How To Avoid Foods Made With Genetically Modified Organisms (GMOs)

Genetic Engineering (GE) or Genetic Modification (GM) is the laboratory process of artificially manipulating or inserting genes into the DNA of food crops or animals. The result is called a genetically modified organism or GMO. GMOs can be engineered with genes from bacteria, viruses, insects, animals or even humans. Most Americans say they would not eat GMOs if labeled, but unlike other industrialized countries, the U.S. does not require labeling.

Certified organic foods are not allowed to contain any GMOs. Therefore, when you purchase products labeled "100% organic," "organic," or "made with organic" ingredients, all ingredients in these products are not allowed to be GMO. For example, products made with organic ingredients only require 70% of the ingredients to be organic but 100% must be non-GMO.

Companies may voluntarily label products as "non-GMO." Some labels state "non-GMO" while others spell out "Made Without Genetically Modified Ingredients." Some products limit their claim to only one particular "At-Risk" ingredient such as soy lecithin, listing it as "non-GMO."

Avoid products with any of the crops that are GM. Most GM ingredients are made with the Big Four: corn, soybeans, canola and cottonseed, used in processed foods. Some of the most common genetically engineered Big Four ingredients in processed foods are:

Very few fresh fruits and vegetables for sale in the U.S. are genetically modified. Novel products such as seedless watermelons are not GM. Small amounts of zucchini, yellow crookneck squash and sweet corn may be GM. The only commercialized GM fruit is papaya from Hawaii. About half of Hawaii's papaya are GM.

No genetically modified fish, fowl or livestock is yet approved for human consumption. However, plenty of non-organic foods are produced from animals raised on GM feed such as grains. Look for wild rather than farmed fish to avoid fish raised on genetically modified feed, and 100% grass-fed animals.

Many alternative meat products are processed and include ingredients that can be GE, so give ingredient lists close attention to avoid the Big Four at-risk ingredients, especially soy.

Some U.S. dairy farms inject the GE hormone rbGH, also called rbST, into their cows to boost milk production, so be sure to purchase products with a label that indicates rbGH-free or rbST-free. Many alternative dairy products are made from soybeans and may contain GM materials.

Milk or soy protein is the basis of most infant formulas. The secret ingredients in these products are often soy or milk injected with rbGH. Many brands also add GMO-derived corn syrup, corn syrup solids or soy lecithin.

Other than corn, no GM grains are sold on the market. Look for 100%T wheat pasta, couscous, rice, quinoa, oats, barley, sorghum, and dried beans (except soybeans).

Cereals and breakfast bars are very likely to include GM ingredients because they are often made with corn and soy products. Remember to buy organic to avoid GMOs.

While baking ingredients such as wheat flour, rice, kamut, and oats are not genetically modified, many packaged breads and bakery items contain other GMO ingredients such as corn syrup.

Many frozen foods are highly processed. Keep an eye out for the Big Four at-risk ingredients and stay away from frozen foods that contain them, unless they are marked organic or non-GM.

Many soups and sauces are highly processed and include ingredients that can be GM so read the ingredient lists carefully.

Unless explicitly labeled non-GM, corn, soybean, cottonseed and canola oils probably contain GM products. Choose pure olive, coconut, sesame, sunflower, safflower, almond, grapeseed and peanut oils. Also choose preserves, jams and jellies with cane sugar not corn syrup.

Many snack foods contain ingredients derived from the Big Four at-risk crops. Look for snacks made from wheat, rice, or oats and ones that use sunflower or safflower oils. There is no GM popcorn on the market, nor is there blue or white GM corn.

Many sweeteners, and products such as candy and chocolate that contain them, can come from GMO sources. Look for organic and non-GMO sweeteners, candy and chocolate made with 100% cane sugar, evaporated can juice or organic sugar to avoid GM beet sugar, adn watch out for soy lecithin in chocolates, and corn syrup in candies.

The sweetener in aspartame is derived from GM microorganisms. It is also referred to as NutraSweet and Equal and is found in over 6,000 products, including soft drinks, gum, candy, desserts, yogurt, tabletop sweeteners, and some pharmaceuticals such as vitamins and sugar-free cough drops.

Most juices are made from GMO-free fruit. Avoid papaya juice. However, the prevalence of corn-based sweeteners, such as high fructose corn syrup, in fruit juices is cause for concern. Similarly, many sodas are primarily comprised of water and corn syrup. Look for 100% juice blends.

Processed foods often have hidden GM sources, unless they are organic or declared non-GMO. The following ingredients may be made from GMOs: aspartame, baking powder, caramel color, cellulose, citric acid, cbalamin (vitamin B12), corn gluten, corn masa, corn oil, corn syrup, cornmeal, cornstarch, cyclodextrin, cystein, dextrin, dextrose, diacetyl, diglyceride, fructose, glucose, glutamate, glutamic acid, gluten, glycerides, glycerin, glycerol monooleate, glycine, hemicellulose, high fructose corn syrup (HFCS), hydrogenated starch, hydrolyzed vegetable protein, inositol, invert sugar, tamari, isoflavones, lactic acid, lecithin, leucine, lysine, malitol, maltodextrain, maltose, mannitol, methylcellulose, milo starch, modified starch, MSG, oleic acid, phenylalanine, phytic acid, sorbitol, soy flour, soy isolates, soy lecithin, soy protein, starch, stearic acid, inverse syrup, tempeh, threonine, tocopherols (Vitamin E), tofu, trehalose, triglyceride, vegetable fat, vegetable oil, Vitamin B12, Vitamin E, xanthan gum.

This guide was compiled based on company statements, not genetic testing. Any product labeled as Non-GMO indicates that its manufacturing process is designed to avoid GMOs but consumers should be aware that GM contamination is possible due to natural pollen movement, weather events, seed contamination, or human error. Hence, there is no guarantee such products are 100% free of GMOs.