High fructose corn syrup is a sweetener added to processed foods and beverages. It is derived from corn and contains a combination of glucose and fructose. In recent years, concerns have been raised about the possible role of high fructose corn syrup in obesity, diabetes and other health problems. Understanding the claims for and against high fructose corn syrup helps consumers realize why it has a bad rap.
Features
High fructose corn syrup is made by converting the glucose in corn syrup into fructose and re-mixing it with pure glucose. Table sugar is largely sucrose, which is also derived from a glucose-sucrose mixture. High fructose corn syrup has the benefit of helping preserve foods and is less costly than sugar.
Uses
High fructose corn syrup is used primarily as a cost-efficient sweetener in processed food and drink products. It can be found in sweet foods like cookies, soda and candy as well as bread and condiments. According to the Corn Refiners Association, high fructose corn syrup prolongs the shelf life of bread, retains moisture in some cereals and prevents spoilage by controlling moisture in foods.
Health Effects
The main reason for high fructose corn syrup's bad rap is its alleged association with obesity. While evidence is inconclusive, other concerns have been raised. According to the National Institutes of Health, high fructose corn syrup may be a risk factor for non-alcoholic fatty liver disease. High fructose corn syrup made by certain manufacturers has been found to contain high levels of mercury -- a toxic heavy metal. According to the Washington Post, nine of 20 samples contained mercury, as did nearly one in three name brand foods containing the sweetener.
Prevention/Solution
The best way to reduce the risks associated with high fructose corn syrup is by limiting exposure to foods that contain it. The Mayo Clinic suggests drinking less soda, choosing fresh fruit instead of sweetened fruit juice and avoiding foods that contain added sugar. In general, processed foods contain higher amounts of fat, sugar and other unhealthy ingredients, making whole foods like fruits and vegetables a healthier choice for daily consumption.
Considerations
High fructose corn syrup is generally recognized as safe by the Food and Drug Administration. While questions remain about the effects of frequent ingestion, occasional consumption is unlikely to cause problems in most people.
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