Organic! Non-GMO! Natural! … Wait, What Does That Actually Mean?

Fresh vegetables displayed at grocery a store.

Organic, non-GMO, all natural – What does it mean?

When I first got into nutrition, I assumed that organic and non-GMO meant a food was automatically better, somehow cleaner. At the time, I didn’t even know what the difference was between “organic,” “all-natural,” or “non-GMO.” (We all start somewhere, so no judgment if you’re in the same boat.)

But curiosity got the better of me. I wanted to understand what these terms actually meant, not just what the packaging made me feel about them.

The truth? The answers surprised me and challenged a lot of what I believed.

With so many food labels and marketing claims out there, it’s no wonder people feel overwhelmed, especially when you’re just trying to make the best choice for your health, your wallet, and your values.

While people often use “organic,” “non-GMO,” and “all-natural” interchangeably, they don’t mean the same thing. And depending on your beliefs, those differences can really matter.

This post is the first in a short series where we’ll break down these terms, starting with what the seals and logos actually stand for.

So, what is the difference? Let’s break it down.

Organic:

Organic means that a food item, whether whole or processed, was not grown or produced with any chemical-based fertilizers, synthetic pesticides, is non-GMO, and is free of antibiotics and growth hormones. If the food item is animal-based, such as meat, eggs, or dairy, the organic seal includes some animal welfare standards, such as requiring access to the outdoors, being fed a diet of certified organic feed, and never receiving treatment with hormones or antibiotics.

Organic farms and food manufacturers must undergo rigorous testing to ensure their products comply with organic regulations to earn this seal.

But be aware: a food can contain organic ingredients without being fully certified “USDA Organic.” So if you're looking for the real deal, look for the official green and white USDA Organic seal.

Non-GMO:

A non-GMO food is a food item that was grown or made without the practice of genetic modification (also called bioengineering) and does not contain genetically modified ingredients. It can, however, be grown with synthetic fertilizers and pesticides. As for animal products (meat and dairy), non-GMO does not guarantee that an animal wasn’t treated using growth hormones or antibiotics. It only guarantees that the animal was fed a diet that is also free of GMOs.

All-Natural:

“All-natural,” “100% natural,” or “natural” means that food does not include artificial or synthetic ingredients such as coloring, flavors, or preservatives. These products are typically minimally processed, meaning the food item has undergone minimal alteration. However, it does not mean that the food is organic, non-GMO, or more nutritious.  

Currently, neither the FDA nor the USDA has an official definition of “natural” or an approval process in place. All-natural food items, as well as those labeled “natural,” may still be produced using synthetic fertilizers and pesticides or contain GMO ingredients.

These products don’t require third-party verification, such as the organic seal or the Non-GMO seal, and manufacturers can choose whether to include these seals on their products as “all-natural,” “100% natural,” or “natural.” These seals do not guarantee that the product is organic, healthy, free from GMOs, or produced without the use of chemicals or antibiotics.

What’s more is that there is no pre-market review for products claiming to be “all-natural,” “100% natural,” or “natural,” and the FDA typically only takes action if a claim is deemed misleading or false based on complaints or inspections. As for the USDA, a product labeled “natural” must also include a brief explanation, such as “no artificial ingredients; minimally processed.” However, third-party verification is still not required.

In short: The word “natural” on a label doesn’t guarantee much, and food companies know that!

Marketing: Beyond the Seal

When companies use the USDA Organic or Non-GMO Project seals, it gives their products more credibility. It can also create a sense of trust and even brand loyalty. These seals help products stand out on the shelf, and they allow companies to charge premium prices.

The packaging usually leans into this too: soft colors, leafy designs, clean fonts, all giving off a “healthy” vibe of naturalness and quality.

But that doesn’t always mean the food is healthier.

A Quick Example: UNREAL vs. Snickers

The Non-GMO Project Verified UNREAL’s Dark Chocolate Peanut Caramel Nougat Bar says it has “40% less sugar than the leading brand*.”

Flip the package over, and there’s a tiny note:

“*40% less sugar than the leading brand on an equal weight basis.”

Sounds impressive — until you do the math.

• UNREAL Bar: 19g, 90 calories, 8% saturated fat, 6g added sugar

• Fun-Size Snickers: 17g, 80 calories, 8% saturated fat, 8g added sugar

The sugar difference? Just 2 grams.

Not 40%. That “40% less” claim is based on 100g servings, not a bar-to-bar comparison, and most people aren’t eating 100g of candy in one sitting (unless it’s Halloween… we’ve all been there).

UNREAL’s 40% less sugar than leading brand claim on package.

Nutrition comparison of UNREAL’s Dark Chocolate Peanut Caramel Nougat Bar to a Snickers fun-size.

Misconceptions

Wowza! No wonder it’s all so confusing!

Food companies throw these terms around all the time. It’s easy to think you’re making a healthier choice based on labels alone.

It’s important to remember that these companies are businesses. And their goal is to sell products. That’s not necessarily a bad thing, but it does mean that marketing plays a big role in how we perceive health.

Some products may say things like “made with organic ingredients” or “contains non-GMO ingredients,” which isn’t the same as being fully certified. And just because a product is organic, non-GMO, or “natural” doesn’t mean it is low in sugar, fat, or sodium or high in fiber.

In fact, some “healthy” versions can have more sugar or fat than their conventional counterparts. That’s something to think about if you’re managing your weight, blood pressure, or blood sugar.

So what should you look for?

USDA Organic Seal

• Has passed the test from the National Organic Program (authorized by the USDA).

• Has met all organic requirements.

• Means at least 95% of the ingredients are organic.

•  Non-GMO by default.

Official USDA Organic Seal.

 The Non-GMO Project Seal

• Third-party tested.

• Has met all non-GMO requirements.

• Can use different seals/logos.

• The Non-GMO Project Verified seal, featuring the butterfly, is most well-known.

• Products must contain less than 0.9% GMO ingredients.

The Non-GMO Project Verified seal in comparison to a generic non-GMO seal.

“Natural” Seals

• No testing is needed to ensure purity or quality.

• Not regulated, not verified, and often used loosely

• No standard seal or definition.

Bottom line:

If buying organic or non-GMO fits your values or lifestyle, there’s nothing wrong with that.

But it’s good to be informed. Because at the end of the day, those seals say more about how your food is produced than how it affects your body.

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.