High fructose corn syrup (HFCS) consumption ballooned 1,000 percent between 1970 and 1990, Chris Mohr of Diabetes Health reports. Mohr adds that consumption of HFCS can promote insulin sensitivity and obesity. Unfortunately, avoiding HFCS is harder than ever before. HFCS has found its way into hundreds of common foods in the food supply--including many that are considered healthy. For overall health, limit these foods containing corn syrup in your diet.
Cola
The primary sweetener in colas like Coke and Pepsi is HFCS. Mohr reports that using HFCS saves cola manufacturers serious cash when producing their sugary drinks. Unfortunately, you pay the price by a significantly higher risk of obesity. According to George A. Bray of Louisiana State University, people who drink cola regularly tend to be obese. In the April 2004 issue of "American Journal of Clinical Nutrition," Bray reports that HFCS seems to be the culprit that makes soda such a boon to weight gain. Instead of HFCS loaded cola, opt for diet soda, sugar-free water or 100 percent juice.
Yogurt
Yogurt is a healthy snack that's rich in calcium. However, many commercial yogurts use HFCS as a sweetener. Choose fat-free Greek yogurt with no sugar added to enjoy your yogurt without the HFCS. You can sweeten your yogurt naturally by mixing in fresh fruit.
Condiments
Condiments like ketchup and BBQ sauce may contain HFCS to give them a sweet taste. Scan the ingredients list for corn syrup to see if your favorite condiment brand contains potentially harmful HFCS.
Sugary Cereals
Whole grain cereals like granola contain nutrients like folic acid, dietary fiber and thiamine. However, many cereals are sweetened with HFCS. Cereals that are heavily sweetened may contain significant amounts of HFCS. Opt for no sugar added oatmeal for breakfast instead.
Tomato Sauce
Many tomato sauces use HFCS to bring out a sweet tomato-like flavor. Choose tomato sauces that are free of HFCS for your next pasta night.
Canned Soup
Soup in a can is a convenient and low-calorie lunch. However, some brands toss in HFCS as a flavor enhancer. Additionally, soup from a can tends to be rich in sodium, which contributes to hypertension. Choose soups that have no added sugar or prepare your own soup at home.
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