High-fructose corn syrup, or HFCS, is a common sweetener in the food industry. Regular white sugar and corn syrup have equal proportions of glucose and fructose, but HFCS has been modified to have more fructose than glucose. Excess consumption of HFCS can harm your health, although its effects are likely similar to those of other added sugars, such as white sugar, corn syrup, honey and molasses.
Weight Gain
Too much HFCS can lead to too many calories and unwanted weight gain. Each tablespoon of HFCS provides 53 calories, and HFCS is an ingredient in a wide range of commercial products, including sweetened breakfast cereals, sugar-sweetened soft drinks and other beverages, candies, ice cream and baked goods. These foods are among the top sources of calories in the typical American diet, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Gastrointestinal Distress
If you have a condition called fructose intolerance, HFCS can aggravate symptoms, according to Mayo Clinic. Fructose malabsorption is a form of fructose intolerance that occurs when your body is unable to properly digest fructose in your diet, and you experience gas, bloating and diarrhea when you eat foods with HFCS. People with fructose intolerance should also be wary of consuming other sources of fructose, including fruits and fruit juices, table sugar, honey and sugar-sweetened beverages.
Poor Diet Quality
Since HFCS is a source of empty calories, your diet quality might suffer if you eat too many foods with HFCS instead of nutritious foods. High-fructose corn syrup provides no essential nutrients, such as protein, vitamins, minerals or dietary fiber. A healthier diet limits empty calories from added sugars, refined starches and saturated fats, and emphasizes nutrient-dense choices, such as fruits, vegetables, healthy fats, nuts, whole grains, legumes, lean proteins and low-fat dairy products, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Other Risks
Your levels of triglyceride in your blood might increase if you eat too much HFCS or other added sugars, according to Mayo Clinic. High triglyceride levels are a risk factor for heart disease. You may develop dental caries if you eat HFCS; your teeth begin to decay within minutes of eating sugars, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Brushing your teeth or rinsing your mouth with water after a meal can help prevent this.
References
- Mayo Clinic; High Fructose Corn Syrup; What are the Concerns?; Jennifer Nelson
- Harvard School of Public Health: High-Fructose Corn Syrup and Health
- U.S. Department of Agriculture: Sweets
- U.S. Department of Health and Human Services; Dietary Guidelines for Americans, 2010; January 2010
- Mayo Clinic; Fructose Intolerance: What Foods Should I Avoid?; Katherine Zeratsky; March 2011
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