High-fructose corn syrup is a sweetener that is added to flavor and increase the shelf life of food. According to a 2009 study by the Institute for Agriculture and Trade Policy, some products with high-fructose corn syrup contain mercury, and the American Society for Clinical Investigation suggested in another 2009 study that high-fructose corn syrup may cause weight gain or obesity. The Mayo Clinic suggests limiting your intake if you are concerned about the effects high-fructose corn syrup.
Step 1
Stop drinking soda. Soda has a large amount of high fructose corn syrup and should be limited to only special occasions. Offer your children water or milk at meals instead of sugary drinks like soda.
Step 2
Purchase the right kinds of juice. Some juices contains high-fructose corn syrup, while others do not. Cranberry juice cocktail, for example, usually contains high-fructose corn syrup, while 100 percent cranberry juice does not. If the juice does not say "100 percent juice" on the label, assume it has high-fructose corn syrup, and check the ingredients to be sure.
Step 3
Limit processed food, especially snacks. It may not be a surprise that sweet packaged and processed foods usually contain high-fructose corn syrup, but it can also be present in savory foods, like packaged lunchmeat, crackers and chips. Keep a supply of carrot, celery and apples already washed and cut into bite-sized pieces in the refrigerator to prevent snacking on processed foods.
Step 4
Watch your fast-food intake. Fast-food chains place high amounts of high-fructose corn syrup in their food to make it taste better and increase its shelf life. Even foods that do not taste sweet may contain high-fructose corn syrup, like bread and ketchup. If you must order from a fast-food restaurant, ask to see the restaurant's list of ingredients before ordering to avoid high-fructose corn syrup.
Step 5
Check the label when in doubt. If you see a product at the grocery store and you are not sure whether or not it contains high-fructose corn syrup, read the list of ingredients.
Tips and Warnings
- Avoid canned fruit labeled as being "in heavy syrup." The syrup usually contains high fructose corn syrup.
- High-fructose corn syrup may be present in products labeled "natural," "all-natural" or "organic."
Things You'll Need
- Milk
- 100-percent fruit juice
- Carrots
- Celery
- Apples
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