High
fructose corn syrup is a sweetener that manufacturers make from corn starch. As
with other sugars, it can cause tooth decay, obesity, and metabolic syndrome
when a person consumes it in large quantities.
Health experts continue to debate whether or not high fructose
corn syrup (HFCS) is worse than other sugars. Many natural and organic health
advocates argue that HFCS is more dangerous than other sugars.
The Food and Drug Administration (FDA) explain that
HFCS is not more dangerous than other sugars, but research on the topic is
ongoing.
HFCS is not necessary for a healthful diet. In fact, avoiding it
may help a person maintain a healthful weight.
What is HFCS?
HFCS is a very sweet derivative of corn starch.
Starch consists of chains of glucose, which is a sugar. Breaking
corn starch down into individual glucose molecules forms corn syrup.
To create HFCS, manufacturers add enzymes to corn syrup that
convert some of the glucose to fructose. Fructose is the type of sugar present
in fruit and is very sweet. The amount of fructose in HFCS varies, but the most
common varieties contain either 42% or 55%.
As with HFCS, table sugar, or sucrose, also consists of glucose
and fructose.
Is HFCS safe?
Research has consistently shown links between the consumption of
HFCS and obesity, metabolic dysregulation,
and similar health issues.
According to a 2017 study of
mice, HFCS consumption increased fasting glucose and reduced the
ability of mice to clear glucose from the body. The study also found changes in
dopamine signaling in the group that consumed HFCS.
Dopamine is a neurotransmitter that affects feelings of motivation
and reward. Past research has linked impaired dopamine signaling to obesity.
Contrary to some previous studies, HFCS did not increase body weight. This suggests that HFCS
may undermine health even if it does not cause weight gain.
A 2012 analysis of 43 countries found that rates
of diabetes are 20% higher in those where HFCS
is readily available.
Several other studies have linked HFCS availability to
higher rates of conditions such as diabetes and heart disease. However, this
research is correlational and does not mean that HFCS directly causes these
conditions. In countries where HFCS is prevalent, people might prefer sweetened
foods or consume larger quantities of all types of sugar.
This is why dissecting claims about whether or not HFCS is safe
is difficult. Most research suggests that HFCS availability correlates with an
increase in health issues. However, HFCS availability also correlates more
generally with high sugar consumption.
The FDA and most other public health agencies
emphasize that HFCS, as with other added sugars, can increase the risk of
diabetes and other health concerns.
However, there is little evidence to suggest that HFCS is
inherently more harmful than other sugars.
The problem with HFCS is its prevalence. It is present in
numerous foods, including those that do not taste sweet, such as pizza and
crackers.
Foods that contain HFCS
Many foods contain HFCS, so this list is by no means exhaustive.
The most common sources of this ingredient include:
·
Soda: Almost all sodas contain HFCS, often in very large
quantities.
·
Sweetened juices: Some fruit
juices, including those that manufacturers market to children, contain HFCS.
·
Processed desserts: Packaged sweets,
including candy, prepackaged cookies, muffins, and other desserts, often
include HFCS.
·
Packaged fruits: Some applesauce,
cranberry sauce, dried fruit snacks, and other fruit-based snacks contain HFCS
as a sweetener.
·
Crackers: Some crackers, mixed snack packages, and
other cracker-like products use HFCS to increase sweetness.
·
Condiments and salad dressings: Many condiments,
even salty ones such as ketchup, use HFCS as a sweetener. Check the labels of
salad dressings, ketchup, barbecue sauce, and other condiments.
·
Prepackaged meals: A variety of
prepackaged meals, including some pizzas, contain HFCS.
·
Granola and nutrition bars: Granola bars,
protein bars, and other purportedly healthful snacks often use sweeteners to
improve the taste. HFCS is one of the most popular sweeteners in these
products.
·
Peanut and other nut butters: Peanut butter
might seem to be a savory treat, but it is actually very sweet. Many peanut
butter manufacturers add sugar, and some add HFCS. The same is true of some
other nut butters, such as cashew and almond butter.
·
Some bread and wheat: Some sweetened
breads and wheats, including some pastas, contain HFCS.
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