The sweetening component in a host of foods has been the topic of discussion among many people focusing on their diet and trying to make improvements. High fructose corn syrup is a common preservative and sweetener made by changing the sugar in cornstarch to fructose, according to the Mayo Clinic. The final product is cheaper than sugar and can extend the shelf life of packaged foods, making it a popular option among food manufacturers.
Beverages
Many sweet beverages are made with high fructose corn syrup and therefore have a high content of both calories and sugar. Fruit juices, canned fruits in heavy syrups, sodas and fruit-flavored drinks should be avoided whenever possible. Milk and beverages without added sugars are better options, especially for children and diabetic individuals.
Snacks
Processed snacks are never a good choice, due to their altered state. Nutrition is extracted from foods when they are processed and enriched, making them last longer but lose important nutritional value. Sugars are added, including high fructose corn syrup and they become calorie-laden, unhealthy options. High-fructose snacks include kid's fruit snacks, cookies, crackers and candy. Popsicles and other sweet treats can also be high in fructose. Better snack options include nuts, cheese sticks, raisins and other natural selections.
Packaged and Frozen Foods
Ready-to-eat meals and frozen foods can be a real time saver, putting food on the table in a matter of minutes, but they are not smart options for health. Frozen foods like waffles, toaster pastries and ready-to-eat pancakes can make for a speedy breakfast or snack, but are often high-fructose foods with little nutritional value. In addition, some packaged foods that seem healthy are sometimes just the opposite, due to deceptive packaging. Products like fruit yogurts or frozen fruit might be loaded with fructose. Potpies, vegetables in sauces and microwave meals are generally unhealthy.
Breads, Cereal and Bakery Items
Most people are aware of the high sugar content in bakery items like donuts, cakes and other sweet treats. However, breads, bagels and other bakery items may also have high fructose corn syrup added. These products might appear healthy but are actually high in fructose. Food labels and clear packaging requirements make it easier to choose better foods. Look at the ingredient list rather than the face of the package and watch out for cereals that boast whole grains but are high in fructose.
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