3 Ways to Reduce High Fructose Corn Syrup Intake
So, what is the verdict on corn sugar, or high fructose corn syrup? As with any type of food or ingredient that inspires controversy (Butter? Margarine?), experts and councils will argue for or against consumption…in moderation. High fructose corn syrup, often regarded as a cost-effective alternative to sugar and other sweeteners, has long been the subject of debate in health and nutrition circles.
More recently, the Baylor College of Medicine published a study that links HFCS to stomach tumors in mice, independent of weight gain. Other studies have linked HFCS to diabetes, obesity, gout, and certain cancers (Source: Healthline).
For those working to lose weight, high fructose corn syrup and other sweeteners can be a barrier to progress. It is possible, however, to lower your consumption through simple changes in the way you eat:
Eliminate sodas. Soft drinks are perhaps the biggest culprit when it comes to HFCS. While some brands use alternate ingredients like stevia or aspartame, it’s good to consult with your doctor or a Registered Dietician about possible health effects. Be aware of other beverages like bottled juices and fruit punches that may also contain HFCS.
Check labels. High fructose corn syrup may be a “hidden ingredient” in a number of foods where you wouldn’t expect to find it. Sliced bread, yogurt, granola, and even salad dressings may contain HFCS. If you are concerned about intake, always research when you shop. This also goes for organic brands.
Cook at home. Eating out can be a challenge during one’s weight loss journey. HFCS can be found in foods sold at fast and fast-casual eateries – in breads and condiments, for example. When you cook, you control what goes on your plate and therefore have the opportunity to reduce your intake.
At Bon Secours, our physicians and Registered Dieticians are committed to helping people with safe, effective weight loss solutions. Please contact us with questions about the procedures and programs we offer, and how we can help you reach your goals.