Although the jury is still out on the dangers of high-fructose corn syrup -- also called corn sugar -- there is mounting evidence that it may have a negative effect on health. High-fructose corn syrup, or HFCS, is an industrially produced sweetener made from cornstarch that is turned into glucose and fructose. These are the same sugars in table sugar, although HFCS contains more fructose, which may make a difference in how it affects health.
Foods with HFCS
HFCS is the most common sweetener in use, and the average American consumes 60 lbs. of it each year. It was developed about 40 years ago as a cheap alternative to sugar and is added to most sodas and other soft drinks, fruit drinks that are not 100 percent juice, flavored yogurts, popsicles, frozen yogurts, ketchup, barbecue sauces, spaghetti sauces, canned soups, breakfast cereals, canned fruits and pancake syrups. Read ingredients and look for corn sugar or high-fructose corn syrup to determine if a product contains the sweetener.
Weight Gain
HFCS causes significantly more weight gain than table sugar, according to a 2010 study by Princeton University. In the study, rats with access to HFCS gained a considerable amount of weight, especially in the abdominal area, and developed abnormally high levels of triglycerides, a type of blood fat. The Princeton researchers say these findings may explain the obesity epidemic in the United States, which has kept pace with increased consumption of HFCS. In humans, an accumulation of abdominal fat and elevated triglycerides are risk factors for high blood pressure, Type 2 diabetes, cancer and heart disease.
Type 2 Diabetes
HFCS may significantly increase the risk of Type 2 diabetes. According to study findings from the Harvard School of Public Health, adults who daily drank one 12-oz. serving of soda or other sugary soft drinks, such as sweet tea, fruit drinks and energy drinks, had a 15 percent higher risk of developing Type 2 diabetes, and those who drank two servings increased their risk by 26 percent. The risk of metabolic syndrome -- a group of symptoms, such as high blood pressure and high blood sugar, linked to an increased risk of diabetes and heart disease -- also went up considerably.
Some Experts Defend HFCS
HFCS contains the same sugars as sucrose, and the health implications associated with it may be the same as consuming excess sugar of any kind, according to nutritionist and food policy expert Marion Nestle. She says that consuming any sugar in excess is not a good idea. The American Medical Association and many obesity and nutrition experts agree with that assessment, according to an article in the March 20, 2008, issue of "The New York Times" by Kim Severson.
References
- News at Princeton: A Sweet Problem: Researchers Find that High-Fructose Corn Syrup Prompts Considerably More Weight Gain
- "DiabetesHealth"; The Dangers of High Fructose Corn Syrup; Christopher R. Mohr, M.S., R.D., L.D.N.; Aug. 20, 2008
- "Time" Magazine; Is High-Fructose Corn Syrup Really Good for You?; Lisa McLaughlin; Sept. 17, 2008
- AARP: Sodas and Other Sweet Drinks Raise the Risk of Diabetes
- "The New York Times"; Sugar Is Back on Food Labels, This Time as a Selling Point ; Kim Severson; March 20, 2009
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