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High Fructose Foods Explained

Aug 11, 2011 | By Anthony Isaac Palacios
High Fructose Foods Explained
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Foods and beverages that contain high fructose corn syrup, or HFCS, have been consumed at an alarmingly high rate since its debut. A study in the "American Journal of Clinical Nutrition" reports that HFCS consumption has increased 1,000 percent between 1970 and 1990. Obesity, a major epidemic, also has steadily increased between that same time span. Seek a registered dietitian for the healthiest food options and calorie needs based on your lifestyle.

Identification

HFCS is a popular corn-based sweetener produced from an enzyme that converts the glucose sugar into a fructose sugar, reports Jacqueline Jacques, a naturopathic doctor from the Obesity Action Coalition. The standardized product is then added to a variety of commercial products. The most common types used in beverages and processed foods, according to Jacques, are HFCS 42 and HFCS 55, which contain 42 and 55 percent fructose.

Effects

Mayo Clinic dietitian and nutritionist Jennifer Nelson reports that clinical studies on HFCS remain ongoing because past studies have produced mixed results. Heavy consumption of sugar is associated with health complications such as obesity, dental problems and elevated triglycerides. There is currently inconclusive evidence showing that HFCS is any different or less healthy than various other sweeteners, according to Nelson. A study published in the "American Journal of Clinical Nutrition" evaluated the effects of HFCS consumption on health. Researchers of the study noted that the increased consumption of HFCS mirrored the significant increase in obese Americans. The study reported that fructose found in HFCS is digested and metabolized differently than other sugars such as glucose because it does not stimulate insulin secretion or leptin production, leading to increased consumption of calories and weight gain. The study concluded that HFCS may play a role in obesity due to the body's metabolism of fructose and the increased consumption of HFCS foods.

Sources

HFCS is found in many commercial and processed foods such as syrups, food sauces, canned fruit and soups, breakfast cereals, baked goods and frozen yogurt. HFCS is also found in almost all drinks containing sweeteners. These beverages include regular soft drinks and fruit juices.

Prevention/Solution

Consuming water or unsweetened beverages instead of sugary soft drinks or juices is one way to limit HFCS consumption. Nelson recommends to consuming a variety of fresh fruits, vegetables, whole grains and low-fat dairy products in place of processed or packaged baked goods. Also, check food labels before purchasing any food product. Products that contain high amounts of HFCS typically list it as the first ingredient. Therefore, choosing fresh whole foods over highly processed foods is the best way to limit HFCS consumption.

Expert Insight

Dietitian Christopher Mohr at DiabetesHealth.com suggests that individuals should not completely eliminate fructose from their diet, but that being aware of how much HFCS they consume is important. The American Heart Association, or AHA, reports that added sugars such as HFCS increase calories in foods, but do not add any nutrients. The AHA recommends limiting sugar consumption to no more than 100 calories per day for women and 150 calories for men.

References

Article reviewed by OmahaTyppo Last updated on: Aug 11, 2011

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