High Fructose Corn Syrup health risks are still being assesed. However, if you have a sensitive stomach, IBS, IBD, or other gastrointestinal disorders, then you know that this substance can upset your system. Fortunately for you, companies are becoming more sensitive to the fact that consumers do not want HFCS in their diets, and have gone HFCS-free. My husband and I decided several years ago to eliminate high fructose corn syrup entirely from our diets, and I'd like to show you how as well.
Things You Will NeedExtra time at the grocery store to begin with
Step 1It is imperative that you become an ingredient label reader in order to eliminate HFCS, which shows up in the most random types of food. In fact, one of the first places you need to look for high fructose corn syrup is in your bread. Ninety-Five percent of breads use high fructose corn syrup, and since you typically eat bread everyday, this is a huge culprit and an easy way for you to quickly decrease the amount of HFCS in your diet. Your first trip to the grocery store bread aisle may take twenty minutes or so in order to go through all of the labeling, but once you find the two-three brands that do not use HFCS, then your future trip times will decrease. I have found that certain Pepperidge Farm and certain Nature's Own varieties are safe. But even in the same company, some varieties may use HFCS and others may not, so be careful. This also includes tortilla wraps, pastries, muffins, etc.
Step 2You will need to eliminate most juices and soda out of your diet, as these almost all contain HFCS. Even seemingly healthy drinks, like cranberry and apple juices, typically contain HFCS. However, you can find alternatives and other varieties that do not contain it, so do not be discouraged and think that you will be stuck with water all the time. Be especially mindful of most children's juices and drinks that you may pack for lunch.
Step 3Many snacks contain high fructose corn syrup, such as Doritos, certain varieties of tostitos, little cups of yogurt, chocolate syrup, etc. It is important to know that you can find plenty of snacks without HFCS, but you need to look at each ingredient label.
Step 4Many condiments contain HFCS, such as salad dressings, ketchup and sauces. Once again, you can always find varieties that do not contain it, so look at the ingredient labels.
Step 5Many prepackeged lunch meats contain HFCS, so you may want to order your lunch meat from the deli, or look on ingredient labels to find HFCS-free varieties.
Step 6Finally, packaged foods of any kind are very suspect for HFCS. This includes things like frozen entrees, microwave meals, boxed macaroni and cheese, packaged one-pot or one-pan meals, etc.
As you can see, High Fructose Corn Syrup is in almost every type of food. The number one way to eliminate it from your diet is to make food from scratch, and to stay away from the prepackaged varieties. However, you can still have the convenience of prepackaged foods, but check ingredient labels first.