The Hidden Dangers of High Fructose Corn Syrup in Everyday Foods

Have you noticed the ingredients on some packaging?  In place of sugar some manufacturers are using high fructose corn syrup to sweeten foods.  So much so that now you can find packages with bold letters stating, No High Fructose Corn Syrup.   What is high fructose corn syrup and how does this sweetener affect your health?

What is high fructose corn syrup? 

High fructose corn syrup is made from corn starch.  After processing it is a liquid composed of 55% fructose and 45% glucose. 

How is high fructose corn syrup used in foods?

One doesn’t go to the store to buy high fructose corn syrup, rather manufacturers use high fructose corn syrup in place of sugar to sweeten foods as high fructose corn syrup is cheaper. 

High fructose corn syrup not only adds sweetness to foods, it also is used for other reason such as surface browning, giving “moisture, structure, and texture” to foods.  In foods like bread, jellies, and jams it is used as a preservative. 

What foods are likely to have high fructose corn syrup as an ingredient?

• Sugary beverages including sodas, fruit drinks, sports drinks.  (Note: 100% juice would not have added high fructose corn syrup.)
• Desserts: cookies, candy, muffins, other sweets. 
• Fast Food: Many desserts served at fast food restaurants contain high fructose corn syrup.  Some sauces like sweet-dipping sauces may have high fructose corn syrup. 
• Condiments: ketchup, BBW sauce often contain high fructose corn syrup.
• Ice Cream, popsicles: Check out the ingredients in the ice cream you buy to see if high fructose corn syrup is listed.  My husband was buying a fudge type ice pop and it had high fructose corn syrup as a sweetener. 
• Breakfast cereals and foods:  Check out Pop Tarts, sausages, breakfast sandwiches like eggs with bagels, eggs and croissants as they may contain high fructose corn syrup. 
• Jams and jellies
• Bread and crackers such as Ritz crackers. 

What are the health risks of high fructose corn syrup? 

Consuming high fructose corn syrup has been linked to several health conditions including:

• Increased risk of type 2 diabetes
• Heart disease as high fructose corn syrup may raise triglyceride and cholesterol levels.
• Weight gain: Foods with high fructose corn syrup may reduce feelings of fullness and thus lead to more calories consumed.
• Fatty liver: high fructose corn syrup may lead to fat accumulation in the liver which can cause inflammation and fibrosis.
• Gut health: A healthy microbiome is important to one’s health.  High fructose corn syrup can disrupt your gut microbiome which can affect your health. 
• Inflammation: Cleveland Clinic notes, “Some researchers have found that a diet high in sugar, including high fructose corn syrup, may lead to increased inflammation in the body.” 

Action steps to cut back on high fructose corn syrup.

1. Read labels, look at the ingredients and look for “high fructose corn syrup”.  Start with your pantry and see if ketchup, bread, cereal, crackers, cookies, etc. has high fructose corn syrup listed as an ingredient.
2. Grocery shopping:  Look at packages that say, “No high fructose corn syrup”. 
3. Switch products: Choose crackers, bread, cereal products that don’t use high fructose corn syrup.  For example, Triscuit crackers, original, contain whole grain wheat, canola oil, and sea salt.  You can buy ketchup and many other products without high fructose corn syrup.  I buy jams at our local farmer’s market and sugar is listed as the sweetener. 
4. Add more whole foods to your diet, one ingredient foods:  Eat a banana, an apple, some baby carrots.  Eat more food with no other added ingredients.  You won’t be adding any high fructose corn syrup to your day, but you will be adding vitamins, minerals and fiber. 

In conclusion, high fructose corn syrup might seem like just another ingredient, but it sneaks into so many everyday foods – and it comes with some serious health risks.  From weight gain to gut health issues, this sweetener can have long-term effects on your well-being. 

The good news?  You’re in control.  A simple habit like checking labels can help you avoid high fructose corn syrup, and swapping processed food for whole ingredients means you are making healthier choices without extra additives.  Next time you are at the store, try reaching for products that say, “No High Fructose Corn Syrup”, or opt fro snacks and meals made from fresh, unprocessed foods. 

Little changes add up, and being mindful of what’s in your food, you are taking a big step toward better health.  What’s one swap you can make today? 

Sources:  High fructose corn syrup , foods , foods , Pop Tarts , Ritz crackers , health risks , Clinic , increased inflammation in the body  Image sources:   Catsup , Swaps , high fructose corn syrup