High-fructose corn syrup seems to be in just about every sweetened food or drink these days. Perhaps you have heard that there are some health issues related to long-term consumption of high-fructose corn syrup. Obesity, type 2 diabetes, high cholesterol, triglycerides and low HDL are just some of the complications of long-term high-fructose corn syrup. Emerging scientifc data confirm these risks. Reducing high-fructose corn syrup in your diet may help you avoid these serious health issues.
Obesity
Obesity is an increasingly more common problem among both adults and children. There are many reasons for this, including a more sedentary lifestyle and perhaps an increased consumption of processed foods containing high-fructose corn syrup. Researchers at Princeton University compared rats given a regular diet along with sugar water containing natural sugars with rats who ate the same food but were given sugar water containing high-fructose corn syrup. Scientists found that rats that drank the corn-syrup water gained weight more quickly than the rats that consumed regular sugar water. Although more research needs to be done in humans, excessive high-fructose corn syrup consumption may place you at risk for weight gain and obesity.
Type 2 diabetes
Diabetes is a disease in which blood-sugar levels are too high, and the body's ability to produce insulin to metabolize the sugar is compromised. Type 2 diabetes usually occurs later in life. High-fructose corn syrup consumption may increase your risk of developing type 2 diabetes. Even though this condition can be treated with medication, it could still place you at risk for blindness, nerve damage and skin ulcers, to name just a few of the complications of diabetes. This may be a condition that is avoidable or more easily treatable if foods with high-fructose corn syrup and those with large amounts of sugar in general are replaced with healthier alternatives.
High Cholesterol and Triglcerides
Cholesterol is a type of fat in the blood that, if not treated, can place a person at risk for heart attacks and stroke. Data collected for the National Health and Nutrition Examination Survey linked excessive sugar intake -- including high-fructose corn syrup consumption -- to an increased incidence of high-blood cholesterol, higher triglyceride levels and lower levels of the healthier cholesterol, HDL. Left untreated, high cholesterol and triglycerides place you at risk of developing arterial plaque, which could lead to heart attack or stroke. Although lowering your intake of cholesterol-containing foods may help this condition, lowering your intake of high-fructose corn syrup may also be helpful. These dietary modifications, however, should not replace your regular cholesterol medication if you are taking one.
Alternatives
Finding products that do not have high-fructose corn syrup is as easy as reading the labels. Look for products with natural sources of sugar, such as sugar cane, beets or honey. Try to reduce your reliance on processed foods, such as sugary breakfast cereals or sodas. Replace sugary snacks with healthy alternatives, such as fruit, nuts, yogurt and vegetables. Maintaining a healthy lifestyle may help you avoid the long-term issues of high-fructose corn syrup. See your doctor, though, before making any radical changes in your diet.
References
- Global Health Center; 5 Health Dangers of High Fructose Corn Syrup; Dr. Edward Group; July 8, 2010
- Mayo Clinic-Nutrition and health eating; What are the health concerns about high fructose corn syrup?; Jennifer K. Nelson; October 23, 2010
- "New York Times"; VITAL SIGNS; NUTRITION: Added Sugars Appear to Affect Cholesterol; Roni Caryn Rabin; May 4, 2010
- "News at Princeton"; A sweet problem: Princeton researchers find that high-fructose corn syrup prompts considerably more weight gain; Hilary Parker; March 22, 2010
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