Department of Food Science and Human Nutrition
Extension
Colorado State University
Fort Collins, CO 80523-1571
Healthy Heart Beats
January-March 2009
Vol 31, Issue 1
Did You Know?....
Q: I have heard a lot about high fructose corn syrup recently. Some companies are taking it out of their products and some people say it's bad for you. I have also heard that it's a natural product made from corn and is not bad for you in moderation. Can you help clear this up for me?
A: High fructose corn syrup (HFCS) has certainly been given a lot of attention recently. The apparent concurrent increase in obesity with the introduction of HFCS into the diet has made it a leading scapegoat. Claims have also been made that tie HFCS to diabetes, cancer, dental caries and blood lipid levels in addition to obesity. The truth is that HFCS has been associated with these issues, but a cause and effect relationship has not been found. HFCS is not the only factor in rising obesity rates! Looking to the research can help to clear up some of the confusion.
HFCS was developed in the late 1960's to produce the same sweetness as sucrose (table sugar) at a lower cost. Economics has been the principal driver behind using HFCS as a substitute for sucrose as a caloric sweetener. HFCS is corn syrup (glucose) processed to increase the fructose content and then blended with pure corn syrup, producing a high-fructose corn syrup. There are three varieties of HFCS:
- HFCS 90 (mostly for making HFCS 55), approximately 90 percent fructose and 10 percent glucose
- HFCS 55 (mostly used in soft drinks), approximately 55 percent fructose and 45 percent glucose
- HFCS 42 (used in most foods and baked goods), approximately 42 percent fructose and 58 percent glucose
Sucrose is a mixture of 50 percent fructose and 50 percent glucose, as compared to the several varieties of HFCS. The primary difference between HFCS and sucrose is that the glucose and fructose exist as individual units in HFCS, but as a chemically joined unit in sucrose. Both HFCS and sucrose contain the same number of calories (4 per gram).
HFCS has been linked to obesity because fructose is metabolized differently than glucose in the body.
- Fructose results in lower insulin and leptin levels and these hormones help to regulate satiety (feeling of fullness); lower levels of insulin and leptin decrease satiety which can lead to over consumption and weight gain.
- Interestingly as well, fructose increases triglyceride levels when consumed in excess, which increases the risk for heart disease.
Remember: HFCS is NOT pure fructose; it contains both fructose and glucose the same as sucrose or table sugar.
You may wonder whether HFCS and sucrose act differently in the body. To date, short-term studies have shown that consuming either HFCS or sucrose does not produce differences in perceived sweetness, hunger, satiety (feeling of fullness), satiety hormones, or subsequent food intakes. Researchers agree, however, that there is a need for long-term effect studies with various populations.
Defining HFCS as 'natural' is a complex topic. It has been highly debated, even within the Food and Drug Administration (FDA), the agency responsible for defining food label policies. The FDA recently stated that HFCS can be called 'natural' when synthetic fixing agents do not come into contact with it during processing. This came after a previous statement where the FDA said HFCS could not be labeled as 'natural'. The problem arises from the fact that the FDA has no official definition of 'natural' and that HFCS is highly processed. The bigger, and potentially more important issue is not whether HFCS is 'natural,' but the fact that added sugar in any form can be problematic in excess.
The bottom line is that excess calories, lack of physical activity, genetics, and environment all lead to weight gain. It is not accurate to label a single nutrient as the single cause for obesity and other health-related problems. HFCS should be consumed with some degree of caution due to the fact that HFCS-containing foods tend to be higher in calories and lower in nutrients compared with less processed foods as well as the fact that long term effects have not been determined.
There are a growing number of food products being produced without HFCS. Reading labels is the best way to know the ingredients in the foods you consume. Here is a list of some products that are made without HFCS:
- Oroweat bread (all varieties)
- Rudi's Organic bread (all varieties)
- Bisquick
- Tropicana Orange Juice
- Quaker Oatmeal
- Cheerios
- Kashi TLC Granola Bars (all varieties)
- Heinz Tomato Ketchup (organic)
- French's Honey Dijon Mustard
- Mountain High Yogurt (all varieties)
- Dannon All Natural Vanilla Yogurt
There are a number of other foods produced without HFCS. Be sure to check labels or contact the manufacturer for details. When reading labels, note that ingredients are listed in descending order by weight. The closer to the top of the ingredient list the more there is in the product.
You may wonder what is replacing the HFCS in these products. Other caloric sweeteners being used include honey, maple syrup, molasses, dextrose, corn syrup, maltodextrin, crystalline fructose, fruit juice concentrates, evaporated cane juice/syrup, and sugar alcohols including xylitol, mannitol, maltitol, and erythritol. Sugar substitutes or non-caloric sweeteners, including aspartame, acesulfame K, saccharin, sucralose (Splenda) and stevia (Truvia), may also be used. All sugars should be consumed in moderation, so be good to your body by enjoying whole foods and physical activity.
References:
Health Connections. High-Fructose Corn Syrup - A Sugar by Any Other Name. Summer 2008.
Environmental Nutrition. High Fructose Corn Syrup a "Natural?" November 2008.
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