Fresh fruit better than high-fructose diet

High-fructose corn syrup is very sweet, cheap and helps preserve food, which is why it's found in so many things, from soda to baked goods. It's made by changing the sugar in cornstarch to fructose.

Mayo Clinic dietitian Katherine Zeratsky says some nutrition experts blame increased consumption of high-fructose corn syrup for the growing obesity problem.

"One theory is that fructose is more readily converted to fat by your liver than is sucrose, increasing the levels of fat in your bloodstream. But this hasn't been proved," she says.

Animal studies have associated high-fructose corn syrup with diabetes and high cholesterol, but Zeratsky says evidence isn't as clear for humans.

"Despite the lack of clarity in research, the fact remains that Americans consume large quantities of high-fructose corn syrup in the form of soft drinks, fruit-flavored beverages and other processed foods," the dietitian says. "These types of foods are often high in calories and low in nutritional value. This fact alone is reason to be cautious about foods containing high-fructose corn syrup."

Here are some tips for reducing high-fructose corn syrup in your diet:

• Read food labels. Avoid or limit foods that contain high-fructose corn syrup.

• Buy 100 percent fruit juice instead of fruit-flavored drinks.

• Choose fresh fruit instead of fruit juices. Even 100 percent fruit juice has a high concentration of sugar.

• Choose fruit canned in its own juices instead of heavy syrup.

• Cut back on soda.

Looking for a way to feed your sweet tooth without consuming high-fructose corn syrup?

Try increasing the fruit in your diet. Mayo Clinic dietitians say these light kebabs work well with any type of fruit, including more exotic types such as star fruit, kumquats or prickly pears. To prevent fruit from browning, dip in pineapple or orange juice.