If you examine the ingredients label on just about anything sweet that contains calories, you will likely see high fructose corn syrup in the list. High fructose corn syrup is a sweetener popular among manufacturers because it does not crystallize in foods. However, there are key health concerns related to the sweetener that suggest that you shouldn't include high fructose corn sugar in a balanced diet.
Fructose and Glucose
One key reason for avoiding foods and beverages containing high fructose corn syrup has to do with the type of sugar contained in the sweetener. High fructose corn syrup contains an average of 55 percent fructose and 45 percent glucose, whereas table sugar has a 50-50 ratio. This difference may seem slight, but to your body it is significant, because fructose does not stimulate the secretion of insulin, which helps regulate your blood sugar.
Obesity Risks
High fructose corn syrup poses serious risks for obesity. Over the long term, consumption of the sweetener causes abnormal increases in body fat -- increases that can lead to obesity. A 2004 study listed by the National Center for Biotechnology Information indicates that eating foods and drinking beverages that contain high fructose corn syrup directly contribute to the "epidemic" of obesity in the United States.
Abdominal Fat Gain
Fat gain is a health concern in itself, yet Princeton University also reports that eating high fructose corn syrup contributes to a particularly unhealthy kind of fat -- abdominal fat. The "inner tube" of fat around the body's midsection is not only unsightly and difficult to get rid of, but it is also a key area of concern -- especially for middle-aged people or those carrying excess abdominal fat into middle age.
Long-Term Health Concerns
Health concerns over the long term linked with obesity include Type 2 diabetes and heart disease. Additionally, the consumption of high fructose corn syrup may contribute to liver scarring. Healthfinder.gov reports, out of 427 adults with fatty liver disease not related to alcohol consumption, 29 percent reported consuming beverages that contained high fructose corn syrup on a daily basis.
Prevention/Solution
The best way to avoid the risks involved with consuming high fructose corn syrup is to greatly limit how much of it you eat or drink or simply avoid the sweetener entirely. Nondiet soft drinks contain massive amounts of high fructose corn syrup, so consider switching to fruit juices that contain healthier sugars such as glucose. Cut down on sweet candies and replace them with healthier sweet snack choices such as strawberries, yogurt and raisins.
References
- Healthfinder.gov: High Fructose Corn Syrup Linked to Liver Scarring
- Princeton University: A Sweet Problem -- Princeton Researchers Find that High-Fructose Corn Syrup Prompts Considerably More Weight Gain
- PubMed.gov: Consumption of High-Fructose Corn Syrup in Beverages May Play a Role in the Epidemic of Obesity
- Iowa State University Extension: High Fructose Corn Syrup -- How Sweet It Is
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