Diet Danger: High Fructose Corn Syrup The Effects of Corn Syrup Aren't So Sweet

Diet Danger: High Fructose Corn SyrupThe Effects of Corn Syrup Aren't So Sweet
-- By Becky Hand, Licensed & Registered Dietitian

Trying to save money, food companies introduced High Fructose Corn Syrup (HFCS) 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 HFCS is found in a variety of foods from soda pop to ketchup, fruit drinks to salad dressings, cereals, breads, flavored yogurt, and sauces.

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 HFCS, which is approximately one-half fructose?

What the Research Says… A few studies have demonstrated that participants who consumed soda sweetened with HFCS did not reduce their total caloric intake to compensate for excess calories consumed as HFCS (compared to subjects who drank artificially sweetened soda). The data suggests that HFCS 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. The Smart SparkAction! Whenever possible, avoid food products that contain HFCS 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 little—if any—nutritional value.

Take inventory of your refrigerator, freezer, and pantry. Start reading the fool labels. If HFCS 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. Although food manufacturers may lose out on your business, your body will thank you!

Kim's Thoughts

If you are looking to improve the health or yourself and/or your children, this is one of the first ingredients I would look to eliminate. It is going to seem difficult given that it's in almost everything. Take your time and look at the packages. You can find crackers, cereals and bread that do not contain HFCS. The more natural the food, the less chances it will have additives.

Don't fall into the trap of thinking this is ok for you just because you see a few positive commercials or the government allows it. Remember, they allow cigarettes, alcohol and several pharmaceutical drugs that are not necessarily safe. We have to take ownership of our health and how we want to feel.