High-fructose corn syrup, or HFCS, was introduced by food manufacturers in the 1970s, and its use has increased steadily over the past decades. HFCS now corresponds to about 40 percent of the added sugar in the American diet and appears as an ingredients in a variety of different foods, such as soft drinks, yogurt and breakfast cereals. Food manufacturers like using HFCS because it is cheap, has a long shelf life and helps keep food moist.
Fructose Intake
The main food contributing to the higher HFCS consumption is soft drinks. The average fructose intake now averages 55 g a day, and this number reaches 73 g a day in male adolescents, according to the results of the third National Health and Nutrition Examination Survey published in "Medscape Journal of Medicine" in July 2008. In the past, humans used to get an average of 16 g to 20 g of fructose a day, and not from processed foods, but almost exclusively from fruits, according to the February 2005 issue of "Nutrition & Metabolism."
Impact on Obesity and Health
Some studies, as reported in the January 2010 issue of "Physiological Reviews," indicate that the higher fructose consumption in the American diet may be involved in the higher prevalence of obesity, metabolic syndrome, Type 2 diabetes and cardiovascular disease. Different mechanisms are proposed and many people blame HFCS, while others point to the higher sugar intake from all sources combined. However, more data are needed to clearly establish the role of HFCS in these chronic diseases.
HFCS vs. Sugar
Forty-five to 55 percent of the sugar in HFCS is fructose and the remainder is glucose. In the case of table sugar, or sucrose, 50 percent is fructose and the other 50 percent is glucose. Therefore, the fructose content of HFCS and sucrose is quite similar, and this is the fact that the Corn Refiners Association is now basing its aggressive marketing campaign on. However, the point is not whether HFCS is worse than sucrose or not, but that many Americans are consuming way too much sugar, period.
Processed vs. Real Foods
A lot of controversy surrounds HFCS to determine whether it is worse than sugar and whether it can be part of a healthy diet. However, it is important to realize that HFCS is only added to processed foods or foods that are prepared in a factory. These foods are typically not the best sources of essential nutrients. Instead, choose whole foods, including lean proteins, vegetables, legumes, fresh fruits, unsweetened dairy products and healthy fats. These foods should constitute the foundation of your diet.
References
- Diabetes Health: The Dangers of High-Fructose Corn Syrup
- National Institute of Environmental Health Sciences: The Trouble With Fructose
- "Physiological Reviews"; Metabolic Effects of Fructose and the Worldwide Increase in Obesity; Luc Tappy and Kim-Anne Lê; January 2010
- Corn Refiners Association: Sweet Surprise
- "Medscape Journal of Medicine"; Dietary Fructose Consumption Among U.S. Children and Adults: The Third National Health and Nutrition Examination Survey; Miriam B. Vos et al.; July 2008
- "Nutrition & Metabolism"; Fructose, Insulin Resistance and Metabolic Dyslipidemia; Heather Basciano, Lisa Federico and Khosrow Adeli; February 2005
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