What do the labels "organic" and "non-GMO" signify in relation to health?

When shopping for groceries, you may notice labels like “organic,” “non-GMO,” or “natural.” These terms can make food seem healthier, but they do not all mean the same thing. Understanding what these labels represent can help you make informed choices about the foods you eat.

What does “non-GMO” mean?

GMO stands for genetically modified organism. This means a plant’s DNA has been changed using biotechnology. Scientists may modify crops to make them more resistant to pests, diseases or drought.

Foods labeled non-GMO are made without ingredients from genetically modified crops. Instead, they come from plants that were grown using traditional breeding methods.

Many foods contain several ingredients. Because of this, a product is usually labeled as made with or without bioengineered ingredients, rather than being called a GMO itself.

Some shoppers choose non-GMO foods because they prefer products made without genetic engineering. However, current research shows that foods from genetically modified crops are generally considered safe to eat.

What does “organic” mean?

The organic label refers to how food is grown, raised and processed. Organic foods must meet strict standards set by the U.S. Department of Agriculture (USDA).

Organic farms follow specific practices, including:

• Using natural methods to control pests and weeds

• Avoiding genetically engineered seeds

• Limiting the use of synthetic fertilizers

• Raising animals without routine antibiotics or growth hormones

Organic farmers may still use certain approved pesticides, but the list of allowed products is limited.

Types of organic labels

You may see several types of organic labels at the grocery store.

100% Organic

All ingredients must be certified organic.

Organic

At least 95% of the ingredients must be organic.

Made with organic ingredients

At least 70% of the ingredients must be organic.

Products with these labels are verified by the USDA and inspected regularly to ensure they meet organic standards.

Are organic foods healthier?

Many people choose organic foods because they want to avoid certain pesticides or genetically engineered ingredients. However, research shows that organic foods are not always more nutritious than conventional foods.

The health benefits of your diet usually depend more on what you eat overall, such as:

• Fruits and vegetables
• Whole grains
• Lean proteins
• Healthy fats

Whether food is organic or not, eating a balanced diet rich in whole foods is one of the best ways to support your health.

What about foods labeled “natural”?

The word “natural” can be confusing. Unlike organic foods, products labeled natural do not have to meet strict standards from the USDA or the Food and Drug Administration (FDA).

In most cases, natural simply means the food was minimally processed and does not contain artificial colors or flavors. It does not necessarily mean the food is organic or non-GMO.

Because the term is loosely defined, it is best not to rely on the “natural” label alone when making food choices.

How to make informed food choices

Food labels can provide helpful information, but they are only one part of healthy eating. Instead of focusing only on labels, try to build meals around whole, nutrient-rich foods.

• A healthy eating pattern often includes:
• Plenty of fruits and vegetables
• Whole grains instead of refined grains
• Lean sources of protein
• Limited added sugars and processed foods

Reading labels and understanding what they mean can help you feel more confident about the foods you bring home.

Support your health with expert guidance

Healthy eating looks different for everyone. If you have questions about nutrition or creating a balanced diet, a primary care provider can help.

To learn more about nutrition and personalized health guidance, schedule a visit with a St. Joseph primary care provider today.