Once you start to read the labels on food packages, it may seem as though high-fructose corn syrup is unavoidable. However, you can make some substitutions in your diet to reduce your consumption of high-fructose corn syrup, which is high in calories and low in nutrients. Some choices are healthier than others, and a nutritionist can advise you on the best selections.
High-Fructose Corn Syrup Overview
High-fructose corn syrup provides 4 calories per gram, and it is a common sweetener in soft drinks and baked desserts, according to MedlinePlus. Individuals who eat more high-fructose corn syrup and other added sugars have a greater risk for obesity, high triglycerides, tooth decay and type 2 diabetes, according to MayoClinic.com. Some people believe that high-fructose corn syrup is less healthy than other added sugars, so you might want to look for substitutes.
Added Sugars
Close substitutes for high-fructose corn syrup are other varieties of added sugars, which increase the sweetness of foods. Manufacturers may also use added sugars to improve the texture and lengthen the shelf life, according to MayoClinic.com. Processed substitutes for high-fructose corn syrup include corn syrup, dextrose and sucrose, such as white sugar and confectioner's, or powdered, sugar. Unprocessed sugars which serve similar functions include honey, molasses, fructose and brown sugar.
Non-Nutritive Sweeteners
Non-nutritive, or artificial, sweeteners can provide the sweetness of high-fructose corn syrup without the calories or the effects on your blood sugar, according to MedlinePlus. Examples include aspartame, acesulfame K, saccharin and sucralose. The FDA has approved many artificial sweeteners for diet beverages, sugar-free desserts and diet condiments such as jam. They are also available at the store for use in recipes or as table-top sweeteners. They do not provide the texture and bulking properties of high-fructose corn syrup.
Fruit
A healthy way to reduce your consumption of high fructose corn syrup and other added sweeteners is to choose naturally sweet foods, such as fruit. Most kinds of fresh fruit are low-calorie and low-fat, and they provide essential nutrients such as dietary fiber, vitamin A, vitamin C or potassium. Eat them with breakfast, as snacks or for dessert as substitutes for processed options with high-fructose corn syrup. Fruit can spike your blood sugar levels, because its fructose is the same as the fructose in high-fructose corn syrup, so talk to your doctor about how much you can have if you have trouble controlling your blood sugar levels.
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