List of Foods With No Fructose Corn Syrup
High-fructose corn syrup is used in almost all processed foods because it extends shelf life. High-fructose corn syrup is made by changing the natural sugars in cornstarch to fructose, and it is sometimes listed on food labels as maltodextrin. The end result is a combination of glucose and fructose, which is a refined, man-made form of sugar. Although high-fructose corn syrup is easy to manufacture, it has not been proven to be a healthful addition to the diet.
Fruits
Since high-fructose corn syrup doesn't exist in nature, the best way to avoid foods containing this additive is to eat fresh fruits that have not been processed. All varieties of fresh fruits do not contain high-fructose corn syrup. Fruit cooked at home without adding sauces or syrups will guarantee it to remain free from high-fructose corn syrup. Labels for frozen, canned, dried and prepackaged fruits from the grocery store must be checked to ensure that high-fructose corn syrup has not been added. For labels that list syrup as an ingredient, assume that high-fructose corn syrup is included.
Vegetables
Fresh homegrown or local vegetables do not contain high-fructose corn syrup. Fresh vegetables purchased at the grocery store are also free of this additive. Check labels on frozen, canned and prepackaged vegetables to make certain that high-fructose corn syrup or other types of syrup have not been added.
Meats
Fresh and frozen meats that do not contain marinades or sauces are free from high-fructose corn syrup. This includes fish, beef, veal, lamb and poultry. Avoid luncheon meats, prepared foods and sauces that contain meat and canned meat, as they typically contain high-fructose corn syrup.
Condiments & Miscellaneous
If you are trying to avoid all foods that contain high-fructose corn syrup, then you will have to start checking labels as most condiments, including ketchup, barbeque sauce and mayonnaise, use high-fructose corn syrup as an ingredient. Mustard, vinegar and base spices typically do not contain this additive.
Generally, high-fructose corn syrup is not added to raw and roasted nuts. Check labels, and be sure to steer clear of seasoned nuts, trail mixes and sweetened varieties.
Certified Organic Food
While controversy continues over organic food and whether it is actually healthier than noncertified foods, individuals seeking to eliminate high-fructose corn syrup from their diets can make an excellent case in favor of certified organic food products. Since high-fructose corn syrup does not occur naturally, any certified organic packaged, processed, fresh, frozen, canned or dried foods are certain to be free of high-fructose corn syrup.
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