High fructose corn syrup (HFCS) is a common sweetener found in many processed foods and beverages. It is made from corn starch and contains a high percentage of fructose. There has been some controversy around the health effects of HFCS, with some studies linking it to obesity, diabetes, and other health problems. Many health-conscious consumers want to avoid HFCS and are looking for drinks that do not contain this sweetener.
Water
Plain water does not contain any added sweeteners, including high fructose corn syrup. Water is the healthiest beverage choice and should make up the majority of daily fluid intake. Sparkling water and flavored seltzers like La Croix are also HFCS-free options.
Milk
Plain milk such as skim, 1%, 2% and whole milk do not contain added HFCS. Milk contains naturally occurring lactose as its sugar. Be sure to check the label on flavored milks, milk alternatives and creamers as they sometimes contain added sugars. Unsweetened almond milk, coconut milk, oat milk and soy milk are also HFCS-free.
100% Juice
100% fruit and vegetable juices without any added sugars do not contain HFCS. Look for juices labeled “100% juice” such as orange juice, apple juice, grape juice, cranberry juice and tomato juice. Beware of juice cocktails, fruit punches, and other blended juices as they often contain added sweeteners. Always check the ingredients label to confirm.
Coffee and Tea
Plain coffee and tea do not inherently contain HFCS. Be cautious of pre-sweetened and flavored coffee and tea beverages which may contain HFCS or other added sugars. For an HFCS-free hot drink, brew plain coffee or tea and use non-caloric natural sweeteners if desired such as stevia or monk fruit.
Club Soda, Tonic Water and Ginger Ale
Plain, unflavored club soda, tonic water and ginger ale generally do not contain HFCS. However, many flavored versions and brand name sodas like Schweppes and Canada Dry contain HFCS. Check labels and opt for generic, unflavored varieties.
Kombucha
Most kombucha is naturally fermented and does not contain added sugars or HFCS. However, some flavored and pasteurized kombucha may contain added sugars so check labels carefully when purchasing kombucha.
Coconut Water
Plain coconut water comes directly from coconuts and contains naturally occurring electrolytes and sugars. It does not contain any added HFCS. Flavored coconut waters may contain added sweeteners so inspect labels before purchasing.
Wine and Distilled Spirits
Wines and distilled alcohols like vodka, gin, tequila, rum and whiskey do not contain added HFCS. These beverages undergo natural fermentation processes. However, flavored wines, coolers, canned cocktails and liqueurs often have added sweeteners so always verify the ingredients.
Sparkling Water
Plain sparkling water such as San Pellegrino and Perrier is free of HFCS and any added sugars. Flavored sparkling waters may contain natural sweeteners like stevia but do not have HFCS. Check labels on flavored varieties.
Coffee Drinks
A basic brewed coffee does not contain HFCS but many popular coffee drinks do. Frappuccinos, mochas, lattes, and macchiatos often have HFCS from flavored syrups and toppings. Opt for unsweetened versions or use natural low-calorie sweeteners.
Protein Shakes
Protein powders are typically HFCS-free but packaged protein shakes often contain HFCS in the form of added sugars. Make homemade protein shakes using unsweetened protein powder, milk or milk alternatives, fruit, and natural sweeteners.
Hot Chocolate
Plain unsweetened cocoa powder mixed with milk is HFCS-free. Packaged cocoa mixes and instant hot chocolate contain HFCS from added sugars. Make DIY hot chocolate with cacao powder, milk, and a small amount of honey or maple syrup if a sweeter taste is desired.
Iced Tea
Brewed iced tea made from tea leaves or bags does not have added HFCS. Bottled iced tea, powdered mixes, and ready-to-drink tea drinks very often contain HFCS though so check labels carefully when purchasing.
Energy Drinks
Mainstream energy drink brands like Red Bull, Monster, and Rockstar contain high levels of added HFCS and should be avoided. However, some natural energy drinks without HFCS are available. Examine ingredients lists and nutrition labels closely when selecting an energy drink.
Vegetable Juice
100% vegetable juices such as low sodium tomato or V8 juice contain no HFCS if they are purely vegetable juice without added sugars. Spicy hot and spicy hot low sodium V8 juices are good HFCS-free options.
Seltzer Water
Plain seltzer water contains no sweeteners, just carbonated water. Look for unflavored varieties without added sugars. Popular brands such as LaCroix, Spindrift, and Polar seltzers do not contain HFCS or any sugar.
Smoothies
Homemade smoothies using real fruit, vegetables, milk/dairy alternatives and ice are naturally HFCS-free. However, many pre-made bottled smoothies have HFCS added. Make your own smoothies at home or read labels carefully when purchasing.
Lemonade and Limeade
Freshly squeezed lemonade or limeade sweetened with a little honey, maple syrup or stevia is an HFCS-free beverage option. Unfortunately, most commercially prepared or powdered lemonade/limeade mixes contain HFCS.
Healthiest HFCS-Free Drink Options
The healthiest HFCS-free beverage choices are:
- Water
- 100% fruit/vegetable juices
- Milk and milk alternatives
- Pure coffee and tea
- Kombucha
- Coconut water
These options provide hydration and nutrients without unnecessary added sugars like HFCS.
Worst HFCS-Free Drink Options
Beverages to consume only occasionally, even without HFCS:
- Wine and cocktails
- Coffee drinks with cream/sugar
- Sweetened tea and lemonade
- Flavored milks and milk alternatives
These drinks may be HFCS-free but contain extra calories from alcohol, cream, or other natural sugars that should be limited.
Identifying HFCS on Ingredient Labels
High fructose corn syrup can be listed under a variety of names on beverage ingredient labels, including:
- High fructose corn syrup
- Glucose-fructose syrup
- Isoglucose
- Glucose/fructose
- Corn syrup
HFCS is also sometimes disguised on labels as:”sweetener”, “sugar”, or “natural flavors.” Carefully read the entire ingredients list before purchasing any beverages.
Avoiding HFCS in Other Foods
In addition to drinks, high fructose corn syrup is commonly added to many processed foods including:
- Bread and baked goods
- Breakfast cereals
- Candy and chocolate
- Canned fruits
- Condiments like ketchup
- Crackers
- Desserts
- Frozen foods
- Jams and jellies
- Snack foods
- Yogurt
Read all food labels carefully and choose products that do not list any type of HFCS ingredient. Purchase more fresh, whole foods without ingredients lists whenever possible.
Possible Health Effects of HFCS
Research is still emerging on the health effects of high fructose corn syrup, but some potential issues include:
- Weight gain – HFCS may influence appetite hormones which can promote overeating.
- Diabetes risk – Frequent HFCS intake is linked to insulin resistance.
- Heart disease – The high fructose content may raise bad LDL cholesterol.
- Fatty liver disease – HFCS may increase liver fat production.
- Mercury exposure – Some HFCS contains low levels of mercury.
- Nutrient deficiencies – HFCS provides calories without beneficial nutrients.
While more research is needed, avoiding high fructose corn syrup as much as possible is widely recommended to support good health and wellbeing. There are plenty of nutritious, HFCS-free beverage options to enjoy in moderation.
Conclusion
High fructose corn syrup is an added sugar found in many processed beverages such as soda, fruit drinks, sweetened teas, energy drinks, and enhanced waters. Many people want to cut back on HFCS due to potential health concerns. Fortunately, there are a wide variety of nutritious and tasty beverages that do not contain any high fructose corn syrup, such as plain water, 100% juices, milk, black coffee and tea, kombucha, coconut water, and sparkling water. Read labels carefully, as HFCS can be hidden on ingredient lists under alternate names. Choosing more natural, minimally processed beverages without any added HFCS can help support a healthy lifestyle.
