What items contain high fructose corn syrup?

Since the late 1970s, high fructose corn syrup (HFCS) has been a popular and cheap sweetener used in a wide variety of processed foods and drinks, making it a staple ingredient to watch out for. While public awareness has reduced its use somewhat, it remains a pervasive additive in countless products today.

Quick Summary

High fructose corn syrup is a processed sweetener found in numerous food items like sodas, baked goods, condiments, and cereals. Identifying this common ingredient requires checking nutrition labels carefully.

Key Points

• Sugary Beverages: Sodas, fruit juice drinks, sports drinks, and sweetened teas are major sources of high fructose corn syrup.

• Processed Goods: Many common packaged foods like baked goods, cereals, and snacks contain HFCS for sweetness and shelf life.

• Hidden in Condiments: Ketchup, barbecue sauce, and certain salad dressings often use HFCS as a primary sweetener.

• Beyond Sweet Treats: HFCS is also found in surprising items like canned fruits in syrup, some bread, and canned soups.

• Label Reading is Key: The most reliable way to identify HFCS is to check the ingredient list for 'high fructose corn syrup' and review the 'Added Sugars' section of the nutrition facts.

• Substitute Smarter: Choosing unsweetened versions of products and adding your own natural sweetness is a great way to avoid unnecessary HFCS.

Common Items with High Fructose Corn Syrup

High fructose corn syrup (HFCS) is a liquid sweetener derived from corn starch that food manufacturers favor for its low cost, sweetness, and ability to improve texture and shelf life. Unlike table sugar where fructose and glucose molecules are bonded, in HFCS, they are unbound, which some researchers suggest could affect absorption.

Sugary Beverages

Sweetened drinks are among the most significant sources of added sugars and HFCS in many diets. A single can of soda or a sports drink can contain a substantial amount. Examples include:

• Sodas (Cola, Lemon-Lime, etc.)
• Fruit-flavored juice drinks (not 100% juice)
• Sports and energy drinks
• Sweetened iced teas and coffee drinks

Condiments and Sauces

Many popular condiments rely on HFCS for their sweet flavor profile and thick consistency. The sweet and tangy flavors of many sauces are often balanced using this inexpensive sweetener.

• Ketchup (some brands)
• Barbecue sauce
• Certain salad dressings (like creamy French)
• Syrups (e.g., pancake syrup, flavored syrups)
• Sweet relish

Packaged and Baked Goods

For its moisture-retaining properties and ability to assist with browning, HFCS is common in many baked goods and packaged snacks.

• Cookies and crackers
• Cereal bars and granola bars
• Pastries, cakes, and muffins
• Certain types of pre-packaged bread
• Breakfast cereals, especially frosted varieties

Canned and Jarred Foods

Checking canned and jarred items is crucial, as HFCS can be used to sweeten fruit syrups or add texture to other preserved goods.

• Canned fruit packed in heavy syrup
• Some applesauce brands (especially sweetened ones)
• Certain canned soups
• Jellies and jams

HFCS vs. Table Sugar (Sucrose)

While the health effects of HFCS and table sugar are debated and considered largely similar by some experts when consumed in excess, their composition differs slightly.

Feature	High Fructose Corn Syrup (HFCS-55)	Table Sugar (Sucrose)
Composition	Approximately 55% fructose, 42% glucose	Exactly 50% fructose, 50% glucose
Molecular Structure	Fructose and glucose are free molecules	Fructose and glucose are bonded
Form	Liquid, containing water	Dry, granulated crystalline
Production	Enzymatic processing of corn starch	Extracted from sugar cane or beets
Cost	Historically cheaper than sugar in the US	Fluctuates based on market prices

How to Spot HFCS on a Food Label

Identifying high fructose corn syrup can be tricky, as it is just one of many added sugars food manufacturers use. To effectively avoid it, consumers must learn how to read food labels properly.

1. Check the ingredients list: Ingredients are listed by weight. If "high fructose corn syrup" or "corn syrup" is one of the first few ingredients, the product has a high concentration of it.
2. Look for alternative names: Be aware of other sugar names, as many products contain multiple sweeteners to mask the total sugar content. Other common names include corn syrup, corn syrup solids, and maize syrup.
3. Scan for added sugars: The Nutrition Facts panel lists "Added Sugars" separately. This total includes HFCS and all other added sweeteners, giving a clear picture of the product's overall sugar load.
4. Buy unsweetened options: Opt for unsweetened versions of products like yogurt, applesauce, and iced tea, and add your own natural sweetener if desired.

Conclusion: Making Informed Choices

High fructose corn syrup is a pervasive ingredient in the modern food supply, hidden in everything from sodas to sauces and packaged snacks. While it is not inherently worse than table sugar in moderate amounts, excessive intake of added sugars, including HFCS, is linked to various health concerns. By understanding which product categories are most likely to contain HFCS and diligently reading food labels for both its specific name and the total "Added Sugars" content, consumers can make more informed decisions to reduce their intake. Prioritizing whole, unprocessed foods is the most effective way to minimize exposure and promote better overall health. For further reading on the health effects of HFCS versus table sugar, consult resources from trusted health organizations. Learn more about the debate between HFCS and sugar.

Frequently Asked Questions

What is high fructose corn syrup (HFCS)?

High fructose corn syrup is a sweetener made from corn starch through an enzymatic process. It consists of unbound fructose and glucose molecules, with common varieties containing 42% or 55% fructose.

Why is HFCS so common in processed foods?

Food manufacturers use HFCS because it is a cheap, readily available, and stable liquid sweetener. It provides sweetness, enhances shelf life, and helps with browning and moisture retention in baked goods.

Is HFCS different from table sugar (sucrose)?

Chemically, they are very similar, both containing a mix of fructose and glucose. However, table sugar’s molecules are bonded together, while HFCS has unbound molecules. In the body, they are metabolized in a similar way, and both can be harmful in excess.

What are some lesser-known foods that contain HFCS?

Lesser-known items include some types of bread, instant oatmeal packets, macaroni and cheese mixes, fruit cups packed in heavy syrup, and even some peanut butters.

How can I avoid consuming HFCS?

To avoid HFCS, focus on eating whole, unprocessed foods. When purchasing packaged items, always read the ingredient list and the 'Added Sugars' line on the nutrition label.

Are there other names for HFCS to watch out for?

While 'high fructose corn syrup' is the most common name, you might also see 'corn syrup,' 'corn syrup solids,' or 'maize syrup.' Manufacturers can also use a combination of different sweeteners.

Is HFCS more harmful than other sugars?

Research has largely concluded that HFCS is not inherently worse than table sugar when consumed in comparable amounts. The primary health concern stems from excessive consumption of any added sugars, regardless of the type.