Genetically modified foods are more common than you think, and most of the time you won’t even see them coming. Labels don’t always make it obvious, but a lot of everyday items are made with ingredients from genetically altered crops. From oils and sweeteners to processed snacks and pantry staples, GMOs are everywhere. Some people avoid them because they want fewer chemicals in their food. Others just want to know exactly what they’re eating. If you’re trying to steer clear, this list lays out which foods to skip and what to look for on the label.
Corn
Most of the corn grown in the United States is genetically modified, but that typically doesn’t include sweet corn sold fresh on the cob. The majority of GMO corn is field corn, which is processed into ingredients used in a wide range of packaged foods. These ingredients are rarely labeled as “corn,” so it’s easy to miss.
Common examples include high-fructose corn syrup, corn oil, cornmeal, cornstarch, dextrose, and maltodextrin. If you’re trying to avoid genetically modified corn, it’s important to read labels closely and choose products labeled as organic or non-GMO verified. Corn on the cob is usually safe, but anything processed is worth a second look.
Soybeans
The majority of soybeans grown in the U.S. are genetically modified to tolerate herbicides. These soybeans are used to produce products such as soy milk, tofu, vegetable oil, and lecithin, a common additive in processed foods. Avoiding GMO soybeans can be difficult unless you seek out certified organic or non-GMO options across a variety of packaged goods.
Canola
Canola plants are frequently genetically modified to withstand herbicide use, making them more efficient to farm. Canola oil, which is extracted from these plants, is commonly used in cooking and processed foods. Choosing organic or non-GMO certified oils is the most reliable way to avoid genetically modified canola.
Papaya
Hawaiian papayas are often genetically modified to resist the ringspot virus, which once threatened to wipe out the crop. This genetic modification has helped stabilize papaya production, but it means many papayas sold in the U.S. are GMO unless labeled otherwise. To avoid them, look for organic or non-Hawaiian varieties.
Zucchini
Some zucchini varieties have been genetically modified to resist viruses that commonly damage crops. These modifications are intended to reduce crop loss, but they also mean the produce has been altered at the genetic level. Organic zucchini is the most reliable choice for those avoiding GMOs.
Sugar Beets
More than half of the sugar produced in the U.S. comes from genetically modified sugar beets. These crops are engineered to tolerate herbicides, allowing for more efficient farming practices. Unless a product specifies that its sugar comes from cane sugar or is certified organic, it likely contains GMO-derived ingredients.
Alfalfa
Alfalfa is a forage crop primarily used to feed livestock and is often genetically modified to tolerate herbicides. While it is not eaten directly, it enters the food chain through dairy, meat, and other animal products. Avoiding GMO alfalfa is difficult without choosing organic animal products.
Potatoes
Certain potato varieties have been genetically modified to resist bruising and browning. These changes are designed to extend shelf life and reduce food waste. If you want to avoid genetically modified potatoes, choose organic or look for labeling that identifies non-GMO varieties.
Apples
Some apples, such as the Arctic variety, have been genetically engineered to resist browning when sliced. These apples are marketed for their extended freshness and shelf appeal. To avoid GM apples, choose whole organic varieties and avoid pre-sliced apple products unless labeled non-GMO.
Tomatoes
Although the original genetically modified tomato, known as the Flavr Savr, is no longer sold, other GMO tomato varieties are in development and used in some commercial applications. These are designed to improve shelf life and durability. Organic canned tomatoes and sauces are the safer option if avoiding GMOs is the goal.
Squash
Yellow squash is among the vegetables that have been genetically modified to resist viral infections that affect crops. These changes are intended to protect yields but are not always labeled at the store. Choosing organic squash is the most consistent way to steer clear of GM varieties.
Eggplant
In some countries, especially in South and Southeast Asia, eggplants are genetically modified to protect against pests. These modifications are less common in the U.S., but global supply chains can make it difficult to track origin. Organic eggplants offer more transparency for those avoiding GM foods.
Rice
Golden rice is a genetically modified variety developed to address vitamin A deficiencies in developing countries. While it is not widespread in the U.S., other forms of genetically modified rice are being introduced. Buying organic rice or rice labeled as non-GMO is the clearest way to avoid genetically modified varieties.
10 Most Dangerous Foods Americans Eat Every Day
Think your daily diet is safe? Think again! Some of the foods we munch on every day are ticking health time bombs, hiding serious risks behind their tasty facades. We’re unveiling some common everyday foods that could be wrecking your health and exposing the truth about what’s really on your plate.
Read it Here: 10 Most Dangerous Foods Americans Eat Every Day
*Select images provided by Depositphotos.
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
