Organic or not? A practical guide for Indian parents

As parents, we understand that today the food we are eating is so much different than when we were younger. The amount of pesticides, chemicals, preservatives has increased and we know that even if we are offering our kids nutritious foods, we are now in the limbo of whether they are clean or not.The question then arises, should we buy everything organic. So many people argue that we ate everything when we were younger and we turned out fine, but actually a lot of us are not. So many of us are struggling with auto-immune, hormonal issues and other body struggles that can be linked back to the food we ate growing up.We do want to give our kids the best, but at the same time we want to make sure we are creating a life for them that is practical and also not breaking the bank. This is why I am going to break down for you what you should prioritize in terms of buying organic. The truth is we don’t need to buy everything organic. The key is to offer variety and balanced meals. However, the key is knowing where organic makes the biggest difference and how to shop smart.Let’s get back to the basics and understand what are we trying to avoid in our foods today. In conventional farming, farmers use:

A 2023–2024 Centre for Science and Environment (CSE) study tested produce from Delhi markets.

The results showed that 20-40% of samples from local vendors exceeded safe pesticide limits for high risk items like spinach, grapes, tomatoes, and beans. FSSAI’s own monitoring reports show similar patterns.Certified organic farming (NPOP standards in India) all of the above. Studies show that buying organic produce often has lower pesticide residue and sometimes higher nutritional value of the foods because the soil is healthier and more natural. So what does this mean for Indian produce.Organic certification in India is very expensive ( between 20,000-50,000 rupees per year plus paperwork, inspections and transition fees). For small scale farmers, this is pretty much impossible. Therefore, it is very difficult for them to get the organic labelling. “Organic labels are helpful, but the overall food system is complex and still unorganized. Many responsible farmers cannot afford certification, while some certified products travel through long supply chains.

What matters most is transparency and knowing where the food comes from and how it is grown. Fresh from a local vendor doesn’t automatically mean lower pesticide use. Many small farmers spray because crop loss can destroy their income, and regulation at the mandi level is limited.

The best approach is to buy products and build trust with vendors who are transparent about where they source from. Certification helps, but traceability and relationships with growers matters a lot according to me.” – Shriya Wadhwa , founder of Zama OrganicsHigh Priority – Buy Organic/Clean When You Can These have higher pesticide risk or skin/coating we eat:Leafy greens (palak, methi)Berries & thin-skinned fruits (strawberries, grapes, apples, pears, peaches, cherries, berries, pomegranate)Tomatoes, bell peppers, cucumbers, green beansPotatoes, carrots (if skin eaten)Nuts & seeds (almonds, peanuts, cashews, walnuts, sesame, chia, flax, pumpkin seeds)SpicesWheat flour (atta for rotis) — daily useOatsMedium Priority – Nice to Have OrganicRice (polished white) — if not soaked wellOff-season fruits/veggies (tomatoes in monsoon, grapes in summer)Low Priority – Conventional Is Usually Fine These have thick peels, low uptake, or are washed/soaked/cooked:Lentils & dals (toor, moong, masoor, chana, urad) — soak, rinse, pressure cookBeans (rajma, black chana, chickpeas)Thick-skinned fruits — bananas, oranges, melons, papaya, pineapple, guava (peel removed)Onions, garlic, gingerCabbage, cauliflower, broccoliMillets (ragi, jowar, bajra)Coconut (dried/desiccated)When it comes to local and seasonal produce, you can buy straight from the vendors as they usually need fewer sprays.

However, there is a term called the Dirty Dozen, which is a list from the Environmental Working Group that highlights the 12 fruits and vegetables with the highest pesticide residue. In India, similar findings are from the Centre for Science and Environment These include strawberries, grapes, apples, spinach, bell peppers, tomatoes, potatoes, kale, peaches, cherries, blueberries and green beans.

For these it is encouraged to buy organic. So in summary,Try and prioritize the dirty dozen when it comes to buying organicMake sure to soak everything you buy in water and 1 tablespoon vinegar or baking soda for 10-15 mintues, this will help remove 70-90% of the surface residuePeel when possible if not organic Buy seasonal and local