The modern food supply can be complex, and many people are becoming more conscious of where their food comes from and how it is produced. Concern over food containing genetically modified organisms (GMOs), which the USDA now refers to as 'bioengineered' (BE), has led to increased consumer demand for clear labeling and access to non-bioengineered products. Fortunately, it is possible to build a healthy, balanced diet based on foods that do not contain bioengineered ingredients. Navigating the grocery store requires a bit of knowledge, but armed with the right information, you can easily find non-BE foods to support your nutritional goals.
Identifying and Avoiding Common Bioengineered Crops
The key to avoiding bioengineered ingredients is to be aware of the most common BE crops and their derivatives. In the United States, a few crops dominate the BE market, making them the primary ingredients to watch for in processed foods.
The Most Common Bioengineered Crops
- Corn: Most corn, including corn oil, high-fructose corn syrup, and cornstarch, is derived from bioengineered crops. Popcorn and blue/white corn are exceptions.
- Soybeans: The majority of soybeans and their derivatives—such as soy flour, soy lecithin, and soybean oil—are bioengineered.
- Sugar Beets: While cane sugar is typically not BE, most sugar sold in the US comes from bioengineered sugar beets. Look for cane sugar or organic sugar.
- Canola: Most canola oil is made from bioengineered canola.
- Cotton: Cottonseed oil is commonly bioengineered.
- Alfalfa: Primarily used for animal feed, but can affect animal-derived products.
- Papaya: A specific variety of Hawaiian papaya is bioengineered to resist a virus.
- Summer Squash: A small amount of zucchini and yellow squash may be bioengineered.
- Potatoes and Apples: Some varieties have been developed, though market availability may vary.
To avoid these, focusing on whole, unprocessed foods is a reliable strategy. When buying processed products, always check the ingredients list for these specific items.
Foods That Do Not Contain Bioengineered Ingredients
Building a non-bioengineered diet is straightforward when you focus on whole and naturally non-BE foods. The following list includes many common and healthy foods that are not bioengineered.
- Fruits: Apples (non-Arctic varieties), oranges, lemons, limes, bananas, peaches, berries, grapes, and pineapples (except Pinkglow variety).
- Vegetables: Asparagus, carrots, broccoli, cauliflower, spinach, celery, onions, garlic, mushrooms, sweet potatoes, and conventional tomatoes.
- Grains: Rice, oats, quinoa, barley, and millet are all widely available as non-bioengineered options. Opt for certified non-GMO or organic varieties, especially for items like corn tortillas or cereals.
- Legumes: Lentils, chickpeas, and black beans are typically not bioengineered. Non-GMO soybeans are also available.
- Nuts and Seeds: Almonds, walnuts, cashews, peanuts, sunflower seeds, and chia seeds are all safe choices.
- Oils: Olive oil, coconut oil, sesame oil, and avocado oil are reliable non-bioengineered options.
- Meat and Poultry: No bioengineered meat or poultry has been approved for human consumption. However, the animals themselves may have been fed bioengineered grain, so organic or grass-fed options are a better guarantee.
- Dairy and Eggs: Similarly, dairy and eggs from animals that are not fed bioengineered feed are the best non-BE options. Look for organic or specifically labeled non-GMO products.
- Seafood: Wild-caught fish and seafood are not bioengineered. Farmed salmon, however, may be genetically modified.
The Role of Labeling in a Non-Bioengineered Diet
In the U.S., clear labeling helps consumers make informed choices. Two primary labels offer assurance that a product is non-bioengineered.
- USDA Organic Seal: Products with this seal are legally prohibited from using bioengineered ingredients. This is one of the most reliable ways to avoid bioengineered foods and often indicates fewer pesticides were used.
- Non-GMO Project Verified: The Non-GMO Project butterfly symbol on a product indicates that it has been verified to contain less than 0.9% genetically modified ingredients. This is an independent, rigorous verification process.
Comparison of Non-Bioengineered Food vs. Bioengineered Food
| Aspect | Non-Bioengineered Food | Bioengineered Food |
|---|---|---|
| Definition | Contains no detectable genetic material altered by specific lab techniques. | Contains modified genetic material from certain lab techniques. |
| Production | Uses traditional breeding and cultivation methods. Organic methods often avoid synthetic pesticides. | Uses genetic engineering to achieve specific traits like pest resistance. |
| Regulation | Not regulated under BE standards, though organic standards are stringent. | Requires disclosure under the National Bioengineered Food Disclosure Standard. |
| Labeling | May be labeled with "Non-GMO Project Verified" or "USDA Organic". | Must be labeled with the BE symbol, text, or QR code. |
| Nutritional Value | Often perceived as having retained natural nutrient profiles. | Research indicates similar nutritional value, but long-term effects are debated. |
| Environmental Impact | Supports biodiversity and sustainable farming practices. | Concerns exist over herbicide use and cross-pollination. |
Tips for Building a Non-Bioengineered Nutrition Diet
Creating a diet focused on non-bioengineered foods can be simple and rewarding. Here are some steps to help you get started:
- Prioritize Whole Foods: The easiest way to avoid bioengineered ingredients is to focus on whole, unprocessed foods like fresh fruits, vegetables, and meats. These foods have a clear and simple origin.
- Look for Labels: Whenever you purchase packaged goods, make it a habit to check for the Non-GMO Project Verified or USDA Organic seal. These are your most reliable indicators.
- Be Aware of Derivatives: Even if a product seems safe, check the ingredients list for derivatives of common BE crops like corn syrup, canola oil, soy lecithin, or sugar (if not specified as cane).
- Know Your Produce Codes: While not mandatory, some produce uses Price Look-Up (PLU) codes. A five-digit code starting with 9 indicates organic, while a five-digit code starting with 8 indicates bioengineered (though this is optional). A four-digit code is conventionally grown.
- Cook from Scratch: Preparing your own meals allows you to control every ingredient, eliminating hidden BE additives found in many processed and packaged foods.
- Support Local Farmers: Shopping at farmers' markets and directly supporting local growers can provide insight into their farming practices and ensure you are getting non-bioengineered produce.
Conclusion
Building a nutrition diet around foods that do not contain bioengineered ingredients is a conscious choice that is both achievable and empowering. By understanding which crops are most likely to be bioengineered and learning to identify reliable labeling, you can navigate the modern food landscape with confidence. Focusing on whole, organic, and certified non-GMO products not only aligns with many people's wellness goals but also supports sustainable and transparent food systems. This approach to eating emphasizes natural, wholesome foods, giving you peace of mind with every meal. To explore further resources, consider visiting the Non-GMO Project website for their comprehensive verified products list.
