High-fructose corn syrup is a sweetener used in many sodas, beverages, cereals and snack foods. Because of its low cost, the use of high-fructose syrup in sodas and foods has been on the rise. Some research indicates that high-fructose syrup may be linked to health problems such as obesity, heart disease and dental cavities, reports MayoClinic.com. While high-fructose corn syrup may have roles in some health conditions, the excessive use of any type of sugar may be bad for your general health.
What Is It?
High-fructose corn syrup is made by breaking down cornstarch into its most basic sugar components -- namely fructose and glucose. Fructose is the type of sugar most commonly found in fruits. Some proponents of high--fructose corn syrup argue that it is essentially the same thing as sugar from fruits. Despite its name, however, high--fructose corn syrup contains almost equal parts of fructose and glucose, the form of sugar that your body ultimately uses to produce energy, explains the Center for Science in the Public Interest.
Food Sources
The most common food source of high-fructose corn syrup are non-diet sodas and other sweetened beverages. High-fructose corn syrup is also found in many breakfast cereals, cookies and sauces such as ketchup. Microwaveable meals may also contain high-fructose corn syrup.
How Much?
According to the Center for Science in the Public Interest, each person in the United States consumes on average 69 pounds of corn-based sweeteners such as high-fructose corn syrup every year. This works out to an average of over 30 tsp. of high-fructose corn syrup per day, according to the "Seattle Times." This is far beyond the levels recommended by the American Heart Association, which suggests that men consume no more than 9 tsp. of added sugar per day. It is recommended that women limit their sugar consumption to no more than 6 tsp. per day of added sugars.
Recommendations
While there are no health problems specifically linked to high-fructose corn syrup, many health experts urge the limited use of all forms of added sugars, including high-fructose corn syrup. MayoClinic.com and the American Heart Association recommend using sugar from all sources in moderation. Steps toward having a low-sugar diet include eliminating sodas and sugary fruit drinks from your daily routine, snacking on fruits and vegetables rather than processed snack foods and avoiding foods such as breakfast cereals that contain large amounts of sugars such as high-fructose corn syrup.
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