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Should We be Concerned About High Fructose Corn Syrup?
by Sara Parr, MS RD LDN
You may have read that the consumption of high fructose corn syrup (HFCS) has increased significantly over the years. On the market since approximately 1970, HFCS, which is cheaper than sugar, is now a very common sweetener and preservative used to extend the shelf life of processed foods. It is found in many foods such as regular soft drinks, sweetened cereals, fruit juice, condiments, syrups and canned fruits (if not in its own juice). HFCS is made from corn starch by an enzymatic chemical process resulting in a product that is roughly half fructose and half glucose.
Some of the concerns with HFCS include:
Safety?
The Food and Drug Administration (FDA) has approved HFCS as a safe ingredient for use in foods and beverages. The decision was made in part on the substantial similarity between HFCS and table sugar (sucrose).
Calories?
HFCS provides approximately the same number of calories as table sugar or other carbohydrates which is 4 calories per gram.
Metabolism?
This is where there is a lot of controversy. Some studies show that HFCS does not differ from regular table sugar in its effect on appetite and food intake and that there is no difference in the way the body metabolizes HFCS vs. sucrose. Other studies suggest that fructose is digested, absorbed and metabolized differently then glucose and may lead to obesity.
Obesity?
Obesity results when your calorie intake exceeds your energy output. No one food or single ingredient is the sole cause. Extra calories whether they come from proteins, fats, alcohol, or carbohydrates can contribute to obesity.
So the answer to the question “Should we be concerned about high fructose corn syrup?” is yes. Even though there is not conclusive evidence that HFCS is any more harmful or healthier than sugar, we are consuming way too much of both. Too much HFCS can lead to higher caloric intake, weight gain and a decrease in your intake of more nutrient dense foods.
To reduce your intake of HFCS, start with the ingredient list when reading labels. If HFCS is one of the first ingredients listed then it is safe to say there is a lot in the product, so don’t eat it. As I previously said, HFCS alone won’t make us fat but many of us are eating too much and moving too little. So choose your foods more carefully starting at the grocery store. Besides reading the food labels, shop the grocery store perimeter where you find the produce, seafood, poultry and meat, dairy products, eggs and bread. Avoid those center aisles that contain mostly highly processed food.
If you stick mainly to whole fresh foods and avoid the highly processed commercial foods then the less HFCS you will consume.
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