High fructose corn syrup stirs a great deal of controversy. On the one hand you have those who use it in manufacturing telling you that it is simply a natural sweetener. On the other, you have scientific research, reported by the U.S. National Library of Medicine, stating that HFCS is linked to high blood pressure, obesity and diabetes. The evidence on the negative effects of HFCS is clear, and there are foods with excess levels of the sweetener that should be avoided.
Sweetened Drinks
The highest consumption of HFCS comes from sweetened drinks, particularly soft drinks, but also juices and flavored waters. The November 2009 issue of "Current Opinion in Clinical Nutrition and Metabolic Care" reports that there is a link between soft drink consumption and childhood obesity. Besides the high sugar content that can lead to weight gain, there may be another way that HFCS increases weight. A March 26, 2009, report in "Science News" explains that HFCS appears to stimulate signals in the brain that cause you to want more food. Replacing artificially sweetened drinks, especially those with HFCS, with drinks such as water or iced tea can help control weight.
Canned Fruit
Canned fruits are also high in HFCS content. When you shop for canned fruit, be sure to read the labels. If you are looking for peaches and it says "in heavy syrup" on the can, chances are good that it contains HFCS; check the ingredient list. If you are shopping for canned fruit, look for cans that say "no added sugar," or as the Mayo Clinic suggests, fruit that says "packed in own juice." Better still, choose fresh fruit.
Processed Foods
There are numerous processed foods that contain HFCS that you should cut down on or even omit from your diet. According to the Nutrition Research Center, these include products such as breads, pastries, breakfast cereals, cookies, condiments, ice cream, jelly, jam, infant formula, baby foods, crackers, frozen foods, candy, salad dressings, syrups, soups and processed meats. The only way to know for sure if HFCS is in a product is to read the label.
Even with the scientific research on its negative health effects, HFCS will not be going anywhere. It is one of the cheapest ingredients for large manufacturers to use. The best way to steer clear of HFCS is to recognize what foods may contain the sweetener and then read ingredient labels to be sure.
