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The Dirty List

The Ingredients the Food Industry Doesn’t Explain.

These are the processed and ultra-processed ingredients that show up in everyday products. What they are, where they hide, what the research says, and what you can use instead. No fear. Just facts.

Harmful Ingredients

Maltodextrin

Bisphenol A (BPA) (can lining chemical)

Titanium Dioxide (E171)

Artificial Sweeteners (Aspartame, Sucralose)

Emulsifiers (Polysorbate 80, CMC)

Potassium Bromate

TBHQ (tert-Butylhydroquinone)

Sodium Nitrite & Nitrates

High-Fructose Corn Syrup (HFCS)

Butylated Hydroxytoluene (BHT)

Azodicarbonamide (ADA)

High-Fructose Corn Syrup (HFCS)

Description:

High-fructose corn syrup (HFCS) is a liquid sweetener made by converting glucose in corn starch into fructose using industrial enzymes. It became the dominant sweetener in American processed foods starting in the 1970s because it is cheaper than sugar, easier to transport, and blends well into beverages and packaged foods. Unlike glucose, fructose is metabolized almost entirely by the liver, which changes how your body processes it.

Found In:

  • Soft drinks, fruit juices, and sweetened beverages
  • Bread, rolls, and hamburger buns
  • Breakfast cereals and granola bars
  • Ketchup, BBQ sauce, and salad dressings
  • Yogurt (flavored varieties)
  • Candy, cookies, and packaged desserts
  • Canned fruits and fruit-flavored snacks

Health Impact:

Because fructose bypasses normal appetite-regulating pathways, HFCS consumption does not trigger the same satiety signals as glucose, making it easier to overconsume. A landmark 2004 study in the American Journal of Clinical Nutrition tracked the parallel rise of HFCS consumption and obesity rates in the U.S. Research from Princeton University showed that rats with access to HFCS gained significantly more weight than those consuming equivalent calories from table sugar. HFCS has been linked to non-alcoholic fatty liver disease (NAFLD), with fructose overloading liver metabolism and promoting fat accumulation. A 2009 study at UC Davis found that subjects consuming fructose-sweetened beverages for 10 weeks showed increased visceral fat, elevated triglycerides, and reduced insulin sensitivity.

Healthier Alternatives:

  • Water, sparkling water, or unsweetened tea instead of soft drinks
  • Raw honey or pure maple syrup (in moderation) for sweetening
  • Whole fruit for sweetness with fiber to slow absorption
  • Bread and buns with no added sweeteners (check ingredient list)
  • Homemade sauces and dressings to control sugar content

Learn more: How Carbohydrates Actually Work in Your Body

Scientific Evidence:

  • Bray et al. (2004, American Journal of Clinical Nutrition): Documented the parallel rise of HFCS consumption and obesity prevalence in the U.S. from 1970-2000
  • Bocarsly et al. (2010, Pharmacology Biochemistry and Behavior): Princeton study showing HFCS caused significantly more weight gain than sucrose in rats at equivalent caloric intake
  • Stanhope et al. (2009, Journal of Clinical Investigation): 10-week UC Davis trial showing fructose consumption increased visceral fat, triglycerides, and insulin resistance in overweight adults
  • Ouyang et al. (2008, Journal of Hepatology): Linked excessive fructose intake to non-alcoholic fatty liver disease pathogenesis
Screenshot of Diet Discipline website

Swap Smart ✅

Quick Swaps

❌ Soda or sweetened iced tea → ✅ Sparkling water with lemon or lime
❌ Ketchup and BBQ sauce with HFCS → ✅ Brands sweetened with real sugar or no added sugar
❌ Flavored yogurt with corn syrup → ✅ Plain Greek yogurt with fresh berries

Read the first 3 ingredients. If HFCS is there, put it back.