If you want to reduce your intake of HFCS, you should take stock of what common foods and beverages contain this controversial sweetener. This article lists 11 foods and drinks that commonly contain HFCS.
High fructose corn syrup (HFCS) is a common sweetener made from corn syrup that is partially converted from glucose to fructose. Some research shows that HCFS may increase inflammation more than regular sugar, but it has similar effects on weight, cholesterol, and blood pressure.
Diets rich in fructose have been linked to health concerns like fatty liver, high triglycerides, insulin resistance, high blood sugar, and an increased risk of type 2 diabetes.
Conversely, consuming fewer foods and beverages with excess fructose may decrease liver fat and lower triglyceride levels.
Plus, many foods and drinks that contain HFCS are highly processed and high in calories and added sugars. These may contribute to weight gain and many other health concerns.
If you have a sweet tooth like mine, you crave a piece of candy as a pick-me-up.
However, your favorite candy may contain HFCS, plus some other ingredients that you may want to avoid for optimal health.
Even if you buy HFCS-free candy, you should be aware that all candy, regardless of the source, is high in added sugar.
Cutting back on your total added sugar intake is a good way to support your health and help protect against health conditions like obesity, diabetes, and heart disease.
Adults and children alike enjoy packaged sweets like cupcakes, pastries, and cookies. However, it may be best to eat them sparingly.
This is because packaged sweets are usually high in calories, fat, and added sugar. Plus, many packaged desserts are sweetened with HFCS.
Soda intake is strongly associated with a variety of health concerns, including an elevated risk of:
Studies suggest that HFCS-sweetened soda may contain high amounts of advanced glycation end products (AGEs).
These harmful compounds travel from the intestines to other tissues, causing inflammation and possibly worsening joint inflammation in people with rheumatoid arthritis.
Plus, AGEs have been linked to diabetes, kidney disease, and heart disease.
Many popular soft drinks are sweetened with HFCS.
Even though some juice drinks are made with 100% fruit juice and contain no added sweeteners, many juice drinks are flavored with sugary additives, including HFCS.
Children and teens often opt for these sweetened fruit juices due to targeting by advertisers — a controversial practice because kids may become accustomed to a high-sugar diet as a result.
Fast food intake is associated with a number of health concerns, including obesity and elevated heart disease risk factors in children and adults.
This isn’t surprising — these highly processed foods contain calories, sodium, refined carbs, and added sugar.
Some fast food menu items may contain HFCS.
In fact, many desserts served at fast food establishments are sweetened with HFCS. Sweet dipping sauces served with fast food favorites like chicken nuggets may also contain HFCS.
When you’re cooking a savory dish, the last thing you might be concerned with is added sugar.
In fact, many of your favorite sauces are high in added sugar, sometimes in the form of HFCS.
Plus, your favorite savory dips can contain HFCS as well. Ketchup is just one example.
Ice cream and ice pops are common sources of HFCS and other added sweeteners. Many ice creams are sweetened with HFCS as well.
Remember that food labels list ingredients used in the greatest amounts first, meaning that HFCS is one of the main ingredients in many of these products.
You may not be surprised to learn that common breakfast sweets like Pop-Tarts contain HFCS. However, you may not expect savory breakfast items to harbor HFCS.
Even savory breakfast dishes can contain HFCS. Be sure to check the ingredient list thoroughly.
Fruit preserves, jams, jellies, and packaged peanut butter and jelly blends can be sneaky sources of added sugar, including HFCS in many brands.
Pancake syrup and dessert syrups are super sweet, and some or all of that sweetness may come from HFCS.
Keep in mind that pancake syrup is not the same as 100% pure maple syrup, which is free from ingredients like HFCS. However, note that pure maple syrup is very high in sugar, and overconsuming it may also be harmful to your health.
Dessert syrups like chocolate or caramel sundae syrup are often also made with HFCS.
When you’re purchasing applesauce, the last ingredient you’d expect to find on the label is HFCS.
Yet, many applesauces are sweetened with HFCS. To avoid HFCS and other added sweeteners, look for applesauce with no sugar added.
Reducing your consumption of all sources of added sugar — including HFCS — is a smart way to improve your overall health.
Certain foods and beverages, including soda, candy, ice cream, breakfast foods, snack foods, and packaged desserts, commonly contain added sweeteners like HFCS.
If you’re unsure whether a product contains HFCS, read the ingredients label. Also, look for other sources of added sugar, such as cane sugar, corn syrup solids, and agave.
Just one thing
Try this today: If you’re looking to reduce your HFCS intake and keep your sweet tooth sated, a yogurt parfait makes both a nutritious breakfast and a protein-rich dessert.
Buy a quart of unsweetened Greek yogurt, then add your favorite fruits, fiber-packed chia seeds, and — if you need more sweetness — a drizzle of natural honey.