Why Is Fructose Corn Syrup Bad?

High fructose corn syrup has become the topic of recent health debates. On one side, individuals and health advocates argue that high fructose corn syrup, both the prevalence of it and the substance itself, is contributing significantly to America's obesity epidemic. On the other side, the Corn Refiner's Association counters that high fructose corn syrup is metabolized by the human body the same way as sugar. There are studies that support both sides, and thus, there is no solid, agreed-upon scientific conclusion to the debate.

Definition

High fructose corn syrup is a commonly used sweetener derived from corn and used in processed foods. High fructose corn syrup is made up of either 42 percent fructose or 55 percent fructose. The rest of the carbohydrates in high fructose corn syrup are glucose molecules. Common table sugar is composed of sucrose, a disaccharide made up of 50 percent glucose and 50 percent fructose. High fructose corn syrup was first introduced in the 1970s.

Association with Obesity Trends

A 2004 article in the "American Society for Clinical Nutrition" journal hypothesized that high fructose corn syrup may play a role in the obesity epidemic in the United States. The article says the increased use of high fructose corn syrup in the U.S. mirrors the increase in obesity from the 1970s through the 1990s. The consumption of high fructose corn syrup increased by greater than 1000 percent between 1970 and 1990. This change far exceeds changes in any other food ingredient. However, charts of America's per capita daily caloric intake from 1970 to 2005 also show a significant rise of 24 percent. The use of added sweeteners as a percent of total calorie intake has not increased since 1970, suggesting that a simple increase in caloric consumption is causing individuals to gain weight.

Metabolism

A report in the "American Journal of Clinical Nutrition" in 2008 stated that the body metabolizes high fructose corn syrup through the same metabolic pathways as sugar because both substances are composed of fructose and glucose.

A recent study by Princeton University disagrees. In the study, rats that consumed high fructose corn syrup water in addition to rat chow gained significantly more weight than rats in another group that drank water sweetened with sucrose in addition to an equal amount of rat chow. The concentration of high fructose corn syrup in the water was less than the concentration of sucrose. These rats also show signs of a harmful condition known as metabolic syndrome. In addition to weight gain, the rats had elevated triglyceride levels and increased fat deposits around the abdomen. The report points out the difference in sucrose and high fructose corn syrup metabolism. While the manufacturing process for high fructose corn syrup creates fructose molecules that are unbound and ready for absorption, the fructose molecules in sucrose sugar are bound to glucose molecules. Because they are bound, they must go through an extra metabolic step before the body can use the nutrients.

Uses

High fructose corn syrup is found in processed cereals, breads, lunch meats, cereal bars, yogurt, crackers, cookies, candy, condiments and sweetened beverages.

Considerations

To limit or avoid eating high fructose corn syrup, read ingredient labels on all processed foods. Look for "high fructose corn syrup" as well as "corn syrup." Limit your intake of processed foods. Whenever possible, choose fresh fruits over sweetened fruit drinks or processed fruit-flavored products. Avoid soda or choose organic, Stevia-sweetened or cane sugar-sweetened soda.