High-fructose corn syrup is a common sweetener used in many processed foods, from tomato sauce to bread. Compared with other sweeteners, however, the safety and nutritional value of this product have been called into question. Regardless the source of sweetness, any diet requires reducing calories to lose weight.
Basics
High-fructose corn syrup is a sweetener derived by using enzymes to extract glucose and fructose from the corn kernel. The sweetener is relatively inexpensive due to U.S. government subsidies that make payment to corn farmers and barriers to sugar imports. Thanks to its low cost and ability to prolong shelf life, corn syrup has found its way into a wide variety of processed foods.
Background
High-fructose corn syrup was called into question by an early study linking colas to obesity, reports CBS News. Critics such as author Michael Pollan point out that corn syrup is nearly ubiquitous in food due to its ease of production and low cost. Nutrition advocates have called corn syrup into question based on its ability to pack high levels of calories into foods, but MayoClinic.com reports that studies on its safety are evolving.
Misconceptions
Despite a level of near-hysteria about high-fructose corn syrup, the sweetener is nearly identical to sugar in terms of composition of glucose and fructose. Manufacturers dispute claims about safety, such as mercury content due to the extraction process, according to MSNBC. For any diet, sugar content must be carefully considered and overall calorie intake limited to ensure weight loss. Foods containing corn syrup are no different.
Foods
Foods likely to contain high-fructose corn syrup include colas, juices, candies, baked goods, commercially prepared foods, restaurant or fast foods, condiments and dressings. Whole-grain products such as pastas and breads may have low levels of corn syrup, if any. To see if a food has corn syrup, read the ingredients label. Ingredients are listed in order of quantity of the ingredient present in the food.
Recommendations
The American Heart Association recommends that adult women take in no more than 100 calories of added sugars in their daily diet, whether from corn syrup or other sources. Adult men should limit added sugar calories to no more than 150 per day. Eating whole, natural foods, such as fresh fruits and vegetables, is a sure way to avoid excess corn syrup in the diet.
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