High fructose corn syrup is a type of added sugar, a sweetener that is not present naturally in foods but is added during processing or preparation. A report by the National Health and Nutrition Examination Survey revealed that the average American eats 22.2 tsp. of added sugars each day. Following a thorough review of the scientific and medical studies on high fructose corn syrup and other added sugars, the American Heart Association recommends limiting these sweeteners in your diet.
Composition
Many people mistakenly believe that high fructose corn syrup is composed of pure fructose. Actually, the syrup consists of either 42 percent or 55 percent fructose, making it chemically similar in composition to table sugar. According to MayoClinic.com, no evidence shows that high-fructose corn syrup itself is less healthy than other types of added sugars. The American Heart Association recommends consuming all types of added sugars in moderation.
Health Risks
A diet high in added sugars is linked to an elevated risk of obesity. In addition, it increases the risk of high blood pressure, elevated triglycerides and inflammation. People who consume added sugars are more likely to suffer from heart disease and stroke. In addition, there is a nutritional risk associated with added sugars. Sugary processed foods and beverages tend to displace healthier choices, such as fresh fruits and vegetables.
Sources
Between 1970 and 2000, the daily consumption of soft drinks in America increased by 70 percent. According to the American Heart Association statement, soft drinks and other sugar-sweetened beverages are the primary source of added sugars in Americans' diets. It is easy to see how soda consumption can dramatically increase your consumption of added sugars. Just one 12-oz. serving of regular soda contains about 130 calories and 8 tsp. of sugar.
Guidelines
In 2009 the American Heart Association released a statement of guidelines on the consumption of added sugars. The average woman should consume no more than 100 calories of added sugars per day and the average man should consume no more than 150 calories each day. This is equivalent to about 6 tsp. of added sugar a day for women and nine for men. Sugar consumption should be compared to your allowed "discretionary calories," those remaining after your nutritional needs are met. Regardless of your activity level, the American Heart Association states that no more than half of your discretionary calories should come from added sugars.
References
- Circulation: Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association by Rachel K. Johnson, Ph.D., M.P.H., R.D , et al.; 2009
- American Heart Association: Association recommends reduced intake of added sugars; Aug. 24, 2009
- MayoClinic.com: What are the health concerns about high-fructose corn syrup?
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