Foods With The Most High Fructose Corn Syrup
High Fructose Corn Syrup (HFCS) is a popular ingredient used in many processed foods because it is a cheap way to sweeten products. Unlike natural sugars, such as honey or maple syrup, HFCS is largely derived from corn and has a higher concentration of fructose. It is commonly found in sodas, candy, and other sweet treats, but it can also be found in unexpected places like salad dressings and condiments. Here are some common foods with the highest amounts of HFCS.
Sodas and Fruit Juices
Sodas and fruit juices are some of the worst offenders for containing high amounts of HFCS. A typical 12-ounce can of soda contains between 30 and 40 grams of sugar, most of which comes from HFCS. Even fruit juices that are marketed as healthy options can contain just as much sugar as a can of soda. Be sure to check the labels and look for options with no added sugars or sweeteners.
Candy and Sweet Treats
Candy and other sweet treats are also full of HFCS. Most candy bars, like Snickers and Twix, contain around 30 grams of sugar, while gummy candies and sour patch kids can have even more. Baked goods, like cookies and cakes, are also typically loaded with HFCS. Be wary of packaged snacks with long ingredient lists, as they are often hiding high amounts of added sugars.
Sweetened Cereals
Cereals that are marketed to kids are often some of the worst offenders for containing high amounts of sugar, with HFCS being a common ingredient. Brands like Froot Loops and Cap'n Crunch can have up to 12 grams of sugar per serving, which is almost half of the daily recommended intake for children. Be sure to check labels and choose cereals that are lower in sugar and free from HFCS.
Condiments and Dressings
It's not just your sweet treats that contain HFCS - many condiments and dressings also have this ingredient. Ketchup, BBQ sauce, and honey mustard are some of the most common offenders, but other dressings like ranch and Caesar can also contain high amounts of added sugars. Be sure to check the labels and look for options that are free from HFCS and other added sweeteners.
Baked Beans and Canned Fruits
Even seemingly healthy options like baked beans and canned fruits can contain HFCS. Many baked beans brands have added sugars to enhance their flavor, while canned fruits often come packed in syrup or juice that has added sugars. Be sure to choose canned fruits that are packed in water or their own juices, and look for baked beans that are labeled as being low in sugar.
Conclusion
HFCS is a common ingredient in many processed foods, but it is important to be aware of the high amounts of sugar it contains. By checking labels and choosing foods that are free from HFCS and other added sugars, you can improve your overall health and reduce your risk of conditions like obesity and Type 2 Diabetes.
