High fructose corn syrup is a type isomerized by the manufacturer to contain at least 42 percent of its sugar as fructose, rather than glucose. The revelation that high fructose corn syrup might be detrimental to health spawned a movement to try a 30-day fast from foods containing HFCS. The intention is to decrease the amount of high fructose corn syrup – and potential calories – in your diet while increasing your awareness of the prevalence of high fructose corn syrup in processed foods.
Weight Gain
According to a 2010 study by researchers at Princeton University, high fructose corn syrup causes greater weight gain than simple sucrose syrup even when the calorie consumption is equal. The study compared four circumstances: rats that had 12 hours of access per day to an 8 percent HFCS solution, rats with 12 hours of daily access to a 10 percent sucrose solution, rats who had 24-hour access to HFCS and unlimited chow, and rats that had 24-hour access to unlimited chow alone. Rats with 12-hour access to HFCS gained significantly more weight than rats with 12-hour access to sucrose.
HFCS Foods
When preparing to embark on a 30-day HFCS diet, it is helpful to become familiar with the scope of foods you will avoid. Some of them may surprise you. It is common knowledge that high fructose corn syrup usually sweetens soft drinks. However, you may be surprised to find high fructose corn syrup listed among the ingredients in bread, breakfast cereal, baking mixes, condiments, crackers, fruit juice, dairy products and many other foods you eat every day. Check your refrigerator and pantry, and list of all the products you'll need to eliminate or find substitutes for before beginning your 30-day diet. The preparation will minimize the stress and frustration of what may turn out to be a dramatic change in your diet.
Keep a Journal
A food journal is an indispensable tool during your 30-day HFCS diet. Use a journal as basic as a food log to track your intake, or elaborate on your successes and failures. Note where you were, how you felt, who was with you and other circumstances regarding the food you eat. This helps you identify challenges and stumbling blocks. Once you've identified high-risk situations, you will be better equipped to overcome them.
Limit All Types of Sugar
Although eliminating high fructose corn syrup from your diet can be a healthful change, it is best to limit all kinds of added sugar. The 2010 Dietary Guidelines for Americans suggest that no more than 10 percent of the calories you eat be from added sugar – be it sucrose, fructose or any other calorie-containing sweetener. If you begin a diet that eliminates or limits high fructose corn syrup, try to replace those foods with whole fruits, vegetables, grains and lean protein instead of simply switching to another sweetener.
References
- Starch: Chemistry and Technology; James N. BeMiller, Roy L. Whistler
- Pharmacology, Biochemistry and Behavior; High-fructose Corn Syrup Causes Characteristics of Obesity in Rats: Increased Body Weight, Body Fat and Triglyceride Levels; Miriam E. Bocarsly, et al.
- USDA and U.S. Department of Health and Human Services; 2010 Dietary Guidelines for Americans
- The American Journal of Clinical Nutrition; Consumption of High-fructose Corn Syrup in Beverages may Play a Role in the Epidemic of Obesity; George A. Bray, et al.
- MayoClinic.com: Nutrition and Healthy Eating: What are the health concerns about high-fructose corn syrup?
Member Comments