High Fructose Corn Syrup
Trying to save money, food companies introduced high fructose corn syrup into the food market in the 1970s. Sweetening manufactured foods this way is profitable, because it is less expensive and much sweeter than sugar, yet easy to transport because of its liquid state. Today high fructose corn syrup is found in a variety of foods from soda pop to ketchup, fruit drinks to salad dressings, cereals, breads, flavored yogurt, and sauces.
High fructose corn syrup became popular as a sweetener in the 1980’s when improvements in its manufacturing made it cheaper than cane or beet sugar. While there are potential health consequences to the over-consumption of any type of sweetener, high fructose corn syrup carries additional risks because of its high fructose content and the way it is metabolized in the body.
While the consumption of table sugar triggers the secretion of insulin and leptin, which signal your body that you are full, High fructose corn syrup does not. Consumption of foods containing high fructose corn syrup could contribute to increased caloric intake and weight gain.
Consumption of high fructose corn syrup can elevate triglyceride levels, which can increase the risk of heart disease.
High fructose corn syrup can upset the magnesium, copper, chromium, and zinc levels in the body, which could lead to deficiency diseases like bone loss. In 2001, the average person consumed 62.6 pounds of high-fructose corn syrup. In the U.S., the average person consumes more high fructose corn syrup than sugar.
What is Fructose?
Fructose, a monosaccharide, is sometimes called “fruit sugar” because it is naturally found in fruits. Fructose is also found in honey, and is a component of table sugar (sucrose), which is a disaccharide composed of fructose and glucose.
When we eat most carbohydrate foods, the blood sugar level increases and insulin is secreted to transport the sugar into the body’s cells. Besides helping to transport blood sugar, insulin also triggers the release of a hormone called leptin. Leptin helps control hunger by signaling the brain that the body is full and therefore to stop eating.
The interesting fact about fructose is that it is metabolized in a totally different way than other carbohydrates. It does not stimulate or require insulin for transportation to the cells. Since there is no need for insulin release, there is also no secretion of leptin. Therefore the feeling of satiety is altered, you continue to eat and possible overeat.
Is Fructose the Enemy?
Fructose should not be eliminated from your diet. It is primarily found in fruits, which provide a wealth of nutritional benefits to the body. Fructose found in fruits is fine! However, are we setting up our bodies for damage by constantly feeding it foods that have been filled with sucrose (fructose and glucose) and heavily loaded with high fructose corn syrup, which is approximately one-half fructose?
What the Research Says:
A few studies have demonstrated that participants who consumed soda sweetened with high fructose corn syrup did not reduce their total caloric intake to compensate for excess calories consumed as high fructose corn syrup (compared to subjects who drank artificially sweetened soda). The data suggests that high fructose corn syrup does not provide the body with a sense of fullness. This may cause an increase in excess calorie intake, leading to weight gain.
A recent study conducted by the University of Cincinnati provided additional information. Mice freely consumed either water, fructose-sweetened water, or soft drinks. The researchers found increased body fat in the mice that drank the fructose-sweetened water and soft drinks—even though these animals decreased the amount of calories they ate from solid foods.
Whenever possible, avoid food products that contain high fructose corn syrup and refined table sugar. This is not a magical cure for weight loss, but the preliminary research indicates that it may play a role. These foods often have very little—if any—nutritional value. Take inventory of your refrigerator, freezer, and pantry.
Here are some tips:
- Start reading the fool labels
- If high fructose corn syrup is one of the main ingredients (which are listed in descending order on the food label), scratch it off your grocery list—permanently
- Try to limit foods that have “sugar” as one of the first ingredients
- Start shopping around the perimeter of your grocery store; this is where you will find the foods in their natural, unprocessed state
- Fill your grocery cart with low fat dairy products, fresh fruits and vegetables, lean meats, eggs, beans, peas, lentils, nuts, seeds, whole grains, cereals and breads
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