High fructose corn syrup, or HFCS, is a common sweetener for sugary drinks like soda pop and processed foods, including frozen dinners, cakes, candies and sweet treats. Unfortunately, like white sugar, HFCS can lead to health problems, such as weight gain and heart disease. Consuming HFCS and other added sugars in moderation is a smart choice for your health.
Fructose and Health Issues
High fructose corn syrup can negatively impact your health by leading to health issues such as obesity and heart disease, mainly because of the fructose content. Fructose, a simple sugar, can cause increased triglycerides, which can, in turn, lead to heart disease. A study on rats conducted by the University of Florida in 2008 and published in the "American Journal of Physiology" found that "chronic fructose consumption" can help accelerate leptin resistance. Leptin is a hormone that helps to maintain your craving for food, and leptin resistance -- when your body cannot produce enough leptin -- may lead to obesity.
HFCS Is Not Unique
Frequent consumption of high fructose corn syrup is unhealthy, can increase your risk of heart disease and obesity and may lead to oral problems like cavities. However, it is not the only sweetener that can lead to health problems. According to Jennifer K. Nelson, M.S., R.D., L.D., high fructose corn syrup is no worse than other sweeteners added to sugary treats and drinks.
HFCS vs. White Sugar
High fructose corn syrup is very similar to white sugar, in that they are both made from glucose and fructose, neither of which contains any nutrients. The high fructose corn syrup found in sugary treats, according to "The New York Times," contains 58 percent glucose and 42 percent fructose, while white sugar is a combination of 50 percent glucose and 50 percent fructose. The HFCS added to sugary drinks contains 45 percent glucose and 55 fructose.
Recommendations
The American Heart Association, or AHA, recommends that men consume no more than 9 teaspoons of added sugar, or 150 calories daily, while women should not exceed 6 teaspoons or 100 calories a day. Instead of keeping your attention focused strictly on high fructose corn syrup, be wary of all added sugars. To cut back on added sugars including high fructose corn syrup, avoid sweet drinks like sodas, and keep away from processed foods such as cookies and frozen meals. Be sure to check out the ingredients on the back of each of your food products for added sugars. Added sugars are usually listed as high fructose corn syrup or corn syrup, but other names include dextrose, sucrose and maltose.
References
- "The New York Times"; A Sweetener With a Bad Rap; Melanie Warner; July 2, 2006
- "American Journal of Physiology"; Fructose-induced Leptin Resistance Exacerbates Weight Gain in Response to Subsequent High-fat Feeding; Alexandra Shapiro et al.; August 2008
- ScienceDaily; Fructose Sets Table For Weight Gain Without Warning; Oct. 19, 2008
- MayoClinic.com; What Are the Health Concerns About High-fructose Corn Syrup; Jennifer K. Nelson, M.S., R.D., L.D.; Oct. 23, 2010
- American Heart Association: Sugars and Carbohydrates
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