Decoding Food Labels
For consumers, the most accessible way to avoid genetically modified organisms (GMOs) is by understanding and scrutinizing food labels. In the United States, recent regulations have introduced new labeling requirements, while third-party certifications offer another layer of assurance.
The 'Bioengineered' Symbol and Text As of January 1, 2022, many foods in the US containing genetically engineered ingredients must carry a 'Bioengineered' disclosure. This can appear in several forms:
- Symbols: A circular symbol featuring a green and white sun with a plant sprouting from it.
- Text: Words like “Bioengineered” or “Contains a Bioengineered Food Ingredient” on the package.
- Digital Links: A QR code or digital link to a website with more information.
- Text Message: A phone number to text for information.
It is important to note that these labels are required for certain products but not all, and some exemptions apply. This is where other certifications become critical.
Prioritizing Certified Organic Products
Perhaps the most straightforward approach to avoiding GMOs is to buy USDA Certified Organic products. All organic products, by definition, must be non-GMO. Organic certification goes beyond just prohibiting genetic engineering; it also prohibits synthetic pesticides and fertilizers and mandates sustainable farming practices. While organic standards provide a high level of assurance, it is worth noting that a minimal, unintentional amount of GMO presence (less than 1%) is sometimes allowed in non-GMO products, though organic regulations aim to prevent this.
Understanding the Non-GMO Project Verified Seal
For products that are not certified organic, the Non-GMO Project Verified label is the next best thing. This is a third-party certification that verifies a product has been produced according to strict standards for the avoidance of GMOs. A key difference from the USDA Organic standard is that the Non-GMO Project has a rigorous testing requirement for high-risk ingredients, specifically to account for potential cross-contamination. The butterfly logo is a reliable visual indicator for consumers seeking to avoid GMOs.
Identifying High-Risk Ingredients and Common GMO Crops
Even without a certification label, a consumer can become more adept at avoiding GMOs by knowing which crops are most commonly genetically modified. High-risk crops are primarily used as ingredients in a wide variety of processed foods. The most common GMO crops cultivated in the US include:
- Corn: Found in corn syrup, cornstarch, corn oil, and ethanol.
- Soybeans: Used to create soy oil, soy lecithin, soy flour, and tofu.
- Canola: Primarily used to make canola oil.
- Cottonseed: The source of cottonseed oil.
- Sugar Beets: A significant source of processed sugar, which will be labeled as 'sugar' on the ingredient list.
- Papaya: The majority of Hawaiian papaya is genetically modified.
- Alfalfa: Primarily used as animal feed.
- Squash and Zucchini: Some varieties are genetically engineered.
To avoid these, focus on products labeled Organic or Non-GMO Project Verified. For processed foods, check the ingredient list for derivatives of these crops.
Shopping for Non-GMO Meat and Dairy
When it comes to animal products, the source of the feed is the main concern. Animals raised on conventional farms may be fed GMO corn or soy. The best way to ensure your meat, milk, and eggs are from animals that ate non-GMO feed is to choose certified organic products. Organic livestock regulations require that animals are fed 100% certified organic feed, which prohibits any GMO content. Alternatively, some farms and stores specifically market their products as "pasture-raised" or "non-GMO fed," but verification depends on the specific farm or brand.
A Quick Guide to Smart Shopping Habits
To effectively implement these strategies, try integrating them into your routine:
- Prioritize the perimeter: Shop the outer aisles of the grocery store first, which typically contain whole foods like fresh fruits, vegetables, and un-processed meat and dairy, reducing exposure to processed items more likely to contain GMOs.
- Read ingredient lists: For packaged goods, look for any derivatives of high-risk GMO crops (corn syrup, soy lecithin, canola oil, etc.) and choose alternative products or brands.
- Focus on key labels: Make a habit of seeking out the USDA Organic seal and the Non-GMO Project Verified butterfly logo for maximum confidence.
- Support local farmers: Visit farmers' markets and speak directly with farmers about their growing practices to understand if their products are non-GMO.
Comparison of Non-GMO vs. Organic
To clarify the differences, here is a comparison table summarizing the core aspects of Non-GMO Project Verified and USDA Certified Organic labeling.
| Feature | Non-GMO Project Verified | USDA Certified Organic |
|---|---|---|
| Focus | Specifically on avoiding genetically engineered ingredients. | Holistic approach, including GMOs, pesticides, antibiotics, and sustainable practices. |
| Scope | Single-issue certification. | Federal program covering a wide range of production standards. |
| Testing | Requires testing of major, high-risk ingredients to ensure compliance. | Does not require GMO testing; relies on compliance with the organic system plan. |
| Contamination | Defines action thresholds for contamination (e.g., 0.9%) to maintain standard. | Considers GMOs an "excluded method" but has no action threshold for contamination. |
| Livestock Feed | Requires non-GMO feed. | Requires 100% certified organic feed. |
Conclusion: Making Informed Choices
Avoiding GMO foods is a goal for many consumers, and with careful attention to labeling and a solid understanding of high-risk ingredients, it is an achievable one. By prioritizing certified organic products, looking for the Non-GMO Project Verified seal, and learning to identify common GMO crops and their derivatives, you can make more informed choices. Ultimately, making intentional food choices is a personal decision, and empowering yourself with knowledge is the most important step. For additional information, consider consulting authoritative sources such as the Non-GMO Project website or the FDA's resources on bioengineered foods.
