How to Avoid Genetically Modified Foods

Crops are often genetically modified to enhance pest resistance, improve nutritional value, or adapt to different climate conditions. The U.S. Food and Drug Administration (FDA) has approved the use of genetically modified organisms (GMOs) and has set regulations for their usage. Scientifically, there is a consensus that genetically modified crops are no more harmful to health than traditional foods. However, some studies suggest that GMOs may have adverse effects on human health and the environment.

Purchase products labeled as 100% organic. The U.S. and Canadian governments do not permit producers to label their products as 100% organic if they contain genetically modified ingredients or come from animals fed GMO food. Organic foods may cost more and look different from regular products.

• Look for trusted organic certification organizations, including the U.S. Department of Agriculture (USDA), Quality Assurance International (QAI), Oregon Tilth, and the Certified Organic Farmers Association of California (CCOF). Their certification seals should be visible on the product label.
• Note that 'organic' does not necessarily mean GMO-free. In fact, products labeled as organic can still contain up to 30% GMO content. To be sure, check that the label reads '100% organic.' Eggs labeled as 'cage-free,' 'natural,' or 'free-range' are not guaranteed to be GMO-free, so seek out eggs that are labeled '100% organic.'

Identify produce with PLU codes. Fruits and vegetables often have labels with Price Look-Up (PLU) codes. These numbers can indicate whether the product is genetically modified or uses genetic modification technology.

• If the code has 4 digits, the product was grown using traditional methods, but may contain genetically modified ingredients.
• If the code has 5 digits starting with an 8, the product contains genetically modified ingredients. However, not all GMO products are labeled with these codes, as PLU labeling is not mandatory.
• If the code has 5 digits starting with a 9, the product is organic and free of genetically modified ingredients.

Purchase 100% grass-fed beef. Most cattle in the U.S. are fed grass, but they are often raised in feedlots and may be given GMO corn to increase fat content and improve marbling before slaughter. If you want to avoid GMO foods, make sure to buy beef from cattle that have been fed only grass.

• Some meats from animals like pigs or chickens can't be 100% grass-fed. In those cases, look for meat labeled as 100% organic.
• Also, choose wild-caught fish instead of farmed fish, as farmed fish are often fed GMO feed.

Look for non-GMO or GMO-free labeled products. These types of products were rare in the past, but thanks to organizations like the Non-GMO Project, they are becoming more common. You can also find lists of non-GMO companies and products on various websites. However, be aware that some information may be incomplete, and controversial opinions might not be disclosed.

Shop at local markets. Over half of genetically modified foods are produced in the U.S., but most come from large-scale industrial farms. You can avoid GMOs and save money by shopping at farmers' markets, joining a Community Supported Agriculture (CSA) program, or visiting local co-ops.

• When shopping locally, you have the chance to talk directly to farmers and ask whether they use GMOs in their farming practices or production.
• However, buying local does not guarantee avoiding GMOs. Many farmers still use genetically modified seeds.

Buy whole, unprocessed foods. Opt for foods that you can cook and prepare yourself, rather than ready-made items (e.g., any packaged food or fast food). While this may be less convenient, it can save you money and provide peace of mind. Try cooking one or two meals each week using fresh ingredients—you might even find that you enjoy cooking and decide to do it more often.

Grow your own food crops. If you cultivate your own crops, it’s important to purchase non-GMO seeds. This way, you will know exactly what you are growing and all the materials used in the process of cultivation.

• There are numerous websites selling non-GMO seeds. If you're in the US, you can visit Seed Savers or Seeds Now to find non-GMO seeds.

Learn about high-risk crops. These products are more likely to be genetically modified. Common genetically modified crops include soybeans, corn, canola, sugar beets, cotton, Hawaiian papaya, zucchini, yellow squash, and alfalfa.

• Soy products go beyond just soybeans. You should research how to manage soy allergies to avoid soy-based items. Make sure that products like soy milk, Japanese soybeans, and tofu are labeled 100% organic.
• Corn products include cornmeal, ground corn, corn oil, corn starch, gluten, and high-fructose corn syrup.
• Canola oil, also known as rapeseed oil, is commonly found in processed foods. If you often use canola oil for cooking, try switching to olive oil.
• Sugar beets are the source of most sugar, except for 100% cane sugar. Be sure to read labels carefully.
• Cottonseed oil is also a common ingredient in vegetable oil and margarine.
• Many dairy products contain GMOs. Some dairy farms inject genetically modified rBGH/rBST hormones into cows and/or feed them GMO crops. Look for dairy products labeled as free from rBGH or rBST.
• Hawaiian papayas are genetically modified. It’s better to buy papayas from other regions, such as the Caribbean.
• Though we typically don’t consume alfalfa directly, it is grown as livestock feed. Alfalfa is cultivated both organically and genetically modified. You can avoid GMO alfalfa by choosing grass-fed beef and 100% organic dairy products.

Be cautious of ingredients derived from GMO crops. Not only crops are genetically modified, but ingredients made from them can also be altered genetically. When buying processed foods, it’s important to check the labels and avoid ingredients like synthetic amino acids (not the natural ones in proteins), hydrolyzed vegetable protein, lactic acid, aspartame, synthetic ascorbic acid (Vitamin C), citric acid, sodium citrate, ethanol, artificial and natural flavors, high-fructose corn syrup, maltodextrins, molasses, monosodium glutamate (MSG), sucrose, dry soy protein, xanthan gum, vitamins, and yeast products.

• Approximately 75% of processed foods sold in grocery stores contain these ingredients. These include items like soda, pastries, bread, and potato chips. You can avoid consuming these ingredients by preparing meals from fresh ingredients and being selective when shopping for food.

Use a guidebook. It's impossible to know every food product that contains GMOs. If you're uncertain, you can refer to a GMO guidebook. The US Food Safety Center has developed an app for iPhone and Android to help you avoid GMOs when shopping. You can also download or use an online version of the guidebook.

Be cautious when dining out. When eating out, it’s wise to ask the manager or server if they use organic food or food with genetically modified ingredients. If they don’t use organic products, you should avoid dishes like tofu, Japanese soybeans, cornbread, popcorn, and anything containing corn or soy. Most sugar-containing products also have GMO ingredients.

• You should also inquire about the type of cooking oil they use. If they say they use vegetable oil, margarine, cottonseed oil, or corn oil, ask if they can substitute with olive oil.