Concerns About High Fructose Corn Syrup
A Popular and Widely-Used Sweetener Might Cause Health Problems
The widespread use of high fructose corn syrup, an inexpensive sweetener made from corn, has been blamed for America's obesity epidemic by some health experts and researchers. According to author Mark Hyman, MD, what many don't understand is how this ubiquitous sweetener is processed by the body compared to plain table sugar, and how it can cause health problems as it metabolizes.
What is High Fructose Corn Syrup?
High fructose corn syrup (HFCS), a thick, ultra-sweet liquid derived from corn, is made by chemically changing the sugar in cornstarch to fructose (another type of sugar). It's in just about every packaged food these days, including breads, crackers, canned food, sports drinks and frozen foods. Food producers likely use it so extensively because it's inexpensive compared to other, more natural sweeteners, and it extends the shelf life of the products in which it's used.
However, it's extensive use "merits serious consideration as an important cause of the obesity epidemic," according to Mark Hyman, MD, author of Ultra Metabolism, The Simple Guide to Automatic Weight Loss. The author argues that obesity rates began to rise at about the time HFCS was introduced on the market in about 1970. The American Journal of Clinical Nutrition noted in their April 2004 issue that consumption of HFCS consumption increased an astounding 1000 percent between 1970 and 1990, correlating with the rise in obesity in the United States.
How Does the Body React to HFCS?
When natural sugars such as cane sugar, honey or molasses are consumed, the body reacts by producing insulin, a hormone produced by the pancreas to help regulate sugar levels (also called glucose) in the bloodstream. The insulin helps the glucose enter the cells of the body to provide it with fuel.
When HFCS is consumed, it enters the cells of the body without the help of insulin, which creates high levels of carbon that is then turned into triglycerides (fats) and cholesterol. "Basically, that means that eating HFCS makes your cholesterol levels shoot straight up and causes problems with your liver that slow down your metabolism even more," said Hyman.
Also, when regular sugars are consumed, the brain gets a message that the body has had enough to eat. However, when HFCS is consumed, the brain doesn't get the message that the body is full, and hunger and eating can continue unchecked. Hyman asserts that HFCS leads to increased appetite and overeating, weight gain, high cholesterol and high blood pressure, as well as abnormal liver function.
How Can Consumers Avoid HFCS?
The American Diabetes Association recommends taking the following steps to avoid HFCS, and cautions consumers to limit excess sugars of all kinds in the diet:
- Read labels! If high fructose corn syrup is anywhere near the top of the list, that means it's a high percentage of the product. Pass it by!
- Choose 100 percent fruit juices over fruit "drinks."
- Choose plain milk over flavored.
- Avoid canned fruit in syrup; eat fresh fruit whenever possible, with canned fruit in natural, unsweetened juice as a second choice.
- Foods containing HFCS are often also high in saturated fat and calories but low in nutrition; avoid them completely or limit as an occasional treat.
- Avoid highly-processed foods, selecting whole, fresh foods instead.
- Shop primarily along the perimeter of the grocery store, where dairy and eggs, poultry, meat and seafood, produce and bread are located. The center aisles are where grocers tend to stock the processed foods.
- Be sure to read labels on products that notoriously contain high levels of HFCS, such as soft drinks, syrups, ketchup and barbecue sauce, fruit-flavored yogurt, canned soup, pasta sauce and breakfast cereal.
Does HFCS Contribute to Obesity?
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