High fructose corn syrup is made from an industrial process that converts glucose in corn starch to fructose. The resulting product is sweeter than sugar, and the manufacturing process is simple and inexpensive. As a result, high fructose corn syrup has become a common sweetener in commercial food production, and the average American consumes 132 calories of high fructose corn syrup per day, according to a study published in the "American Journal of Clinical Nutrition" in April 2004. Controversy continues to swirl around the potential health effects of high fructose corn syrup.
Moderation
A review published in the November 2010 issue of the journal "Nutrition and Metabolism" reported that data is lacking showing a direct link between fructose intake and detrimental health effects, such as insulin resistance, elevated triglycerides and obesity. Citing some studies that used inaccurate methods of collecting data and others that were inconclusive, the author recommended a consumption of fructose, including high fructose corn syrup, of less than 10 percent of total calories to avoid unhealthy changes in lipid or glucose levels. Additionally, fructose consumption of less than 100 g per day does not lead to obesity, according to the author.
Kidney Disease
A study published in the "Journal of the American Society of Nephrology" in December 2010 reported that the increasing use of high fructose corn syrup is associated with the increasing incidence of metabolic syndrome -- a condition characterized by a combination of factors that increase risk for heart disease and diabetes. Fructose also raises your risk for kidney disease, increases blood pressure and inflammation in the kidneys and injures the kidney's filtering tubules. The researchers regarded excessive fructose intake as an environmental toxin with serious detrimental effects on health.
Processed Food
Research on high-fructose corn syrup has yielded mixed results, with some studies showing adverse effects and others finding little harm from high-fructose corn syrup, according to the Mayo Clinic. Some experts have expressed concern that high fructose corn syrup and all processed foods generally elicit an unhealthy response in the body. All forms of sugar have been linked to detrimental effects, such as weight gain, dental decay and elevated triglycerides. However, overall evidence that high-fructose corn syrup is any worse than other sugar additives is insufficient. Instead of simply avoiding high-fructose corn syrup, the Mayo Clinic recommends cutting back on all processed sugars. Avoid sugary soft drinks, eat low-sugar breakfast cereals and consume fewer processed foods. Snack on vegetables, nuts and fresh fruit instead of candy and baked goods.
Obesity
The "Journal of Nutrition," published a study in its June 2009 issue asserting that high fructose corn syrup has been wrongly singled out as the primary cause of the obesity epidemic in the United States. Study author John S. White, a consultant to the food and beverage industry on issues of nutritive sweeteners, states that much of the scientific testing on the health effects of high fructose corn syrup has been done under extreme conditions using excessively high concentrations that do not reflect the average American's diet or the amounts used in foods. The author cautioned that using fruit juice concentrates and other natural sweeteners, such as agave nectar, to replace high fructose corn syrup may not be a healthier alternative. Additionally, the author maintained that high fructose corn syrup is a safer option than some food additives, such as propylene glycol, which is used to enhance moisture retention in some foods. The author's affiliation with the industry, however, raises some questions about bias in his statements.
References
- "Nutrition and Metabolism"; Health implications of fructose consumption: A review of recent data; S.W. Rizkalla; November 2010
- Harvard Health Publications; Carbohydrates and Health: Not that Simple...or that Complex; December 2002
- MayoClinic.com; High Fructose Corn Syrup; What Are the Health Concerns?; Jennifer K. Nelson, M.S., R.D., L.D.; Oct. 23, 2010
- "The Journal of Nutrition"; Misconceptions about High-Fructose Corn Syrup: Is It Uniquely Responsible for Obesity, Reactive Dicarbonyl Compounds, and Advanced Glycation Endproducts?; John S. White; April 2009
- "The American Journal of Clinical Nutrition"; Consumption of High-fructose Corn Syrup in Beverages May Play a Role in the Epidemic of Obesity; George A. Bray, et al.; April 2004
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