High fructose corn syrup (HFCS) is a processed sweetener and food preservative made from cornstarch. Unlike other sugar additives, HFCS delays the expiration date of most foods for a low price, while still maintaining a great taste. Unfortunately, the tastier food is, the more likely you are to overeat it, which is one reason why the "American Journal of Clinical Nutrition" links foods containing HFCS to obesity. Therefore, beware of HFCS-containing foods, as they can be damaging to your health and diet.
Soft Drinks
Soft drinks, including most sodas, flavored whole milks, milkshakes, fruit punches, sports drinks and fruit juices, contain high levels of HFCS. Manufacturers add the ingredient to enhance the flavor and prolong the shelf life of the product, but at the same time, the addition of HFCS heightens the number of calories per serving as well as your likelihood to want more.
The Mayo Clinic says when soft drinks replace healthier beverages like water, skim milk and unsweetened juices, you can potentially miss out on important nutrients. Furthermore, you often consume more calories for energy than you actually need. As a result, the excess calories get stored as fat, causing weight gain.
Canned Fruit
The canning process not only reduces the nutritional content of fruit when combined with an HFCS-based syrup, but it can also increase your calorie count per serving. Consequently, licensed dietitian Becky Hand, of SparkPeople.com, suggests choosing canned fruit packaged in its own juices or marked as unsweetened or in a light syrup. Still, check the label for the addition of HFCS as one of the main ingredients.
Cereal
Many frosted and sugary cereals rely on HFCS as both a preservative and a flavoring. The Harvard School of Public Health reports that most cereals marketed to children do not contain enough fiber and other nutrients to compensate for all the added sugar. Although the Food and Drug Administration requires manufacturers to note the amount of sugar on the label, there is no differentiation between the amount of natural sugar from the food and the HFCS added to the product. You'll have to scan the cereal's ingredient label for HFCS before buying it.
Baked Goods & Desserts
According to a September 18, 2009, article in the "American Journal of Clinical Nutrition," many baked goods and desserts contain HFCS as a sweetener in their creams, jellies and syrups. Also, certain ice creams, yogurts and most candies include HFCS for enhanced flavoring and food preservation.
References
- Mayo Clinic: Nutrition and Healthy Eating
- Spark People: The Truth about High Fructose Corn Syrup
- Harvard School of Public Health: Finding Sugar in Cereals Takes Detective Work
- "American Journal of Clinical Nutrition"; Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity; Bray GA, Nielsen SJ, Popkin BM; April 2004
- "American Journal of Clinical Nutrition"; High-Fructose Corn Syrup: Is this what's for dinner?; Duffey K, Popkin B; Sept. 18, 2009
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