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Consumption of High Fructose Corn Syrup (HFCS) in the Western Diet

Feb 2, 2011 | By Angela Ogunjimi
Consumption of High Fructose Corn Syrup (HFCS) in the Western Diet
Photo Credit glass of soda image by Kalani from Fotolia.com

The consumption of high-fructose corn syrup, or HFCS, has grown more than the intake of any other food in the United States. It's a ubiquitous sweetener and food preservative that appears in a wide range of food products. The high amount of HFCS in the Western diet is a problem. Researchers note that as HFCS consumption has increased, so have the rates of obesity and diabetes. Scientists have linked HFCS to several health problems, but public health officials have not called for limiting HFCS any more than other sugars.

Growth of HFCS Consumption

According to researchers commenting in the April 2004 "American Journal of Clinical Nutrition," the consumption of HFCS jumped by more than 1000 percent between 1970 and 1990. Between 2000 and 2004, consumption tapered off a bit, according to a pair of University of North Carolina researchers publishing in the same journal in December 2008. Sodas and sugary drinks provide most of the HFCS people consume in the United States. Roughly 8 percent of all the calories that Americans consume come from HFCS, and among the people who consume the most calories, about 896 calories per day come from HFCS.

Benefits of HFCS

HFCS is sweet, cheap and versatile. Food manufacturers make it by steeping corn to soften and separate the kernel and extract the cornstarch, then using enzymes to convert the glucose in the starch into fructose. The final product is a mixture of simple sugars with a high ratio of fructose to other sugars. Many formulations of HFCS contain about 55 percent fructose and 45 percent glucose. In addition to sweetening foods, HFCS helps keep food fresh for long periods of time, prevents browning, limits freezer burn and aids in yeast fermentation.

Major Sources

HFCS is the dominant sweetener in soda and fruity drinks in the United States. You'll also find HFCS in packaged baked goods including cookies, crackers, pastries and other desserts, as well as in condiments like ketchup, sweet sauces and marinades. The Corn Refiners Association says that HFCS keeps ingredients evenly dispersed and maintains consistent flavors.

Surprising Sources

You might be surprised to find HFCS in a loaf of bread, but many types of bread contain it because of its effects on yeast. Food companies also use HFCS to enhance the flavor of canned fruit and to retain moisture in bran cereals and energy bars. The best way to find out how much HFCS you're consuming is to read food and drink labels and ask for nutrition facts when you eat out.

Health Problems

The high level of HFCS consumption in the Western diet has paralleled the growth in health problems like obesity, diabetes and high blood pressure. In addition, HFCS has been associated with gastrointestinal distress, overeating, insulin resistance and metabolic syndrome. However, in a "state of the science" review published in the April 2009 "Journal of Nutrition," researchers say the jury is still out on negative health effects of HFCS. The 2010 Dietary Guidelines Advisory Committee says that Americans eat too much sugar of all kinds, and that excess sugar adds unnecessary calories to the Western diet. It advises not to cherry-pick which sweeteners you eat, but to work on eliminating added sugar from your diet.

References

Article reviewed by Seamus Islwyn Last updated on: Feb 2, 2011

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