t gotten the hang of cooking it in a way that works for them.

And some health-conscious plant-eaters may avoid okra because they associate it with deep frying, either solo or in hush puppies, or with animal products such as sausage gumbo.

Yet okra has a lot of potential, in terms of nutrition, health, culinary pleasure — and even environmental healing. In this article, we’ll explore what okra has to offer.

What Is Okra?

Okra (Abelmoschus esculentus) is a six-foot-tall annual herb in the mallow family. Its relatives include such diverse cousins as cotton, hibiscus, and hollyhock. The okra you see in the grocery store or at the farm stand is the seed pod, which can grow up to a foot long once mature.

Okra is picked and eaten, though, when the pods are still unripe and tender, and typically between three and six inches long. (Any longer and they get very fibrous, and not even lots of cooking can soften them up.) Okra has a unique texture and slightly sweet flavor.

The big thing about okra pods is that they exude a mucilaginous juice (some say slime) once cut. Some folks are really turned off by this texture, and as a result, miss out on lots of okra goodness. (Spoiler alert — later in this article you’ll see how to prepare okra in a totally slime-free manner.) But it’s partly due to its mucilaginosity (sorry, spell checker, I like the word, and I’m sticking with it) that okra has become such a key part of many cuisines in the US South — the juice helps cooks out by thickening stews, such as gumbos, inexpensively and deliciously.

If you’ve never tried it, I can try to explain what okra tastes like by saying it’s a cross between asparagus and eggplant, but that totally doesn’t do it justice. So I hope this article will convince you to give it a try, so you can come up with your own description.

We’re not sure who first cultivated okra — Southeast Asia, India, and Africa are all contenders, as each region has a long culinary history with the pod. One likely theory posits that okra originated from the Abyssinian area that now includes Ethiopia, a portion of Eritrea, and the eastern, higher part of the Anglo-Egyptian Sudan. From there, okra may have spread first into Egypt, and then Arabia, North Africa, the Mediterranean, and eastward.

Cultural Importance of Okra

Okra arouses strong feelings, and not just because of its texture. Its history in the Western hemisphere is a story replete with love and hope, cruelty and suffering, oppression and self-determination. Long before it found its way to the Americas and the Caribbean via the slave trade, okra was (and still is) a staple food in many African cultures. In fact, the word “okra” comes from “nkuruma,” the name of the vegetable in the Twi language spoken in a region of West Africa that is now known as the Republic of Ghana.

The word “gumbo,” which originally was a synonym for okra but later referred to any dish in which okra appeared, derives directly from the Angolan word for okra, “ngombo.” Oral history accounts tell of enslaved African women bringing a number of important seeds to the Americas — including not just okra, but also rice and other vegetables and grains — by hiding them in their braided hair. To see how this might have been accomplished, check out this video of Maroon women in the Republic of Suriname demonstrating a hair braiding technique passed down from their ancestors to hide seeds:

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Okra, which had been an essential crop in Africa, thrived in the Southern US and helped enslaved Africans survive in a new land. They were sometimes responsible for growing their own subsistence rations, in addition to working for plantation owners. Crops like okra became staple foods for enslaved peoples. Okra, in particular, grew extremely well throughout the long, hot, Southern summers and eventually became a staple in Southern American cooking.

In addition to its African culinary roots, okra is also embedded in Southeast Asian and Indian culinary traditions. The okra pod is known as “lady finger” across some Asian and European countries, “bhindi” on the Indian subcontinent, and “bamia” in the Middle East.

Okra Nutrition Facts

Okra has been valued as a staple despite not being a high source of energy — a pound of cooked okra provides only 100 calories. In other words, if you were going to live on okra, you’d pretty much have to make eating okra your full-time job. But while it’s low in calories, okra shines by providing many important nutrients. It’s a good source of fiber as well as multiple vitamins and minerals, especially vitamin C, vitamin K1, and folate.

Okra fruits contain phenolic compounds, which are powerful antioxidants that combat oxidative stress in the body. Okra seeds, in particular, are antioxidant treasure troves. Compared to okra skins and flesh, the seeds have 10 times higher concentrations of one type of phenolic compound, flavonols, and almost 15 times higher of another, catechins.

In 100 grams of cooked okra (which is about 1 cup), you’ll find the following nutrients:

• Calories 22 kcal
• Protein 1.87 g
• Carbohydrates 4.51 g
• Fiber 2.5 g
• Calcium 77 mg
• Magnesium 36 mg
• Phosphorus 32 mg
• Potassium 135 mg
• Vitamin C 16.3 mg
• Folate 46 mcg
• Vitamin A 14 mcg
• Vitamin K 40 mcg

Health Benefits of Okra

As the proud provider of so many vitamins, minerals, fiber, and other phytonutrients, okra’s unique biochemical profile makes it particularly relevant to a number of specific conditions.

Okra for Gut Health

If you were busy in the fall of 2015, you might have missed the riveting study in the journal Molecules titled, “Acetylated Rhamnogalacturonans from Immature Fruits of Abelmoschus esculentus Inhibit the Adhesion of Helicobacter pylori to Human Gastric Cells by Interaction with Outer Membrane Proteins.” On the off chance that you missed it, let me fill you in.

Helicobacter pylori (H. pylori) is a bacterium that can infect your stomach and damage the tissues in your digestive tract, as well as cause inflammation and painful sores known as peptic ulcers. German and Indian researchers isolated compounds from okra and pitted them against the H. pylori in a test tube that also contained human stomach cells. While the okra compounds didn’t kill or harm the bacteria, they did prevent them from sticking. In theory, this can prevent H. pylori from causing damage even if someone is infected.

What’s more, some health researchers believe that the sliminess of okra, known as mucilage, could be helpful in the treatment of the condition known as leaky gut.

And a study completed in 2020 found that powdered okra fruit helped obese mice maintain healthy blood sugar levels, body weight, and liver composition. The powder appeared to achieve its effects by increasing the ratio of “good” to “bad” bacteria in the mice’s microbiomes. (Lest you get all warm and fuzzy at the idea of researchers seeking to alleviate the health problems of mice, I need to point out that the researchers were the ones who made the mice fat in the first place. Our view on the use of animals in medical research is here.)

Okra for Diabetes

The ability of okra to regulate blood sugar that we saw in that mouse study also makes it a useful plant food in the management of all forms of diabetes. Like other plants in the mallow family (no, that doesn’t include s’mores), okra appears to improve cells’ ability to absorb insulin. Unfortunately, most of the evidence comes from trials conducted on diabetic rats. For some reason, okra has not been extensively studied for its effects on human health. This is unfortunate since as a prolific tropical and subtropical plant, okra could be an inexpensive and widely accessible part of diabetes treatment.

Okra Can Help Fight Malnutrition

In that vein, okra may also be a potent ally in the effort to eradicate malnutrition globally. Specifically, okra plants accumulate several minerals critical to human health and store them in their seed pods. These include calcium, zinc, iron, potassium, phosphorus, and sodium.

If you’ve ever grown okra, its ability to bioaccumulate minerals from the soil will make sense — the plants’ roots are strong, thick, and tenacious (I know more than one person who had to replace their digging fork after attempting to clear the okra bed for fall or winter planting).

Real-world efforts show that okra’s promise to provide minerals to undernourished populations is no myth. Okra grown in kitchen gardens in Ethiopia and Uganda improved the health of the most vulnerable residents of refugee camps, including young children and pregnant and lactating women. Indeed, some cultures in Indonesia and Southeast Asia have encouraged pregnant women to eat okra or even drink okra water — its high folate content might explain why. (And there’s a tradition that consuming okra may lead to pregnancy by acting as an aphrodisiac — I couldn’t find any scientific evidence for this, so here’s a case where you might want to do your own experimentation.)

Okra May Help with Pain Relief

A very cruel-sounding 2013 study found that mice who received powdered okra extract exhibited reduced responses when subjected to various forms of pain, leading the researchers to assume that the powdered okra had an analgesic (pain-relieving) effect.

In 2020, an international team of food scientists assessed the chemical makeup and nutritional profile of Tunisian okra pods. They found several potential analgesic compounds among the dozens of phytonutrients. And for good (or bad) measure, they repeated the mouse experiments and reproduced the results of the 2013 study. The mice who consumed okra appeared to weather the pain inflicted by the researchers with less distress than those given a placebo.

Okra May Help Cognitive Performance

Okra may also enhance cognitive performance, or at least mitigate cognitive impairment. A 2014 study found that okra seed extracts improved the performance and reduced the stress of cognitively impaired mice on various tasks, including mazes and forced swims.

And a 2021 study found that okra can raise levels of brain-derived neurotrophic factor, a protein related to the brain’s ability to learn new information, in mice with Alzheimer’s disease.

(My hope is that researchers can drop the animal experiments and focus on the effects of dietary excellence in people, since giving humans okra seems a lot kinder and also more relevant to humans than inflicting pain or forced swims on mice.)

Environmental Impacts of Okra

With okra, there’s both good and bad environmental news. On the plus side, it turns out that some of the carbohydrates in okra, when combined with fenugreek and tamarind, can remove microplastics from water.

This is a big deal. Microplastics are ubiquitous in our oceans, and end up in the tissues of fish. In 2019, the World Wildlife Federation estimated that the average person consumes around five grams of microplastic every week, with potentially devastating health effects, including endocrine disruption. And the microplastic-removing chemicals commonly used in water treatment facilities can themselves be toxic to humans, so these plant-powered polymers of polysaccharides (how’s that for putting p’s into production?) are welcome news.

On the other hand, conventionally grown okra can come with a large side of organophosphate pesticides. These chemicals are potential neurotoxins and have been found to cause cancer in both humans and animals. Indian researchers found over 18 kinds of organophosphates on okra sold in markets in the city of Hyderabad.

In addition to the organophosphate pesticides, conventional okra production relies heavily on the pesticides belonging to organochlorine, carbamate, pyrethroid, and neonicotinoid groups. Neonicotinoids may be harmful to bees and other pollinators, which is why the European Union has banned several of them.

The answer to avoiding pesticides is pretty simple — we can grow okra organically. And it’s fairly easy to do because the plant is resistant to most pests and diseases. Stink bugs and beetles can colonize the plants and chew up their leaves, but in small-scale growing operations such as home gardens and small farms, these are relatively easy to pick off by hand. So look for organic okra, or okra grown using integrated pest management protocols, or better still, if you live in a warm enough climate, grow your own!

Okra Side Effects

While okra is a nutritional powerhouse, some people should limit their consumption, or avoid it outright. Those with sensitivity to the salicylates or FODMAPs in okra may experience gastrointestinal symptoms upon eating it. Also, the saponins in okra (and other foods, including quinoa) are typically poorly absorbed and may cause irritation or other gastrointestinal symptoms in some people. Fortunately, soaking raw okra pods and cooking them (in the plant science community, these techniques are referred to as “standard processing methods” — gotta love some good jargon!) can mitigate these effects. Just like with quinoa — it’s best to soak okra first and rinse it well before cooking.

Okra is also known to interact with a couple of very common medications — the diabetes drug metformin, and the anti-clotting compound warfarin (due to okra’s high vitamin K content). So check with your health care professional if you’re taking either of those drugs before adding okra to your diet.

Finally, let’s talk about allergies. While the World Health Organization hasn’t found any research showing that eating okra can produce full-blown allergic reactions, there is some evidence that workers who pack or process okra may experience immediate hypersensitivity, or type I, allergic reactions. These immunoglobulin-mediated reactions, which trigger histamine production in response to exposure to the allergen, have only been documented in Nigeria.

Where to Buy & How to Choose Okra

When shopping for okra, look for bright green pods with no discoloration, scarring, or shriveled ends. A good length for an okra pod is 2–4 inches, although the main thing is that the fresh pod isn’t woody. You should be able to snap it in half or cut it easily with a sharp knife. If you find yourself reaching for a chainsaw, you are dealing with a post-consumption pod. Some farmers sell “baby okra,” which are simply smaller and less mature pods.

You can also find presliced, frozen okra, as well as commercially prepared canned or jarred pickled okra. Glass jars are preferable because the cans may contain BPA in the lining, but check the ingredients if you’re trying to avoid preservatives, excess sodium, or added sugar.

In terms of availability, you can generally find frozen, canned, or pickled okra in most grocery stores and supermarkets. Some will offer fresh pods in the produce section — this is common in regional stores and markets that serve Southern US states.

If you live in an okra-growing region, you are likely to find fresh okra at farmers markets from midsummer through fall, when it’s in season. And you can also procure fresh okra at international markets and grocery stores, especially South Asian or Indian markets.

How to Cook Okra & Use it in Recipes

The key thing when cooking okra is, for most people, to neutralize the sliminess while highlighting its uniquely pleasant flavor. One method involves roasting or baking whole pods. Depending on your oven, 10–15 minutes at 425° F (220° C), with or without oil, should cook okra thoroughly and do the trick.

If you have an air fryer, it was pretty much made for preparing yummy okra. See Nichole’s recipe below.

Other methods include sautéing, boiling, and grilling. (Follow the links for instructions and recipes.) To ensure that your sautéed or boiled okra is slime-free, let the pods soak with salt and an acid like vinegar or lemon juice, or cook them in tomato sauce. Soaking isn’t necessary for air frying, grilling, or roasting/baking because the slime dries out in the heat.

Of course, you can make the sliminess your friend by using okra to thicken soups, stews, and gumbos as well as sauces. Okra shines in curries and other fragrant Indian dishes and can make an elegant appetizer or side dish. You can also preserve a large harvest (which you’ll get if you grow your own) by pickling or canning the pods.

Okra also adds pizzazz to salads, like this Japanese-style one, and stir-fries.

Here are some recipes to help you build your okra momentum.

Okra Recipes

Are you ready to give okra a try? Crispy Okra Fries with Garlic Cashew Cream are a crunchy, dippable, and craveable delight that makes okra a shining star. Red Bean Gumbo with Okra is a traditional and savory stew that is satisfyingly delicious and makes okra both appetizing (trust us, you’ll understand once you try it) and also exciting! And if you’re ready to take on the title of okra connoisseur, then Pickled Okra is a deliciously tangy way to enjoy okra. You’ll be surprised to find it’s bursting with lots of flavor, texture, and crunch — it may become your new favorite way to snack on vegetables throughout the day.

1. Crispy Okra Fries with Garlic Cashew Cream

These undeniably delicious fries and dipping sauce come together in just minutes to make the perfect snack or side dish for any of your favorite plant-based sandwich recipes. Crunchy, dippable, craveable, and incredibly delightful, you’ll wonder why you hadn’t tried okra this way before. Its versatility, flavor, and nutrient profile — boasting high calcium, zinc, iron, potassium, and phosphorus — make it a veggie deserving its time in the spotlight. We hope once you give it a try, you’ll love it as much as we do.

2. Red Bean Gumbo with Okra

As we have learned, okra can be a polarizing vegetable, but if you’re on team “no okra, please,” you might want to reconsider — starting with this dish. Okra is rich in magnesium, folate, vitamin C, vitamin K, fiber, and more! Add stewed red kidney beans, savory herbs and spices, and whole grains to it and you have a bountiful, nourishing, and tasty dish that will be hard not to love.

3. Pickled Okra

Pickling vegetables is a culinary tradition, not only as a means of preservation but also as a way to add briny and acidic pungency to dishes. You might wonder how to use this seed pod in pickled form — do you eat it on its own, top it on a salad, or add it to a soup or stew? The answer to all of the above is yes! Pickled okra is a deliciously tangy way to enjoy the veggie — it’s bursting with flavor, texture, and crunch, and best of all, none of the slime. Try it on any savory dish that needs a little extra tang and nutrition.

Okra IS Good for You!

Okra is a controversial food due to its tendency to be slimy when cut, and because of its complicated history and the tragic context of its journey to the Americas and Caribbean. If you didn’t grow up eating it, you may think of okra as exotic and it may feel at first like an acquired taste. But for many people around the world, okra is a beloved vegetable of great culinary value and deep historical roots.

And whether you know okra well or are just learning about it, the fact remains that it is a highly nutritious vegetable with multiple health benefits and few potential downsides. Raw, cooked, or pickled, okra deserves your attention, and — I predict — your appreciation as well.

Tell us in the comments:

• Have you tried okra? What was your first impression?
• If you have a cultural tradition of cooking with okra, what’s your favorite way to enjoy it?
• What plant-based okra recipe will you try?

Feature Image: iStock.com/HONG VO

Read Next:

• Making Food Accessible for All: An Interview with Leah Penniman of Soul Fire Farm
• Healthy Vegan Soul Food

The post What Is Okra & Is it Good for You? appeared first on Food Revolution Network.

It works, and the script gets rid of all the software bugs in mere seconds. There’s just one “minor” issue — in its quest for efficiency, it deletes the bugs by deleting all the software. No more code, so no more bugs.

Oops.

Gardeners also struggle against bugs. If you try to grow your own food, you’ll find plenty of competition for those yummy calories among the denizens of the insect kingdom. You’ll also find plenty of weapons to help you prevail — the home and garden pesticides market generates almost $8 billion in sales worldwide. Unfortunately, many of the products that make up that market cause almost as much collateral damage as Gilfoyle’s bug-destroying AI. In addition to harming the environment and compromising human health, some of them actually exacerbate insect problems in the long run by destroying your garden’s natural defenses against insect predation.

Are there ways to protect your hard-earned crops without hurting your garden, your health, and the balance of nature? In this article, we’ll look at a natural insect repellent for plants and nontoxic formulas you can create from things you may already have, like vinegar, soap, and garlic. These natural insecticides can help you reap a harvest that supports not only your health but the well-being of the entire ecosystem as well.

The Challenge of Gardening: Hungry Pests

Gardening is one of the most popular hobbies out there. It gained new adherents during the early stages of the COVID-19 pandemic as people sought a way to reduce their dependence on the industrial food supply chain, and its appeal as a pastime and supplemental income source (especially if you count healthy calories as a source of income) appears to be lasting.

It’s no wonder. Gardening provides many benefits, in addition to the obvious one of fresh, delicious, healthy food at your fingertips. It’s good for your mood, your microbiome, your stress levels, and your cardiovascular system. It puts you in touch with nature and the unique qualities of your bioregion and microclimate (what you could call “terroir,” as long as you say it with a very heavy French accent).

There is one significant downside to growing food in a home garden, however — you have to deal with pests (well, you do if you hope to reap what you sow).

And while lots of critters — from deer who will happily jump an eight-foot fence to nibble at your sweet potato greens to neighboring cats who view your raised herb bed as the ultimate litter box — can be considered pests, the most difficult to deal with are typically the tiny critters. Specifically, I’m talking about insects.

Insects, as everyone knows who’s read their Wikipedia entry, are “pancrustacean hexapod invertebrates of the class Insecta.” In other words, boneless six-legged critters with outer shells.

There are a lot of insects out there. While all the humans on the planet weigh, collectively, about 287 million metric tons, it turns out that spiders eat two to three times that amount of insects every single year. So putting all of us on one side of a balance scale and all the insects on the other would be about as lopsided as a grasshopper doing the same thing with you.

And many insects eat plants. In fact, many of their favorite plants are our favorite plants as well. So when you grow crops outdoors, you’re essentially ceding the home-field advantage to the myriad species of insects that have unfettered access to all the yummies you’ve planted.

To regain the upper hand and protect their crops, many home gardeners apply insecticides and other pesticides to their garden beds to control those pests. But many of the most popular formulas, including the pyrethroid insecticides (such as the ominously named Anvil, Scourge, and Fumakilla), may harm the environment and compromise your health.

Fortunately, you don’t have to choose between toxic compounds and a garden destroyed by pests. You can deploy some highly effective and very safe homemade insecticides in your vegetable garden.

Before we get into the specific formulas, we need to get clear on the difference between pesticides and insecticides. “Pesticide” is a broad term that includes insecticides as well as herbicides and fungicides. They are formulated to deter pests of all sorts, including insects and other bugs, weeds and other plants, fungus and mold, and even larger animals that like to snack on plants.

Insecticides, by contrast, are meant to deter or eliminate just insects, those small invertebrates with six legs that may or may not have wings. In other words, all insecticides are pesticides, but not all pesticides are insecticides.

Why are Insecticides Used?

The simplest answer is to remove insects from a plant. It might just be a few bugs, or it could be a large-scale infestation. If the little critters were just using your plants as a walkway, it wouldn’t be an issue. But insects often have mischief on their minds (at least from the gardener’s perspective).

Insects may eat entire leaves, or chew holes in them, which can keep the plant from photosynthesizing. They may suck the nutrients from the plant, keeping it from bearing fruit. They might eat the edible parts of the plant, such as the tomato and cucumber fruit, or broccoli florets. And they might act so destructively that they kill the entire plant.

The best way to get insects off your plants is not to let them get on your plants in the first place. As the saying goes, an ounce of prevention is worth a pound of cure. Ideally, gardeners use insecticides not as their entire insect-fighting strategy, but as part of a systematic approach, such as that prescribed by integrated pest management (IPM).

IPM attempts to keep insect damage to a minimum while at the same time minimizing the hazards to people, property, and the environment. Rather than just pouring poison on the offending pest population, an IPM-minded gardener might recruit beneficial insects and other organisms to help keep the pest species in check. For example, ladybug larvae love to feast on plant-destroying aphids, and praying mantids will happily gobble up moths and beetles.

Other IPM techniques mimic the ways nature keeps pest populations from exploding — rotating crops between different areas of the garden, selecting pest-resistant plant varieties, interspersing onions, garlic, or other plants that tend to deter insects, and planting pest-resistant rootstock.

Ultimately, pest infestations in your garden are a lot like infections in your body — they take hold when the native immune system is compromised. And if the best way to keep your body infection-free is to live a healthy lifestyle — including fresh air, sunlight, healthy food, clean water, and emotional support — the best way to keep insects from eating all your crops is to create a healthy environment for those crops.

This includes nurturing healthy soil, allowing sufficient space between the plants, removing large weeds so your plants can “breathe,” and harvesting fully so you don’t leave rotting leaves or fruits that can attract pests.

Even with all those strategies in place, you may still face unacceptable levels of insect damage. In those cases, a homemade natural insecticide can be a useful tool in your toolbox.

Why Choose a Natural Insecticide?

Conventional agriculture around the world relies heavily on synthetic insecticides. And through years of observation and research, we’ve developed a clear understanding of the negative long-term effects of many of these compounds on people, animals, and the environment.

Synthetic insecticides can contribute to water and air pollution. And these chemicals may remain on edible portions of plants when harvested and consumed, despite your best efforts to wash them off.

Spraying insecticides puts farmers and farmworkers at risk, as they can cause harm via skin or eye contact, or when inhaled. And there’s plenty of evidence that these chemicals can waft into nearby homes, where their concentrations and harms can be amplified.

Broad-spectrum insecticides don’t just target the pests you’re trying to get rid of. They can also harm beneficial insects such as pollinators (bees and butterflies), without whose help you may not have anything to harvest at all.

And just as broad-spectrum antibiotics kill your gut bacteria indiscriminately and wipe out as many beneficial as harmful microbes, chemical insecticides can kill beneficial critters in your garden and decimate its natural defenses. This perpetuates a vicious cycle in which you must continue to apply more and more insecticides because the garden ecosystem has lost its ability to defend itself.

In contrast to commercial insect-killers, the best natural insecticides use safe, generally nontoxic ingredients that will not harm humans or most other animals (we’ve got some cautions for you below). Neither do they hurt creatures that prey on the insects, or the soil or water in the garden. This is why they are allowed in organic farming and gardening.

So let’s look at some different bug sprays and insecticides you can DIY. You’ll not only save time and money, but you’ll also protect your health and the environment (and your garden!).

DIY Bug Spray Safety

Before we begin, a few cautionary notes. While homemade insecticides are typically far safer than industrial ones, you still want to treat them with respect and follow sound safety protocols. Label them, so you don’t confuse them with other household liquids. (“Is that cayenne pepper spray or contact lens solution? Oh, well, only one way to find out.”)

And keep your natural insecticides away from children, as they can irritate skin and mucous membranes.

Some of the sprays can be harmful to companion animals. Dogs and cats are susceptible to allium toxicosis (what veterinarians call “garlic poisoning”) and can experience digestive upset if they consume chili peppers.

Tomato leaves are toxic to dogs, cats, and horses, and can lead to drowsiness, stomach pain, and breathing difficulties.

Natural Pest Control for Gardens:
5 DIY Bug Sprays for Plants

Insecticidal Soap Spray

It couldn’t be easier to make this insecticide, which works on small, soft-bodied insects like mites, aphids, thrips, mealybugs, whiteflies, and immature leafhoppers. (Immature ones don’t have wings, and also probably shout, “Hey, Mom, look how high I can jump!” a lot.)

This insecticidal soap recipe works by dissolving their exoskeletons, which dehydrates and desiccates them.

Also known as horticultural soap, this homemade aphid spray is non-toxic to animals and birds and doesn’t harm beneficial insects. While you can buy it commercially, it’s cheaper and just as effective to make your own.

The formula for a DIY spray for plants couldn’t be simpler:

• 4-5 tablespoons of liquid dish soap (NOT detergent)
• 1 gallon of water
• Mixed and add to a spray bottle (or, if your spray bottle has a one-quart capacity, add a tablespoon per quart of water and mix right up in there).

Make sure the dish soap doesn’t have petroleum-based ingredients, added fragrances, or essential oils. ECOS and Dr. Bronner’s are well-known brands that offer unscented varieties.

To use the DIY soap spray, cover any infested plants evenly, from top to bottom. Make sure the insects get good and wet.

Cayenne Pepper Spray

Nothing says you mean business like hosing down some garden pests with hot pepper spray. It repels insects like aphids, beetles, leafhoppers, and spittlebugs (which live up to their disgusting name with the revolting habit of leaving frothy mounds of spittle on the plants they’ve been enjoying — as you can tell, I’m not a fan). Of course, hot pepper also repels most mammals, including deer, squirrels, and domestic pets.

It’s the capsaicin in the peppers that does the trick; a natural irritant, it produces a burning sensation upon contact that acts as an effective deterrent to munching, nibbling, and, yes, producing gobs of spittle.

To make the spray, mix two tablespoons of powdered cayenne pepper into a gallon of water. Add a couple of drops of unscented soap to help the liquid stick to leaves, stems, and fruits. Whisk it thoroughly, let it sit overnight to grow ornery, and then use a funnel to get it into your spray bottle.

Alternatively, you can also use commercially manufactured hot sauce that contains capsaicin. The higher the Scoville number, the more firepower the sauce contains. Fun fact — cayenne peppers clock in at about 50,000 Scovilles, while the Carolina Reaper, according to the Guinness World Records the hottest chili pepper in the world, rings the bell at 2,200,000 Scovilles. Just thinking about this pepper can make your eyes water.

Be very careful when you handle this stuff. Keep it away from your eyes, and wash your hands thoroughly after touching cayenne or other whole, liquified, or powdered hot peppers. Do not rub your eye or scratch your nose unless you want to start an impromptu therapy session that involves lots of crying and a bunch of primal screams thrown in for good measure. And, not to be too graphic about it, making this spray is not something I recommend doing in the nude.

If you grow your own cayenne peppers, you can make a fresh cayenne spray by blending (keep that lid on good and tight!) a half cup of fresh peppers in two cups of water, then adding a couple of drops of soap. Unless you have a really good blender, however, you may find it difficult to use this mixture in a spray bottle without the bottle nozzle clogging.

You can also benefit from the deterrent effects of hot peppers by interplanting them directly in your garden beds, in between crops that might otherwise get bothered by those aphids, beetles, and spittlebugs.

Garlic Spray

Shocking, I know — not every creature loves the smell and taste of garlic! Rather than try to educate the palates of mealworms, aphids, mites, caterpillars, armyworms, cutworms, beetles, slugs, mosquitoes, and flies, you can take advantage of that fact by making your own garlic spray.

It turns out that the same compounds in garlic — sulfur and allicin — which are so beneficial to human health, offend the noses of flying and crawling insects. The Very Hungry Caterpillars and other critters that are far cuter in children’s books than in your cabbage patch will seek other plants to eat and on which to lay their eggs.

Make garlic spray by adding crushed or finely chopped garlic cloves to a bowl, covering them with boiling water, and letting the mixture sit until the water cools. Then strain the mixture and pour it into a spray bottle.

You can adjust the strength of the spray. A weak preventive mix can include six cloves of garlic for every gallon of water. To treat an infestation, make a concentrated spray consisting of two full heads of garlic pureed into half a cup of water.

Garlic spray doesn’t work against burrowing pests like voles and moles, but you can plant garlic bulbs around a plant to deter those kinds of pests. Garlic spray can also deter pollinators, so be judicious when and where you apply it. Otherwise, you may end up with a garden full of squash, cucumber, melon, and okra plants that don’t bear fruit.

Vinegar Bug Spray

Slugs, moths, aphids, and ants are among the garden pests who don’t like vinegar at all. A vinegar spray will deter these and other insects, but make sure to dilute your solution to reduce acidity. Because vinegar is a strong acid, it can kill plants if you don’t cut it sufficiently with water.

Start with food-grade vinegar, which itself is typically around 5% acetic acid. While any vinegar will work, white and apple cider vinegars are the cheapest, so no need to use up that $100 bottle of 20-year-old aged Italian balsamic to get the slugs off your tomatoes.

Mix two-thirds of a cup of vinegar in four cups of water, along with a few drops of liquid soap to help the mixture adhere to the plants and to deter more types of insects. Once it’s in the spray bottle, test the mixture on a leaf or small area of a plant and leave it there for at least a few hours to make sure it isn’t harming the plant before spraying on the rest of your plants.

Tomato Leaf Spray

Those sweet and innocent-looking tomato plants in your garden actually pack an insecticidal punch of their own, which they store in their leaves. As members of the nightshade family, which sounds pretty scary if you ask me (but really it isn’t — here’s our article on edible nightshade plants), tomato leaves contain alkaloids like solanine, tomatine, and even nicotine. These substances are toxic to spider mites, aphids, and other soft-bodied insects.

Make tomato leaf spray by chopping about two cups of leaves and soaking them overnight in about two cups of water. Strain the liquid through cheesecloth or a fine strainer and pour into a spray bottle, adding another cup of water to the mixture before using.

Last Word: Before You Spray Organic Pesticides, Test

If you garden, then pest control comes with the territory, especially in a vegetable garden where you want to reap the benefits of your hard work. While insects are part of the experience (and from an ecological perspective, an incredibly important part of the web of life), there are ways to share your garden that still give you lots of healthy and delicious produce.

The best way to keep insects from eating all your hard-earned vegetable crops is to nurture healthy soil, remove dead leaves and fruits, and utilize other pest-preventive practices. But even with all that, you still may need some extra help at times. While conventional pesticides, including synthetic insecticides, can harm humans, animals, and the environment, you can make natural insecticides using things you may already have at home.

Before applying any kind of insecticide in your garden, make sure to test a small area first, and use protective measures (such as wearing gloves and long sleeves) before applying. Keep children and pets away from plants while you’re spraying, as well as from the insecticides themselves. And depending on what you’ve used, and how much you like the taste of garlic, cayenne, and vinegar, you may want to wash any treated plants before eating them.

Tell us in the comments:

• Do you garden? What are the easiest and hardest plants to grow?
• What crops would you like to protect from insects this coming growing season?
• Have you tried a homemade insecticide before? How did it work?

Feature Image: iStock.com/ElenaTaurus

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