From Natural to Non-GMO: Decoding Common Food Labels

— Alex Bosse

Have you ever looked closely at the packaging of food products at the grocery store and felt overwhelmed? Between labels such as “natural,” “pasture-raised,” and “non-GMO,” you may be wondering what they actually mean for your health, conscience, and wallet. Marketing claims on the front of packages are designed to catch your eye, but they can be misleading and confusing. Let’s break down some of these common labels so you can shop with confidence.

Natural Foods

Labels like “natural” or “all-natural” are some of the most confusing. What the word “natural” actually means depends entirely on what type of food you are buying, as two different government agencies oversee the labeling.

• Packaged & Boxed Foods (Regulated by the FDA): Examples include cereals, chips, granola bars, and crackers. On packaged and boxed foods, “natural” labels are mostly used as a marketing term rather than a strict legal rule. This is because the FDA has no formal definition or official certification process for this term. Instead, the FDA uses an informal policy that considers “natural” foods as minimally processed and free from synthetic dyes, colors, flavors, or preservatives. However, even if a box says “natural,” the product can still contain ingredients like high-fructose corn syrup or GMOs.
• Meat, Poultry, and Eggs (Regulated by the USDA): For meat, poultry, and eggs, the USDA provides a formal definition for “natural” to make sure these products meet specific standards. To use this label, the food must be minimally processed and cannot contain any artificial ingredients or added colors. Companies are also required to include a short statement on the package explaining exactly what they mean by the word “natural”. However, this claim does not cover how the animal was raised. It does not provide details about the use of hormones or antibiotics, whether the animals consumed GMO feed, or the type of environment they were raised in.

Organic Foods

Organic foods must meet specific standards set by the U.S. Department of Agriculture under the National Organic Program (NOP). These rules tell farmers and producers exactly how to grow, raise, and handle their products. The organic label covers three main categories: produce and grains, meat, dairy and eggs, and packaged goods. When shopping for organic foods, you will often find the green and white USDA Organic Seal, which is put on products to show that it has been certified to national organic standards.

For more information about the health and safety of organic foods, visit my blog post on Organic Food Facts: Health, Safety, and Your Budget.

Eggs: Cage-Free, Free-Range, and Pasture-Raised

When shopping for eggs, you’ll see several different labels describing how the hens were raised.

• Cage-Free: This means hens are not kept in tiny cages. Instead, they live in larger indoor spaces like barns where they can move around. However, cage-free does not mean they can go outside or be exposed to sunlight.
• Free-Range: These hens live in a shelter like a barn but must have continuous access to the outdoors. Keep in mind that access only means there is a door available, meaning it does not guarantee the hens actually spent time outside.
• Pasture-Raised: This is often the best choice for animal welfare, as hens spend most of their time outdoors on open pastures with plenty of space to roam.

The USDA regulates cage-free and free-range labels. However, there is no official government definition of pasture-raised yet. To make sure a pasture-raised claim is true, look for a third-party certified seal on the carton.

Grass-Fed vs. Grain-Fed

When comparing grass-fed and grain-fed beef, the main difference is what the cattle ate during the last few months before market. Most cattle actually spend the majority of their lives eating grass, legumes, or other green plants. The real distinction comes down to how they are finished.

• Grass-Fed, Grass-Finished, or 100% Grass Fed: These terms mean the cattle had access to a pasture for their entire lives and were never fed grain. This meat is usually lower in saturated fat and contains more heart-healthy omega-3 fats.
• Grain-Fed or Grain-Finished: While these cattle also start out eating grass for most of their lives, they spend the end of their lives eating grain before being slaughtered. This process produces a more tender meat that is higher in saturated fat because of “marbling”, which are the small white streaks of fat you see within the meat.

Genetically Modified Foods (GMOs)

Genetically modified organisms (GMOs) are bioengineered plants, animals, or microorganisms that are genetically modified to be more resistant to certain pests and diseases. While the science behind GMOs can often sound complex, one of the main goals is to help farmers grow more food with fewer losses. According to the FDA, GMO foods are as healthful and safe to eat as non-GMO foods.

Under current USDA rules, the term “bioengineered” has officially replaced “GMOs” on food packaging. This means that instead of seeing “contains GMOs”, you will now see the phrase “contains a bioengineered food ingredient” with a special USDA-approved symbol. These rules require companies to share if a product contains bioengineered ingredients, though there are some exceptions, such as meat, eggs, or milk from animals that were fed bioengineered foods.

If you want to avoid bioengineered ingredients, look for the “Non-GMO Project Verified” seal, as this label indicates a product has been evaluated and certified to meet Non- GMO Project standards to assure consumers who wish to avoid GMO foods altogether.

Understanding these common food labels can be a good first step toward shopping with confidence. It is important to remember that certain labels do not mean the nutritional content is different, and that the product may end up costing more. By learning to decode labels, you can make the most informed choices for your family the next time you’re shopping at the grocery store.

Logos and trademarks displayed are the property of their respective owners and are used here for educational purposes only.

Resources

• Demystifying Food Labels (University of Florida Extension)
• GMO Labelling (UConn Extension)
• GMOs and Your Health (FDA)
• Grain-Fed vs Grass-Fed Beef- What’s the Difference? (NC State Extension)
• National Organic Program (USDA)
• Organic Food Facts: Health, Safety, and Your Budget (UMaine Extension)
• What do Labels Really Mean? Organic, Natural, Cage-Free, Grass-Fed, Pasture-Raised and Local (UConn Extension)

Author

Alex Bosse has been with University of Maine Cooperative Extension as a Youth Curriculum Coordinator and Supervisor for the Expanded Food and Nutrition Education Program since November of 2020. He completed his supervised dietetic internship at the University of Kentucky in August of 2020 and is currently working towards obtaining his Masters in Public Health at the University of Southern Maine. Alex has a passion for research, community nutrition, and working with food insecure/low-income populations to make healthier food choices and to better access food.