High-fructose corn syrup (HFCS), or corn sugar, is a widely used sweetener usually found in sodas and fruit-flavored drinks. It is also an ingredient in numerous food products sold in grocery stores around the United States. High-fructose corn syrup is a corn syrup that has undergone enzymatic processing to convert some of its glucose into fructose to produce the desired sweetness. The high-fructose corn syrup used in food is either 42 or 55 percent fructose. Because the rate of obesity in the United States has risen drastically over the past few decades, the use of high-fructose corn syrup has become controversial.
Difference Between HFCS and Sugar
HFCS is made when corn syrup is treated with enzymes to convert some of its glucose into fructose, resulting in a syrup that is 42 percent or 55 percent fructose. Sucrose contains one molecule of glucose and one molecule of sucrose. Although its producers argue that HFCS and table sugar have the same composition and the same caloric value, glucose and fructose are bound differently in each one. In table sugar, or sucrose, the two molecules are linked by a chemical bond. When you eat table sugar, your body separates the two molecules during digestion before they are absorbed into the body. In HFCS the molecules are not liked, they are "free molecules."
HFCS Is Cheap
The reason that HFCS is so common is that the U.S. government subsidizes the production of corn. This makes it cheaper for farmers to grow corn than sugar cane. Those subsidies and an import tax on foreign sugar make the price of HFCS substantially lower than the price of sugar. So a lot of food producers choose HFCS to reduce their production costs and maximize profit.
Adverse Effects of HFCS
Whether using HFCS instead of table sugar has any long-term adverse effects on humans is a controversial subject. Some critics argue that because HFCS is extensively processed it is more harmful than sugar because it affects normal appetite functions. The Corn Refiners Association, however, argues that HFCS is comparable to table sugar. Although HFCS is comparable to sugar in composition, it is not comparable in how the body processes it. During digestion, glucose molecules are transported into the body by a specific transporter. Fructose, on the other hand, goes through the body freely. When you eat table sugar, your body's intestinal enzymes have to break apart each molecule into its two base molecules, fructose and glucose, before they're absorbed. With HFCS, however, these molecules are "free" and are immediately absorbed into the body. So the effects of HFCS are immediate. Blood glucose spikes faster and subsequently drops faster, which makes the body crave more sweetness. This is why some argue that HFCS contributes more to weight gain and appetite functions than table sugar.
Foods with HFCS
HFCS is commonly used to make sodas, fruit drinks, chips and candy bars. However, many other foods also contain HFCS, such as bread, fruit-flavored yogurt, cereal, condiments like ketchup, canned vegetables, salad dressings and granola bars. If you are not sure whether or not a food product contains HFCS, check the ingredients list.
Cutting Down on HFCS
To cut down on your HFCS consumption, avoid sweet, non-diet sodas or fruit drinks. Instead, drink water or unsweetened drinks. Read the nutrition facts label on cereals. Some cereals have added sweetness to make them more appealing. Try to eat fewer processed and packaged foods, including microwavable meals, as these usually contain HFCS. Another tip is to avoid sweet, processed snacks. Have vegetables, fruit or low-fat cheese instead. When buying yogurt, aim for low-fat plain yogurt, and sweeten it with fresh fruit.
References
- SweetSurprise: High Fructose Corn Syrup FAQs
- "Nutrition Therapy and Pathophysiology"; Nelms, Sucher, and Long; 2007
Member Comments