High fructose corn syrup, or HFCS, is everywhere. But if you don't want it in your body -- and if you are health-conscious, you don't -- you can learn to avoid it. MayoClinic.com is cautious about detailing the dangers of HFCS, although researchers cite concerns about the way it is processed and increases triglyceride levels, which can contribute to cardiovascular disease. It's also bad for the environment. Agribusiness corn is grown as a mono-crop with lots of pesticides that enter the ground and water supply. So protect yourself and the planet, and skip the HFCS.
Step 1
Give up most soft drinks, commercial baked goods -- including breads -- junk food, fast food, many processed foods, sweetened breakfast cereals, canned soups, sports bars and granola bars, fruit juices and drinks, sauces, restaurant meals and school lunches.
Step 2
Read the label. This gets easier over time as you learn to recognize which foods and brands are likely to contain HFCS. You are safe with a 100 percent organic label because HFCS can never be completely organic so cannot be part of a certified organic product. But check your breads, spaghetti sauces, yogurts, breakfast cereals, ketchup, even frozen vegetables and sandwich meats. Don't buy anything that contains glucose-fructose syrup, isoglucose, maize syrup or corn sugar. Take a magnifying glass to the grocery store to read particularly tiny labels.
Step 3
Lower your sweets intake. A habit of reaching for sweets makes you vulnerable to ingesting foods sweetened with high fructose corn syrup. Substitute fresh fruit for candies and sugary desserts. This will lower your craving for sweets, which is fed by over-consuming sweetened foods. Breaking an unhealthy cycle makes it easier to avoid foods made with HFCS.
Step 4
Prepare your foods from scratch. You can be sure a food doesn't have HFCS in it if you buy it fresh from a reputable source, cook it yourself without HFCS condiments and serve it minus any HFCS sauces.
Tips and Warnings
- Several national health-oriented grocery chains have a policy of no HFCS products on their shelves. Some fresh food, vegan and vegetarian restaurants have a policy of banning HFCS products from their kitchens. Check before ordering if you are not sure.
Things You'll Need
- Magnifying glass (optional)
Member Comments