High fructose corn syrup (HFCS) is commonly used in place of sugar in processed foods in the U.S. The average American eats an astounding 41.5 lbs of HFCS per year. HFCS is among the sweeteners that have partially replaced sucrose (table sugar) due to governmental subsidies of U.S. corn and an import tariff on foreign sugar, raising the price of sucrose to levels above those of the rest of the world. The corn from which HFCS is derived is often genetically modified (over 85% of the corn syrup produced in the U.S. is a genetically modified product), and the enzymatic process used to create HFCS is an additional step in food processing, so as an increasing number of Americans strive to remove GMOs and processed foods from their diets, many people are looking for ways to avoid HFCS. Though some in the food industry argue that HFCS is a “natural” substance; it is anything but: it is produced from corn by a complex chemical process and no substance like it is found naturally occurring.
High-fructose corn syrup goes by several names, depending on what part of the world you live in: isoglucose, maize syrup, glucose-fructose syrup and glucose/fructose. It is comprised of a group of corn syrups that has undergone enzymatic processing to convert their glucose into fructose and then is mixed with pure corn syrup (100% glucose) to produce the desired sweetness. In the U.S., food producers typically use HFCS as a sugar substitute, and it’s commonly found in most processed foods and beverages, including soft drinks, yogurt, industrial bread, cookies, salad dressing, ice cream, syrup, soup and ketchup.
HFCS has a variety of health concerns surrounding it. While the commercials claim that it's fine in moderation, moderation is seemingly impossible since HFCS is infused in so many food products. The syrup interferes with the body's metabolism so that a person has trouble controlling cravings because HFCS slows down the secretion of leptin in the body. Leptin is a crucial hormone in the body that tells you that you're full and to stop eating. That's why it's so closely associated with obesity in this country. It's like an addictive drug. Also, a study published in the Journal of Environmental Health found that 1 out of every 3 samples taken of HFCS in supermarket processed food samples contained mercury.
In a Princeton University study in which separate groups of rats were given the same caloric intake of sugar and HFCS, the rats fed HFCS gained much more weight than the ones consuming regular table sugar. In a second study, the rats fed a diet incorporating HFCS "showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size. Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet."
So what do you do if you want to limit the amount of HFCS in your family's diet? Try these tips:
- Read food labels. You might be surprised at which foods contain HFCS, even items you don't normally associate with "sweet."
- Understand what "natural" means on labels. The FDA doesn't regulate the use of the word "natural" on food labels -- foods and beverages can be labeled as "natural" even though they contain HFCS, because fructose is a naturally occurring sugar. The word "organic" however is heavily regulated, so foods labeled 100% organic can be assumed to be HFCS-free.
- Look for foods with natural sweeteners, such as pure cane sugar, honey, agave nectar or beet sugar.
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Very good information. Will be sharing it with others!
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