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Are you a shopper who examines food labels closely? If so, you’ve probably noticed label terms like natural, non-GMO, and organic on some foods and wondered:

• What is natural food?
• What does non-GMO mean in food?
• What is organic food and is it better for you?

You’re not alone if you find these food labels confusing, especially if you want to buy the healthiest options. Keep reading to learn how to decode these common label terms and their relationship to a food’s nutritional quality.

Who Regulates Food Labels?

The U.S. Department of Agriculture (USDA) oversees labels for meat, poultry, and egg products like pasteurized liquid eggs in the United States. The U.S. Food and Drug Administration oversees labels for all other fresh and packaged food products, including seafood and shelled eggs.

Food labels have evolved, but their goal and purpose have remained the same. They help you make informed choices about the health and safety of the foods you buy. However, they are also one way food manufacturers compete for consumer attention.

Packaged food must have a nutrition facts label and an ingredient label that lists possible allergens, such as wheat or milk. These labels describe what is in the food.

Many food manufacturers include optional claims on food labels that describe the growing or processing of the food or ingredients. These include label terms like:

• Natural
• Non-GMO
• Organic

Whether foods with these optional labels are better for you — or if the labels just make food seem healthier — is debatable.

Are Natural Foods Healthier?

The words “natural” or “all-natural” appear on many products, from produce to packaged snacks. Natural is a popular label term that manufacturers use because it can make food seem healthy. Unfortunately, the term has no standard legal definition, and there’s room for interpretation.

The USDA defines natural products as those with no artificial ingredients and only minimal processing. The FDA says foods labeled natural must have nothing artificial, including color additives, added to the food. The label should also explain the natural claims — for example, “no added coloring” or “no added artificial ingredients.”

Though that sounds good, the term natural doesn’t address things like:

• Animal welfare — The term natural doesn’t cover how farmers raise or feed animals or whether they receive hormones or antibiotics.
• Nutrition content — Natural foods may still have significant sodium or saturated fat.
• Use of pesticides or herbicides — Foods made with conventionally grown ingredients can still contain both.

What does natural flavor mean in food?

Many foods and beverages list “natural flavors” on their label. But this is another area where the term natural is controversial.

Manufacturers create natural flavors from animal or plant sources, such as meat, fish, herbs, spices, roots, or other plant parts. In contrast, artificial flavors come from chemicals made in a lab. However, manufacturers can still use preservatives, synthetic solvents, and other chemicals to extract natural flavors.

The bottom line is that the word natural on a food label doesn’t necessarily mean the food is better for you or guarantee that food is healthy.

What Does Non-GMO Mean in Food?

GMO stands for genetically modified organisms. It refers to plants and seeds whose DNA has been intentionally altered in a lab.

Non-GMO foods occur naturally and have not been genetically modified. However, GMOs are frequently found in processed foods. Ingredients like cornstarch, soybean oil, corn syrup, and sugar often come from GMO crops.

GMO foods can include:

• Apples — Certain varieties of GMO apples resist browning when you cut them.
• Canola — Farmers grow GMO canola for cooking oil.
• Corn — Manufacturers use GMO corn to make cornstarch or high fructose corn syrup in processed foods and drinks.
• Pink pineapples — These GMO pineapples have higher levels of lycopene, a health-promoting antioxidant compound also found in tomatoes and watermelon.
• Potatoes — GMO potato varieties resist bruising and browning.
• Rainbow papaya — This variety is more hearty and resists a virus disease that can destroy papaya crops.
• Soybeans — Food companies use GMO soybean oil for many processed foods.
• Sugar beets — More than half of the sugar in products bought at the grocery store comes from GMO sugar beets.
• Summer squash — This vegetable is resistant to plant viruses, but GMO squash isn’t widely available.

GMOs can produce crops that:

• Are disease- and drought-resistant, needing less water and fertilizer.
• Are sometimes more nutritious, such as pink pineapples.
• Grow better and faster.
• Produce less food waste from foods like non-browning apples or potatoes.
• Require less pesticide use.

The FDA monitors GMOs for safety. There’s no evidence that GMO foods are harmful, cause allergies, or are less healthy. There’s also no evidence that non-GMO foods are better for you.

Still, if you have concerns about GMO foods, you can look for the non-GMO label. The most accurate non-GMO claim comes from the Non-GMO Project, an independent organization with strict verification standards.

What Is Organic Food?

Organic refers to how farmers plant, grow, and handle food and how manufacturers process food. The USDA regulates organic foods and holds farmers and manufacturers who use the certified organic label to high standards. Foods with the USDA Organic label contain at least 95% organic ingredients. If a food is labeled “made with organic” then the product must contain at least 70% organically produced ingredients.

Every part of the organic food system has regular inspections to ensure:

• Animals have outside access and eat organic food.
• Farmers don’t use growth hormones or antibiotics for animals.
• Farmers use natural pesticides or herbicides for crops.
• Nonorganic ingredients aren’t mixed with organic ingredients during handling, processing, or manufacturing.
• Seeds and plants are organic.
• Soil is free from sewage, sludge, or chemicals.

Eating organic foods means you’ll get fewer pesticides or other chemicals from your food. However, there’s no evidence that organic food is safer, healthier, more nutritious, or better at improving your health compared to conventionally grown food.

Deciding whether or not to buy organic is a decision based on personal preference and budget. Organic food is more expensive. I have had patients tell me they don’t eat fruits and vegetables because they can’t afford organic. Eating conventionally grown fruits and vegetables will always be better than not eating them at all. There’s no evidence that you’re gaining any nutrition advantages by buying organic.

The Best Way to Choose Healthy Foods

The easiest way to ensure you fill your grocery cart with healthy foods is to stick to whole, minimally processed foods as often as possible.

Nutritious whole foods include:

• Dairy foods like milk and yogurt.
• Dried or canned beans (legumes).
• Eggs.
• Fresh, frozen, or canned fruits and vegetables.
• Fish, poultry, or lean meat.
• Nuts and seeds.
• Olive oil.
• Tofu or tempeh.
• Whole grains like oats, shredded wheat, quinoa, or farro.

A healthy diet includes a variety of foods from each food group. Still have questions about food labels? Contact a dietitian to learn more and get help planning a healthy diet.