High fructose corn syrup (HFCS) has become an increasingly common sweetener in sodas over the past few decades. Many health-conscious consumers want to avoid it due to concerns over its links to obesity and other health issues. The good news is that there are still some soda options available that do not contain high fructose corn syrup.
What is High Fructose Corn Syrup?
High fructose corn syrup (HFCS) is a sweetener made from corn starch. It consists of glucose and fructose – simple sugars that are found naturally in corn. HFCS comes in two main types:
- HFCS 42 – contains 42% fructose
- HFCS 55 – contains 55% fructose
The higher fructose content gives HFCS 55 a slightly sweeter taste. HFCS 42 is often used in processed foods and condiments, while HFCS 55 is more commonly found in sodas.
HFCS first started being added to sodas in the 1970s as a replacement for sucrose (table sugar). It was cheaper to produce than sucrose and extended the shelf life of products. Over the years, HFCS consumption has risen substantially – the average American now consumes over 60 pounds of HFCS per year!
Why Avoid High Fructose Corn Syrup?
There is ongoing scientific debate about the health effects of HFCS versus other sugars. Some key concerns include:
- Obesity – Some research links increased HFCS consumption to rising obesity levels. Fructose is metabolized differently than glucose, which may promote fat storage.
- Diabetes – Fructose does not stimulate insulin secretion like glucose, leading to elevated blood sugar levels.
- Heart disease – HFCS consumption has been associated with risk factors like high blood pressure and cholesterol.
- Liver disease – Excess fructose can increase fat deposits in the liver.
However, other experts argue that HFCS is no worse than sucrose or other sugars. The real issue may be overconsumption of all added sugars.
Sodas Without High Fructose Corn Syrup
Many major soda brands contain HFCS, but there are still some options available that use alternative sweeteners. Here are some popular sodas that do not contain high fructose corn syrup:
1. Pepsi Throwback
Pepsi Throwback is a variety of Pepsi soda sweetened with real sugar instead of HFCS. It was launched in 2009 in response to consumer demand for sodas made with natural sweeteners. Pepsi uses filtered water, real sugar, kola nut extract, citric acid, natural flavors, and caramel color to sweeten Throwback.
2. Mexican Coca-Cola
Coca-Cola produced in Mexico is sweetened with cane sugar rather than HFCS. Many Americans cross the border or visit specialty shops to bring back the Mexican version of Coke. The recipe and taste is essentially the same, aside from the sweetener used.
3. Zevia
Zevia is a brand of zero calorie, naturally sweetened sodas. Instead of HFCS or artificial sweeteners, Zevia uses stevia leaf extract to provide sweetness without calories or glycemic impact. Flavors include cola, root beer, ginger ale, and more.
4. Blue Sky Sodas
Blue Sky sodas are made with pure cane sugar instead of HFCS. Owned by the Dr. Pepper Snapple Group, Blue Sky offers natural flavored sodas including root beer, ginger ale, and black cherry. Blue Sky uses carbonated water, cane sugar, natural flavors, and fruit juice to sweeten its drinks.
5. Jones Sodas
Jones Sodas contain only natural ingredients, including pure cane sugar as a sweetener. Unique flavors include green apple, berry lemonade, and cream soda. Jones Sodas come in glass bottles and tout their lack of HFCS or artificial ingredients.
6. Boylan Sodas
Boylan Bottling Company uses pure cane sugar to sweeten its line of sodas. Made with natural flavors, their old-fashioned sodas come in root beer, black cherry, and other flavors. Boylan sodas are also caffeine-free.
7. Izze Sparkling Juice
Izze makes naturally sweetened sparkling juices containing no HFCS. Sweetened with fruit juice, Izze sodas come in flavors like grapefruit, clementine, and pomegranate. Izze sodas have 50 calories and 13-15g of sugar per 12oz can.
8. Maine Root Sodas
Sweetened only with fair trade certified organic cane juice, Maine Root sodas are HFCS-free. Their handcrafted sodas and root beers combine carbonated water with natural flavors like spruce ginger and lemon lime. They also sell a low calorie line sweetened with stevia.
9. Virgil’s Sodas
Virgil’s makes premium, old fashioned style sodas with pure cane sugar instead of HFCS. Flavors like root beer, black cherry cream, and real cola are sweetened using sugar and stevia leaf extract. Virgil’s sodas are also gluten-free.
Reading Labels to Identify HFCS
When shopping for sodas, read the ingredient labels closely to check for high fructose corn syrup or other sugar variations like corn sugar or glucose-fructose syrup. HFCS may also be hidden in the ingredient lists under names like:
- Corn sweetener
- Corn syrup
- High fructose maize syrup
- Isoglucose
- Glucose/fructose
Avoid any sodas that list HFCS or alternative names for HFCS in their first few ingredients. Steer clear of soda brands that do not provide full ingredient lists or nutritional information.
Should You Drink Diet Soda Instead?
Many people switching from HFCS sodas choose diet or zero calorie sodas as an alternative. While diet sodas eliminate calories and sugar from HFCS, the artificial sweeteners they contain are controversial as well.
Studies on common diet soda sweeteners like aspartame, saccharin, and sucralose show mixed results. There are a few potential concerns with drinking too many diet sodas:
- Increased cravings for sweet foods
- Negative impact on gut bacteria
- Tooth enamel erosion
- Headaches, dizziness, or fatigue
Diet sodas may also not help with weight loss, since the artificial sweeteners can trigger increased appetite. More research is still needed on the long-term safety of artificial sweeteners.
The Verdict
While no sugary sodas are truly healthy, natural soda options exist without controversial HFCS. Read labels closely and look for drinks sweetened with regular sugar, fruit juice, or natural zero calorie sweeteners like stevia.
Overall, plain water remains the healthiest beverage choice. But if you are looking for an occasional sugary soda treat, choosing a natural brand without HFCS is your best bet.
Healthier Alternatives to Soda
Here are some nutritious alternatives to provide flavor and fizz while avoiding high fructose corn syrup:
Flavored Sparkling Water
Companies like La Croix and Spindrift make sparkling water infused with natural fruit flavor. The carbonation provides bubbly satisfaction without HFCS or artificial sweeteners.
Kombucha
Kombucha is a fermented tea rich in probiotics. Many flavors are lightly sweetened, averaging 2-3g sugar per serving. Kombucha makes a refreshing HFCS-free substitute for soda.
Flavored Coconut Water
Coconut waters like Vita Coco contain electrolytes like potassium. Look for coconut waters with added fruit juice for natural sweetness free of HFCS.
Iced Tea or Coffee
Brew iced tea or coffee at home and sweeten with a bit of real sugar, honey, or stevia. For a soda alternative, combine with some sparkling water and fresh lemon or lime juice.
Fruit Infused Waters
Fill a pitcher with water and sliced fruit like berries, citrus, cucumbers, or melons. Allow to infuse in the fridge – the fruit provides natural sweetness for a healthy HFCS-free beverage.
Making Your Own Soda at Home
Preparing your own homemade sodas is an easy way to control ingredients and avoid HFCS. All you need is a soda maker device, flavoring ingredients, and a natural sweetener like sugar.
Here are some easy homemade soda recipe ideas:
Root Beer
Combine carbonated water, brown sugar, root beer extract, vanilla, and sassafras for natural old-fashioned root beer.
Fruit Sodas
Mix carbonated water with 100% fruit juice and fresh fruit like berries, citrus slices, or peaches. Sweeten with a bit of sugar if desired.
Herbal Sodas
Steep fresh mint, grated ginger, or fruit-flavored herbal tea bags in carbonated water. Sweeten with syrup or sugar to taste.
Kefir Sodas
Stir together carbonated water, a few tablespoons of kefir for tangy flavor, and some fruit juice or puree. Sweeten with stevia or sugar.
Cream Sodas
Add creaminess without HFCS by mixing carbonated water with a splash of milk and sweetening with vanilla and sugar.
Conclusion
High fructose corn syrup is prevalent in many popular soda brands today. But consumers looking to avoid HFCS do have options available. Seeking out sodas made with real sugar, fruit juice or natural zero-calorie sweeteners allows you to enjoy an occasional bubbles without the controversial syrup.
Going with plain or naturally flavored sparkling waters provide the carbonation fix without any added sugars. And homemade sodas give you total control over sweeteners and ingredients. While no soda is healthy, being an informed consumer and reading labels for HFCS can help minimize its consumption.
