High fructose corn syrup (HFCS) is a widely used sweetener that has attracted attention due to its potential health implications. Diets high in HFCS have been associated with a range of health issues, including fatty liver disease, elevated triglyceride levels, insulin resistance, increased blood sugar levels, and a heightened risk of developing type 2 diabetes. On the contrary, reducing the intake of foods and beverages rich in HFCS can lead to a reduction in liver fat and lower triglyceride levels. Moreover, many items containing HFCS often come packed with empty calories, highly refined oils, preservatives, and artificial colorings and flavorings, all of which may contribute to weight gain, inflammation, and various other health challenges. If you are keen on decreasing your HFCS consumption, it is essential to identify which common foods and drinks are laden with this controversial sweetener. This article will provide you with a list of twelve foods and beverages that are known to commonly contain HFCS.

1. Candy

For those of us with a penchant for sweets, indulging in a piece of candy can serve as a delightful pick-me-up. However, many of our beloved confections come loaded with high-fructose corn syrup (HFCS) and other ingredients that might not align with our health goals. Popular treats such as Hershey’s Cookies ‘N’ Creme Bars, Reese’s Take 5, and Baby Ruth bars are notorious for containing HFCS. Even in cases where you opt for HFCS-free options, it’s essential to recognize that almost all candies are significantly high in added sugars, regardless of their source. Reducing your overall intake of added sugars is a proactive step towards enhancing your health and safeguarding against conditions like obesity, heart disease, and diabetes.

2. Packaged Sweets

Packaged sweets, such as cupcakes, pastries, and cookies, are beloved by both adults and children. However, it is advisable to indulge in them occasionally rather than making them a regular part of your diet. Consuming packaged sweets on a frequent basis can lead to various health issues, including unintended weight gain and an increase in the risk factors for heart disease, such as elevated levels of LDL (bad) cholesterol and insulin resistance. The primary reason for these concerns is that these treats are typically high in calories, unhealthy fats, and added sugars. In fact, many packaged desserts are sweetened with high fructose corn syrup (HFCS), which is linked to various health problems. A notable example includes popular snacks like Oreos and Chocolate Hostess cupcakes, which contain HFCS as one of their ingredients.

3. Soda

The consumption of soda is closely linked to numerous health issues, notably an increased risk of conditions such as:

• type 2 diabetes
• cardiovascular disease
• obesity
• autoimmune disorders
• non-alcoholic fatty liver disease

Research indicates that high intake of soda sweetened with high fructose corn syrup (HFCS) can facilitate the production of advanced glycation end products (AGEs) in the gut. These detrimental substances can migrate from the intestines to various body tissues, triggering inflammation and potentially exacerbating joint issues in individuals suffering from rheumatoid arthritis. Furthermore, both AGEs and sugar-laden carbonated beverages have been associated with respiratory illnesses and cardiovascular problems. Popular soft drinks such as Coca-Cola, Mountain Dew, and A&W Root Beer are commonly sweetened with HFCS, raising concerns about their health implications.

4. Juice Drinks

While certain juices may be crafted from 100% fruit juice without any added sweeteners, a significant number of juice drinks are enhanced with sweetened additives, such as High Fructose Corn Syrup (HFCS). Notable examples include popular brands like Hawaiian Punch, Minute Maid Lemonade, and Minute Maid Fruit Punch, all of which contain HFCS.

Children and teenagers frequently gravitate towards these sugary fruit juice options, largely due to marketing strategies specifically aimed at them. This practice is contentious, as children are especially susceptible to the negative impacts associated with a diet high in sugar. In countries like India, similar sweetened beverages, such as Frooti and Maaza, are also marketed toward younger audiences, raising concerns about health implications.

5. Fast Food

The consumption of fast food is linked to various health issues, particularly concerning obesity and heightened risk factors for heart disease in both children and adults. This connection is quite logical, given that these highly processed foods are often packed with excessive calories, high sodium levels, refined carbohydrates, and added sugars. Many fast food items include high-fructose corn syrup (HFCS), which is commonly found in numerous desserts offered at these establishments. For instance, sweet treats like McDonald's Apple Pie à la Mode and their Sweet-n-Sour Dipping Sauce are often sweetened with HFCS. Moreover, beloved fast food options such as chicken nuggets may also be accompanied by dipping sauces that contain this syrup, further contributing to the overall sugar intake.

6. Sauces and Other Condiments

When preparing a delicious savory dish, you might not initially think about the presence of added sugars. However, it’s crucial to be aware that many popular sauces contain significant amounts of added sugars, often in the form of high fructose corn syrup (HFCS). For instance, condiments such as Dai Day Duck Sauce and Sweet Baby Ray’s Original BBQ Sauce are known to include HFCS in their ingredients. Furthermore, your beloved savory dips, including the iconic Heinz Ketchup, can also be loaded with HFCS. This hidden ingredient can contribute to excessive sugar intake, which is a concern not just in American cuisine but also in various global culinary traditions, including Indian, Australian, Japanese, and Canadian dishes. Hence, when choosing sauces and condiments, it is essential to read labels carefully to make healthier choices.

7. Ice Cream and Ice Pops

Ice cream and ice pops are widely recognized as popular desserts, often containing high levels of HFCS (high fructose corn syrup) and various added sweeteners. Notably, in the Original Double Pop Popsicle and the SpiderMan Frozen Bars, HFCS is the second ingredient listed right after water. This placement is significant as food labels typically arrange ingredients in order of their quantity, indicating that HFCS is the second most predominant component in these frozen treats.

Moreover, a variety of ice creams also utilize HFCS for sweetness. For instance, several flavors from Target’s Favorite Day brand, such as Caramel Brownie Moose Tracks, Cookie Dough, and Vanilla Bean, include this ingredient. It’s essential to be mindful of these sweeteners as their presence can contribute to higher sugar content, impacting overall health and nutrition.

8. Breakfast Foods

It might come as no surprise that popular breakfast treats, such as Pop Tarts, contain high-fructose corn syrup (HFCS). However, what may catch you off guard is the presence of HFCS in savory breakfast options as well. Even substantial breakfast items like Jimmy Dean Sausage, Egg, & Cheese Frozen Croissants, Dillon’s Breakfast Bacon Egg & Cheese Mini Bagels, and Smart Ones Canadian Style Turkey Bacon English Muffin Sandwiches also include HFCS. This highlights the need for careful scrutiny of ingredient lists, as HFCS can sneak into a variety of foods we might assume to be healthier choices.

9. Fruit Preserves and Jams

Fruit preserves and jams can often be deceptive sources of added sugars, such as high fructose corn syrup (HFCS). For instance, popular brands like Smucker's offer a range of fruit preserves, including Red Raspberry, Strawberry, Peach, and Cherry, all of which are sweetened with HFCS. Additionally, the jams and jellies produced by this company also include HFCS, raising concerns for health-conscious consumers. Interestingly, their Goober Grape and Goober Strawberry products, which are a combination of peanut butter and jelly marketed towards children, also contain HFCS. In regions like India, similar products may have different sweetening agents or be labeled with varying terms, such as “meetha” (sweet) or “sugar syrup”, potentially leading to different dietary implications. It is essential to read labels carefully to be aware of hidden sugars in these beloved spreads.

10. Bread and Crackers

Refined carbohydrate products such as bread and crackers frequently contain ingredients like high fructose corn syrup (HFCS). Well-known brands like Ritz Crackers, Club Crackers, and Wonder Bread are prime examples that incorporate HFCS, raising concerns among health-conscious individuals. These popular items, while convenient, may contribute to a diet that is excessively high in refined carbohydrates. Consuming a diet rich in these refined carbs can potentially elevate your risk for various health issues, including hypertension and cardiovascular diseases. However, there is a silver lining. By replacing refined grains with nutritious starchy vegetables and whole grains, you can actively work to mitigate these health risks. Embracing whole foods not only enhances your overall well-being but also promotes a balanced diet.

11. Pancake Syrup and Dessert Syrup

Pancake syrups and dessert syrups are known for their intense sweetness, often derived from High Fructose Corn Syrup (HFCS). A prime example is the widely recognized brand Pearl Milling, which was formerly known as Aunt Jemima; its Original Style pancake syrup prominently features HFCS among its ingredients. It is important to note that pancake syrup is distinctly different from 100% pure maple syrup, which is devoid of additives like HFCS, offering a more natural sweetness. In addition to pancake syrups, dessert syrups such as Hershey’s Chocolate Syrup and Smucker’s Caramel Sundae Syrup also utilize HFCS, contributing to their rich, sugary profiles.

12. Applesauce

When selecting applesauce, discovering high-fructose corn syrup (HFCS) as an ingredient can be quite surprising. Unfortunately, numerous brands opt to sweeten their products using HFCS. A prime example is Mott’s Applesauce, which contains this sweetener. To steer clear of HFCS and other unnecessary sugars, it’s advisable to choose applesauce that clearly states no sugar added on the label.

The Bottom Line

Minimizing your intake of all forms of added sugars, including high-fructose corn syrup (HFCS), is an effective strategy for enhancing your overall health. By making conscious choices, you can significantly impact your well-being. A variety of foods and beverages—such as soft drinks, candies, ice creams, breakfast cereals, snack items, and pre-packaged desserts—often harbor added sweeteners like HFCS. In addition, items like cakes and pastries frequently feature these hidden sugars. To determine whether a product includes HFCS, it's essential to scrutinize the ingredient list carefully. Keep an eye out for other forms of added sugars, including cane sugar, corn syrup solids, and agave, which may be present as well.