Q:
What is high fructose corn syrup and is it really bad for me?
Kerry H., Dayton, OH
A:
High fructose corn syrup (HFCS) is a manufactured sweetener made from the simple sugar fructose found in corn. HFCS is produced by processing corn starch to make glucose, which is then processed to yield a high percentage of fructose. Table or refined sugar, on the other hand, is made up of the simple sugars glucose and fructose, and comes from sugar cane or beets.
HFCS is similar in taste and sweetness to sucrose, however it has many additional properties that appeal to food manufacturers. HFCS:
• is easy to transport due to its liquid form,
• is more shelf-stable than sucrose and thus extends the shelf-life of foods,
• helps prevent freezer burn,
• helps foods such as breads and cereals brown better when baked,
• gives breads, bagels, chewy cookies and snack bars their soft texture, and
• is lower in cost than sucrose.
You may be surprised to learn that HFCS, which contains no vitamins or minerals, is found in many foods you consume daily. It is used to sweeten breakfast cereals, fruit juices, English muffins, jams, whole wheat breads, crackers, pretzels, canned soups, yogurts, meat and fish products, condiments, ice cream, soft drinks and more. In fact, Americans consume more HFCS than sugar.
Is this necessarily bad? Normal fructose is the natural sugar found in fruit. And, as part of a healthy diet, you should eat plenty of fruits and vegetables every day. HFCS, however, acts a little bit differently in your body. The problem with HFCS is that it does not affect the appetite. HFCS does not trigger chemical messages that tell the brain the stomach is full and no longer hungry, as foods and drinks that contain regular refined sugar do. Because the hormones that regulate body weight are not activated, consuming a diet high in HFCS could lead to eating more, taking in more calories, and over time, weight gain.
In addition, unlike sugar (sucrose), fructose is metabolized in the liver. As a result, fructose converts to fat more than any other sugar. And, it raises your levels of triglycerides, which is associated with an increased risk of heart disease.
Therefore, just as with everything else, you should consume HFCS, and added sugars in general, in moderation. Try to limit added sugars to about 8 teaspoons (32 grams) a day.
On your next grocery trip, read the labels of some of the processed products you buy. It’s a good idea to choose 100% fruit juice and breads that don’t contain HFCS.