Obesity has reached epidemic proportions in our society. In addition to exercise, diet and nutrition play a vital role in maintaining a healthy weight. High-fructose corn syrup and other refined carbohydrates can cause weight gain when consumed in excess. Learning about the role of high-fructose corn syrup in obesity allows you to enjoy the foods you love while avoiding excess weight gain.
Uses
High-fructose corn syrup is a synthetic sweetener made from corn. It is produced by processing corn using enzymes to convert part of its glucose to fructose until the desired sweetness is attained. In addition to its use as a sweetener, high-fructose corn syrup costs less than sugar and helps maintain the freshness of foods. It can be found in a variety of products, such as soda, condiments, candy and some savory foods.
Health Effects
High-fructose corn syrup has been linked to obesity in some studies. According to Princeton University, rats fed high-fructose corn syrup gained much more weight than other rats despite having the same caloric intake. Long-term consumption also resulted in excess abdominal fat and high triglycerides, two symptoms often seen in obesity in humans. In addition, mercury has been found in nine out of 20 randomly tested samples of foods containing high-fructose corn syrup, according to "Environmental Health Journal." Despite these findings, high-fructose corn syrup is considered safe in moderation, and more studies are needed to determine what role it might play in causing health problems like obesity.
Significance
With obesity at an all-time high in the United States, it is becoming increasingly important to pinpoint the causes in order to make changes that will reduce the trend. The prevalence of high-fructose corn syrup in foods and beverages is also high, with Americans consuming around 60 lbs. of the sweetener per year, according to Princeton University. High-fructose corn syrup is generally recognized as safe by the Food and Drug Administration, which claims its only health risk is causing dental cavities, according to the Corn Refiners Association.
Prevention/Solution
Obesity is a complex medical condition that arises from a variety of factors. To reduce your risk, moderate your intake of high-fructose corn syrup and other types of sugar. Choosing natural foods like fresh fruits and vegetables, whole grains and nuts over processed foods can help reduce your consumption of the sweetener. Check food labels before purchasing, and limit your intake of fat and refined carbohydrates like white flour, sugar and high-fructose corn syrup. Incorporating physical activity into your daily routine is also essential for losing weight and preventing obesity.
References
- Princeton University: A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain
- "Environmental Health Journal"; Mercury from chlor-alkali plants: measured concentrations in food product sugar; Renee Dufault, et al; Jan. 2009
- Corn Refiners Association: Safety of HFCS
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