Should I Continue to Avoid High Fructose Corn Syrup?

For high fructose corn syrup (HFCS), this is one food reintroduction you’ll want to skip. HFCS is a type of added sugar that has been associated with an increased risk of developing certain chronic health issues, such as type 2 diabetes and obesity.¹ You can find a lot of permanent alternatives for these foods that support balanced nutrition. First, it helps to know how to find HFCS on a nutrition facts label and what common foods might have it as an ingredient.

How to read a nutrition label to identify HFCS

The first thing to do is to flip over to the ingredients section of the nutrition facts label. Look for: high fructose corn syrup, corn syrup, natural corn syrup, maize syrup, isolated fructose, glucose-fructose syrup, and tapioca syrup. If you see any of these listed, the product contains HFCS and should be limited or avoided.

‍

‍

Common products that contain HFCS

While this is not meant to be an exhaustive list, below are some common food products that contain HFCS (in red) and helpful substitutions (in green) for those products. It also never hurts to double-check your refrigerator and pantry to see if any of the similar food items you own contain this ingredient.

‍

Condiments

1. Ketchup - Avoid Heinz and Del Monte and instead pick up Amy’s Organic, Heniz “organic” or “simply,” Hunt's 100% Natural
2. Jelly - Get rid of the generic jellies, Smucker’s and Welch’s and instead look for brands labeled “organic”. 
3. Sauces - It’s time to break up with Sweet Baby Ray’s BBQ sauce and instead give Stubbs Original BBQ sauce. 
4. Maple syrup - It’s time to toss Aunt Jemima, Smucker’s, or Log Cabin. Give 100% Pure Maple Syrup, like Kirkland Organic Maple Syrup or Maple Grove 100% Pure Maple Syrup a try to sweeten up those morning meals. 

‍

Beverages

1. Sodas - Continue avoiding the obvious culprits like Coca Cola, Pepsi, and Sprite. But, when you do get a craving for some carbonation, try Unsweetened Sparkling Water from brands like La Crox, Topo Chico, Waterloo, Kirkland brand. You could even throw in some fruit pieces for some added natural flavor! 
2. Sweetened Juices (includes frozen concentrate) - Get rid of the Hawaiian Punch and Minute Maid and if you’ve got to do a juice, try Juicey Juice 100% juice or Honest Kids. You could even try making your own fresh, cold pressed juice at home! 

‍

Snacks

1. Sweets - It’s no surprise your childhood favorites Oreos, Hostess, Little Debbie’s, Baby Ruth, and Skittles have high HCFS contents. So next time you’re craving something sweet or maybe just even a little nostalgia, try a dupe from Annie’s! 
2. Crackers - Who knew your salty favorite would have HCFS?! Say goodbye to the Ritz and Keebler Club Crackers and instead opt for Mary’s Gone Crackers, Simple Mills, Ak-Mak Sesame Crackers, or Nut Thins

‍

Canned Goods

1. Applesauce - Avoid Mott’s Original Applesauce and other generic brands (read those labels!) and to keep it simple, opt for unsweetened applesauce instead.
2. Canned fruits - Any brand of canned fruit packed in syrup automatically means HCFS, so instead, just look for those packed in 100% juice. (But, be sure to read those labels to avoid additives!)

‍

Breakfast Cereals

Instead of starting your morning off with a big ol’ bowl of HCFS like you would with some Lucky Charms, Cocoa Puffs, or Trix, fill your morning with Cheerios, some Kashi Cereals, Life, Shredded Wheat, or Barbara’s Cereal.

‍

Bread

Repeat after me: NO to Wonderbread, Sara Lee, or Pepperidge Farms and YES Ezekiel Bread (and other sprouted grain bread brands), Dave’s Killer Bread, Canyon Bakehouse (GF)

‍

Sources

1.  Gillespie KM, Kemps E, White MJ, Bartlett SE. The Impact of Free Sugar on Human Health-A Narrative Review. Nutrients. 2023;15(4):889. Published 2023 Feb 10. doi:10.3390/nu15040889