How to avoid foods made with genetically modified organisms
Non-GMO Shopping Guide
How to avoid foods made with genetically modified organisms (GMOs)
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CORRECTION: In the Dairy Products section of the current printed version it is stated that organic dairies can use GM feeds. This is incorrect. Organic Dairies CANNOT use any GM grains as feed. The web-base versions do not have this error.
Introduction & Overview
How to avoid brands made with genetically modified organisms (GMOs)
Genetic Engineering (GE) or Genetic Modification (GM) of food involves the laboratory process of artificially 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 most other industrialized countries, the U.S. does not require labeling.
This Non-GMO Shopping Guide is designed to help reclaim your right to know about the foods you are buying, and help you find and avoid GMO foods and ingredients.
Tips for avoiding GM crops
- TIP #1: BUY ORGANIC
Certified organic products 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 produced from GMOs. For example, products labeled as “made with organic ingredients” only require 70% of the ingredients to be organic, but 100% must be non-GMO. - TIP #2: LOOK FOR“NON-GMO” LABELS
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.” - TIP #3: AVOID AT-RISK INGREDIENTS
Avoid products made with any of the crops that are GM. MostGM ingredients are products made from the “Big Four:” corn,soybeans, canola, and cottonseed, used in processed foods.Some of the most common genetically engineered Big Fouringredients in processed foods are:CornCorn flour, meal, oil, starch, gluten, and syrupSweeteners such as fructose, dextrose, and glucoseModified food starch*SoySoy flour, lecithin, protein, isolate, and isoflavoneVegetable oil* and vegetable protein*Canola Canola oil (also called rapeseed oil)Cotton Cottonseed oil
Sugar Anything not listed as 100% cane sugar
*May be derived from other sources
In addition, GM sugar beet sugar recently entered the food
supply. Look for organic and non-GMO sweeteners, candy and
chocolate products made with 100% cane sugar, evaporated
cane juice or organic sugar, to avoid GM beet sugar.
TIP #4: BUY PRODUCTS LISTED IN THIS SHOPPING GUIDE
Keep this Guide with you whenever you shop. Store it inside your reusable shopping bag, put it into your coupon holder or check book, or leave it in your car.
FRUITS & VEGETABLESVery few fresh fruits and vegetables for sale in the U.S. are genetically modified. Novel products such as seedless watermelons are NOT genetically modified. 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 papayas are GM. |
MEAT, FISH & EGGSNo 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. |
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Meat and Fish: Non-GMO Vital Choice
Eggs: Non-GMO Egg Innovations Organic |
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ALTERNATIVE MEAT PRODUCTS Many alternative meat products are processed and include ingredients that can be genetically engineered, so give the ingredient lists close attention to avoid the Big Four at-risk ingredients, especially soy. |
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Non-GMO365 Brand (Whole Foods) |
May contain GMO ingredientsBoca, unless labeled organic (Kraft) |
BABY FOODS & INFANT FORMULAMilk or soy protein is the basis of most infant formulas. The secret ingredients in these products are often soy or milk from cows injected with rbGH. Many brands also add GMO-derived corn syrup, corn syrup solids, or soy lecithin. |
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Non-GMOBaby’s Only |
May contain GMO ingredientsBeech-Nut |
DAIRY PRODUCTS & ALTERNATIVE DAIRY PRODUCTSSome U.S. dairy farms inject the genetically engineered hormone rbGH, also called rbST, into their cows to boost milk production. Organic dairy products are rbGH-free and do NOT use GM grains as feed. Products with a label that indicates cows free of rbGH or rbST may come from cows fed GM feed. Many alternative dairy products are made from soybeans and may contain GM materials. |
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Dairy Products: Non-GMOCertified Organic
Alternative Dairy Products: Non-GMOBelsoy |
May contain GMO ingredients Colombo (General Mills)
May contain GMO ingredients 8th Continent |
GRAINS, BEANS & PASTAOther than corn, no GM grains are sold on the market. Look for 100-percent wheat pasta, couscous, rice, quinoa, oats, barley, sorghum, and dried beans (except soybeans). |
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Prepared Meals: Non-GMOAnnie’s Natural Pasta |
May Contain GMO ingredients Betty Crocker meals (General Mills) |
CEREALS AND BREAKFAST BARS
Cereals and breakfast bars are very likely to include GMO ingredients, because they are often made with corn and soy products. |
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Non-GMO:Ambrosial Granola |
May Contain GMO IngredientsBetty Crocker meals |
BAKED GOODSWhile 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. |
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Non-GMOArrowhead Mills (organic line) |
May Contain GMO IngredientsAunt Jemima (Pinnacle Foods) |
FROZEN FOODSMany 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. |
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Non-GMOA.C. LaRocco |
May Contain GMO IngredientsBoca, unless labeled organic |
SOUPS, SAUCES & CANNED FOODSMany soups and sauces are highly processed, so give the ingredient lists close attention to avoid the Big Four at-risk ingredients. |
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Soups: Non-GMOAmy’s
Sauces/Salsas: Non-GMOAmy’s (organic line)
Canned Food: Non-GMO Amy’sAnnie’s Natural Eden ShariAnn’s certified organic beans Westbrae certified organic beans Yves Veggie Cuisine (Hain Celestial) |
May Contain GMO Ingredients Chef Boyardee, Healthy Choice Sauces/Salsas: May Contain GMO Ingredients Bertolli (Unilever)
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CONDIMENTS, OILS, DRESSINGS & SPREADSUnless labeled explicitly, corn, soybean, cottonseed, and canola oils probably contain genetically modified 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. |
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Non-GMOAnnie’s |
May Contain GMO IngredientsCrisco (Smucker’s) |
SNACK FOODSLook 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. |
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Snacks: Non-GMOBarbara’s (organic line) Energy Bars: Non-GMOClif Bar |
May Contain GMO Ingredients FritoLay (Lay’s, Ruffles, Doritos,
May Contain GMO Ingredients Balance Bar |
CANDY, CHOCOLATE PRODUCTS,
& SWEETENERSMany sweeteners, and products like candy and chocolate that contain them, can come from GMO sources. Look for organic and non-GMO sweeteners, candy and chocolate products made with 100% cane sugar, evaporated cane juice or organic sugar to avoid GM beet sugar, and watch out for soy lecithin in chocolates and corn syrup in candies. The sweetener 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. |
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Chocolate: Non-GMOChocolove Candy: Non-GMOJelly Belly St. Claire Organic Sweeteners: Non-GMOEden |
May Contain GMO Ingredients Hershey’s
Hershey’s |
SODAS, JUICES & OTHER BEVERAGES
Most juices are made from GMO-free fruit (avoid papaya though, as it could be GMO), but the prevalence of corn-based sweeteners—e.g. high-fructose corn syrup—in fruit juices is cause for concern. Many sodas are primarily comprised of water and corn syrup. Look for 100-percent juice blends. |
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Non-GMOAfter the Fall organic juices |
May Contain GMO IngredientsCoca-Cola (Fruitopia, Minute |
Special Note: 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.
INVISIBLE GM INGREDIENTS
Processed foods often have hidden GM sources (unless they are organic or declared non-GMO). The following are ingredients that may be made from GMOs.
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Aspartame |
invert sugar |
Ascorbic acid (Vitamin C) although usually derived from corn, is probably not GM because it is not likely made in
North America.
To learn more about GMOs, consult the books Genetic Roulette: The Documented Health Risks of Genetically Engineered Foods by Jeffrey M. Smith or Your Right to Know: Genetic Engineering and the Secret Changes in Your Food by Andrew Kimbrell. Information on GMOs is also available at www.centerforfoodsafety.org and www.HealthierEating.org.
Copyright 2008 Center for Food Safety and Institute for Responsible Technology. No part of this booklet may be reproduced in any form without written permission from both parties. For large print quantities or electronic distribution requests, contact: info@responsibletechnology.org or info@centerforfoodsafety
March 2009 edition
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