What drinks have no corn syrup?

In today’s world, more and more people are becoming concerned about their sugar intake. High fructose corn syrup, commonly found in sodas and fruit juices, has been linked to obesity, diabetes, and heart disease. For health-conscious consumers looking to cut back on sugar, knowing what drinks do not contain corn syrup can help guide wiser beverage choices.

Why Avoid Corn Syrup?

High fructose corn syrup (HFCS) is a sweetener commonly added to processed foods and beverages. It is made from corn starch through a chemical process that converts glucose into fructose. HFCS is cheap to produce, enhances flavor, and extends shelf life, which makes it appealing for food manufacturers. However, there are several health concerns with HFCS consumption:

  • HFCS spikes blood sugar rapidly due to its high fructose content. This can increase risk for diabetes and metabolic syndrome.
  • Fructose metabolism in the liver promotes visceral fat production, which raises obesity risk.
  • Overconsumption of HFCS can lead to fatty liver disease.
  • HFCS lacks nutritional value beyond calories and sugar content.

The corn syrup found in sodas and juices is most often HFCS-55, which contains 55% fructose and 45% glucose. The higher fructose proportion is sweeter and cheaper than regular corn syrup, but may be more detrimental to health in excess.

Water

Water is the healthiest zero-calorie beverage option that hydrates without any added sugars or artificial ingredients. Plain drinking water, whether tap or bottled, does not contain HFCS or any other sweeteners. Flavored waters may contain HFCS as an added sweetener, but there are many unsweetened varieties on the market. Brands of unsweetened sparkling water like La Croix contain only natural flavors without sweeteners or corn syrup.

Tea

All pure teas, including black, green, white, oolong, and herbal, are made from tea leaves steeped in hot water. Unsweetened plain teas do not contain added sugars or HFCS. Many bottled tea drinks have added sweeteners, but there are also HFCS-free options. When buying bottled tea, check the ingredients list to ensure no corn syrup is added. Brands like Honest Tea, Gold Peak, and Arizona offer unsweetened tea varieties without HFCS. For a homemade tea without corn syrup, steep tea bags or loose leaf tea in hot water and add lemon, mint, or other herbs and spices to flavor.

Coffee

Plain black coffee beans brewed into an unsweetened coffee drink do not contain HFCS or any sugars. Sugar may be added to coffee beverages in the form of cane sugar, honey, syrups, and so on, but plain black coffee is sugar-free. Be careful of flavored coffee drinks like mochas and lattes which often have HFCS-sweetened syrups added. When ordering coffee drinks, request no syrups and use stevia or monk fruit sweeteners instead to avoid corn syrup.

100% Fruit Juice

100% pure fruit juices are made by squeezing or blending fruit to extract the natural juices within. With no added sugars or ingredients, the sugar content comes straight from the fruits used. Orange juice, apple juice, grape juice, and other 100% fruit juices do not contain added HFCS. However, beware of fruit juice cocktails or blends that may have added sweeteners. Check labels for “100% juice” to avoid HFCS content. Also limit juice intake due to the high natural sugar content.

Coconut Water

The clear liquid inside young green coconuts is a popular beverage praised for its hydrating electrolytes. Pure raw coconut water comes straight from the coconut itself with no processing, additives, or sweeteners. Canned and bottled coconut water products may have flavorings or sugars added, so check the ingredients before purchasing. Brands like Harmless Harvest and Taste Nirvana offer coconut water with no added sugars or HFCS.

Milk

Plain cow’s milk contains the natural sugar lactose, but does not contain any added HFCS. Lactose is a dairy sugar that typically does not spike blood sugar as rapidly as HFCS. However, flavored milk varieties may contain added HFCS in the form of chocolate or strawberry syrups. When buying milk, opt for unsweetened over flavored milks. Brands like TruMoo make HFCS-free flavored milks sweetened with cane sugar instead.

Soy, Almond, and Rice Milk

Dairy-free milk alternatives like soy, almond, and rice milk are made from plants, grains, legumes, and nuts. These plant-based milks do not naturally contain lactose like dairy milk. Plain unsweetened varieties of non-dairy milks do not have any added sweeteners or HFCS. However, just like regular milk, flavored versions may contain syrups and added sugars. Be sure to select unsweetened plain soy, almond, or rice milk to avoid HFCS.

Kombucha

This fermented tea drink contains live cultures that form natural carbonation, acids, and antioxidants during the fermentation process. Authentic raw kombucha is made by fermenting tea with a symbiotic colony of bacteria and yeast. The only ingredients are tea, water, sugar, and the kombucha culture. During fermentation, the yeast consumes most of the original sugar, leaving kombucha with minimal residual sugar content. Brands like GT’s Enlightened Kombucha are raw and do not contain added HFCS or other sweeteners.

Sparkling Water

Plain carbonated water contains no sweeteners, flavors, or HFCS. Club soda and seltzer are unflavored bubbly waters that offer a zero-calorie alternative to soda. Flavored sparkling waters may contain HFCS depending on the brand. La Croix, Spindrift, and Bubly make flavored sparkling waters sweetened with natural fruit essence instead of HFCS. Check ingredient labels for “sparkling water” without added sweeteners.

Vegetable Juice

Juices made from vegetables like tomatoes, carrots, beets, celery, spinach and kale provide nutrients without the high sugar content of fruit juices. With no HFCS or added sweeteners, tomato, carrot, green juice, and other vegetable juices make healthy corn syrup-free beverages. Opt for low-sodium varieties to limit salt intake.

Tonic Water

This bubbly beverage gets its signature bitter flavor from quinine rather than added sugars. Plain tonic water does not contain HFCS, but it does have some calories from natural sugar content. Look for diet tonic water options to avoid any sugars. Popular brands like Schweppes, Canada Dry, and Seagram’s make diet tonic waters sweetened with artificial sweeteners instead of HFCS.

Protein Shakes

Whey, plant, and other protein powders can be blended into smooth protein shakes. Protein powders do not contain HFCS or sugars. However, some pre-made protein shakes and bars may have HFCS added. Check the ingredients list to verify there are no added sugars and stick to unsweetened protein powders.

Meal Replacement Shakes

Brands like SlimFast and Ensure make high-protein meal replacement shakes designed to aid weight loss and provide balanced nutrition. HFCS-free options are available, but the shakes must be unsweetened. Avoid pre-sweetened shakes and instead buy unsweetened powders to mix with water or milk for a no-corn syrup shake.

HFCS-Free Kids’ Drinks

It can be challenging to find beverages for children that are not loaded with added sugars. Here are some healthy corn syrup-free drink options for kids:

  • Plain milk
  • Pure fruit smoothies with no added sweeteners
  • 100% fruit juice diluted with water
  • Flavored sparkling water like La Croix
  • Herbal iced tea unsweetened
  • Fresh lemonade sweetened with stevia instead of HFCS

Drinks with HFCS to Avoid

Here are some common beverages that typically contain HFCS that are best limited or avoided entirely:

  • Soda – Coca-cola, Pepsi, Sprite, Fanta, etc
  • Fruit juice cocktails and punches
  • Sweet iced tea
  • Sports drinks like Gatorade
  • Energy drinks
  • Flavored coffees with syrups added
  • Sweetened meal replacement shakes
  • Alcoholic mixers like margarita mixes, sweet and sour mix, etc

Checking Labels for HFCS

Since HFCS appears in so many processed foods and drinks, it’s essential to check the ingredients label when buying groceries. HFCS can appear under a variety of names, including:

  • High fructose corn syrup
  • Corn syrup
  • Corn sugar
  • Maize syrup
  • Glucose/fructose syrup
  • Isoglucose
  • Dextrose
  • Maltose

Avoid products listing any of these terms in the first few ingredients. Instead, choose foods and drinks with no sweeteners or natural sweeteners like fruit juice or cane sugar further down the list.

Homemade Drinks without HFCS

Making your own drinks at home gives you complete control over the ingredients. Here are some easy HFCS-free beverages to brew up:

  • Iced tea – Brew black, green, herbal, or rooibos tea. Cool and pour over ice. Flavor with fruits, herbs, and spices if desired.
  • Fruit infused water – Fill a pitcher with water and sliced fruit like lemons, limes, oranges, watermelon, strawberries, etc. Allow to infuse in the fridge before drinking.
  • Fresh lemonade – Squeeze fresh lemon juice into water and lightly sweeten with a bit of stevia or honey if desired.
  • Hibiscus tea – Boil dried hibiscus flowers in water and strain. Enjoy hot or over ice.
  • Cucumber mint water – Slice cucumbers and mint leaves. Add to water and refrigerate before drinking.

Smoothies without HFCS

Making smoothies with whole fruits and unsweetened dairy or dairy alternatives allows you to skip any HFCS. Try these recipe ideas:

  • Berries and greens smoothie – Blend spinach or kale with mixed berries, banana, milk of choice, and ground flaxseed.
  • Tropical smoothie – Mix pineapple, mango, banana, coconut water, and Greek yogurt.
  • Green machine – Blend spinach, kale, parsley, apple, pear, banana, and avocado for a creamy smoothie.
  • Carrot cake smoothie- Puree carrots, banana, cinnamon, nutmeg, ginger, vanilla, and almond milk.
  • Chocolate peanut butter – Blend banana, peanut butter, cocoa powder, vanilla, and milk for a thick treat.

Conclusions

With rising health awareness, demand has grown for beverages without HFCS and other unnecessary added sweeteners. Consumers seeking lower sugar options can find a variety of HFCS-free choices spanning water, tea, juices, plant-based milks, and more. Taking a few moments to read ingredient labels makes it easy to identify and avoid corn syrup in drinks. Opting for unsweetened varieties, natural juices, and homemade beverages allows enjoyment of delicious drinks without the health drawbacks of HFCS.

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