With the increased consumption of processed foods, many people are eating ingredients such as hydrogenated oil and corn syrup, but those aren't necessarily healthy. Research shows that partially hydrogenated oil does pose a health risk, but corn syrup, including high-fructose corn syrup, is OK in moderation. You can avoid both of those questionable ingredients by including more natural foods in your diet.
Hydrogenated Oil
According to the Mayo Clinic, hydrogenation involves adding hydrogen to oil, making it less likely to spoil. Using hydrogenated oil instead of regular oil gives foods a longer shelf life and a less greasy texture. Most commercial baked goods, such as cookies, cakes and crackers, contain hydrogenated oil. In addition to making them last longer, hydrogenated oil can make foods more chewy or lighter in texture.
Trans Fat
The Mayo Clinic describes trans fat as the worst type of fat because it raises your "bad" cholesterol (LDL) and lowers your "good" cholesterol (HDL), which increases your risk of heart disease and heart attack. That might be because adding hydrogen to the oil makes it more difficult to digest. Only partially hydrogenated oil contains trans fat, whereas fully or completely hydrogenated oils do not, so avoid partially hydrogenated oils. Read the ingredients list on food labels and avoid foods with partially hydrogenated oils or those that don't specify if the oil if partially or fully hydrogenated.
Corn Syrup
There are two types of corn syrup -- one that presents no harm to your health and one that might. According to the Corn Refiners Association, regular corn syrup is mostly pure glucose, and is used as a thickener. High-fructose corn syrup is made of equal parts fructose and glucose and is used as a sweetener. High-fructose corn syrup is the most common added sweetener in processed foods and drinks, according to registered dietician Jennifer Nelson from the Mayo Clinic. It's chemically similar to table sugar, but more highly processed.
Added Sugars
Eating too much added sugar, whether it's high-fructose corn syrup or table sugar, can lead to health problems such as obesity, tooth decay, poor nutrition and increased cholesterol that can lead to heart disease. According to Nelson, most researchers agree that high-fructose corn syrup isn't necessarily less healthy than other types of added sweeteners. However, in 2010, researchers at Princeton University found that long-term consumption of high-fructose corn syrup by rats lead to abnormal increases in body fat, especially in the abdomen, and a rise in cholesterol. In one study, rats given water sweetened with high-fructose corn syrup gained much more weight than rats that drank water sweetened with table sugar. Regular corn syrup, on the other hand, doesn't pose any health risk, but it is used less often than high-fructose corn syrup.
References
- Mayo Clinic; Trans Fat Is Double Trouble For Your Heart Health
- Mayo Clinic; High-Fructose Corn Syrup: What Are the Health Concerns; Jennifer K. Nelson
- Corn Refiners Association; HFCS, Fructose and Corn Syrup
- Princeton University; A Sweet Problem: Princeton Researchers Find That High-Fructose Corn Syrup Prompts Considerably More Weight Gain; Hilary Parker; March 2010
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