Common Foods With High Fructose Corn Syrup
If you’re concerned about your health, you may be aware of the debate surrounding high fructose corn syrup (HFCS). This sweetener is found in many processed foods and soft drinks, and there is evidence to suggest that it can contribute to a range of health problems, including obesity, diabetes, and heart disease. In this article, we’ll take a closer look at common foods that contain HFCS, so you can make informed decisions about what you eat.
What is High Fructose Corn Syrup?
High fructose corn syrup is a sweetener made from corn starch. It’s derived by breaking down the starch into glucose and then converting some of that glucose into fructose. This process results in a sweetener that is cheaper and easier to use than other forms of sugar, which is why it’s become so popular with food manufacturers. It’s estimated that HFCS can be found in up to 80% of processed foods in the US.
Foods That Commonly Contain High Fructose Corn Syrup
Soft drinks are one of the primary sources of HFCS in the American diet. A standard 12-ounce can of soda can contain 8 teaspoons of sugar, most of which comes from HFCS. Other common foods that contain HFCS include:
- Breakfast cereals: Many breakfast cereals contain high levels of sugar, including HFCS. Check the nutrition label to see if your favorite cereal contains this sweetener.
- Jams and jellies: Even fruit spreads can contain HFCS. Look for products that are sweetened with natural fruit juices instead.
- Bread: Some brands of bread contain HFCS to add a touch of sweetness. Choose whole grain breads that are naturally low in sugar instead.
- Yogurt: Some yogurts are high in sugar, including those that contain HFCS. Choose plain yogurt and add your own fresh fruit instead.
- Sweetened beverages: In addition to soda, many other sweetened beverages contain HFCS, including fruit juices, sports drinks, and energy drinks.
- Sauces and condiments: Ketchup, barbecue sauce, salad dressings, and other condiments can all contain HFCS. Look for products that are lower in sugar or make your own sauces at home.
Health Risks of HFCS
There’s no doubt that consuming too much sugar, including HFCS, can be harmful to your health. Some of the health risks associated with HFCS include:
- Obesity: Studies have shown that people who consume high levels of sugar are more likely to be overweight or obese.
- Diabetes: There is evidence to suggest that consuming too much sugar, including HFCS, can increase your risk of developing type 2 diabetes.
- Heart disease: Excessive sugar consumption has been linked to an increased risk of heart disease.
- Liver damage: HFCS has been shown to contribute to liver damage, including non-alcoholic fatty liver disease.
Conclusion
While HFCS is found in many common foods, that doesn’t mean you have to give up your favorite treats altogether. However, it’s important to be aware of how much sugar you’re consuming and to make an effort to choose lower-sugar options whenever possible. By doing so, you can reduce your risk of developing serious health problems and enjoy a healthier, more balanced diet.