The most common sweetener in processed food and beverages, high fructose corn syrup is a major suspect for causing obesity and other adverse health issues related to increased use of sugar. The monosaccharides, or simple sugars, found in HFCS are very similar to sucrose, or what we know as table sugar, which is half glucose and half fructose.
Glucose
The HFCS used in beverages contains 42 percent glucose, while the HFCS used in sweetening many other foods has 55 percent glucose. Glucose, or "blood sugar," is the most basic monosaccharide that our cells use for energy. Our body converts all the other types of sugars and carbohydrates that we eat into glucose.
Fructose
The HFCS used in commercial beverages contains 55 percent fructose, while the type of HFCS used in other foods has 42 percent fructose. Found in honey and many fruits, fructose is the sweetest of all the sugars. Fructose-sweetened beverages, but not glucose-sweetened, can increase insulin resistance and belly fat in overweight people, according to a 2009 study cited on Medical News Today.
Recommendations
Whether it is from HFCS, sucrose or other carbohydrates, adding too much sugar in your diet can lead to excess weight or even obesity, according to the American Heart Association. For women, limit your added sugar to no more than 100 calories per day, or 6 teaspoons of sugar. For men, limit your added sugars to 150 calories per day, or 9 teaspoons of sugar.
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