Sweet Nothings: Much Ado about High Fructose Corn Syrup

You’ve seen it on TV, read it in the paper and heard it on the radio, “Today’s children are declining in health and gaining more weight than ever before.” Unfortunately, a lot of what you hear is true. According to a US study, by the time today's teens reach middle-age, their rate of heart disease could be 16 percent higher due to all the extra pounds they are carrying around.

Today, about a third of all children are either overweight or obese. Increasing numbers of obese children are diagnosed with type 2 diabetes, high blood pressure, high levels of “bad” cholesterol and other diseases and conditions associated with obesity. What is causing this situation? Today children spend more time in front of the computer and the television and consume empty calories in the form of nutrient-deficient processed foods and sugary drinks containing high fructose corn syrup.

High Fructose Corn Syrup

Consumption of high fructose corn syrup (HFCS) has increased 1000 percent between 1970 and 2000 according to the US Department of Agriculture. On average, most children consume between 132 to 316 HFCS calories each day, which can be directly correlated to the rise in the obesity.

Where do we get all this fructose? It is the primary sugar in found fruit and honey. However, in the 1960s due to the excessive supply of corn, scientists developed a liquid sweetener made from cornstarch called high-fructose corn syrup. Today HFCS supplies almost 20 percent of all calories in the average U.S. diet. About two-thirds of the HFCS created is used in soft drinks. Soft drink consumption increased by 60 percent among adults and more than doubled in kids from 1977 to 1997. HFCS can also be found in everything from candies and baked goods to pasta sauces and salad dressings. It’s also the main ingredient in most ketchup, a favorite condiment among children and adults. HFCS is widely used because it’s cheap and sweeter than sucrose (table sugar). In comparative studies of sweetness, sucrose has a rating of 100, while fructose has a sweetness rating of 173.

The Bitter Truth about High Fructose Corn Syrup

The body digests, absorbs and metabolizes fructose differently than glucose. Fructose is broken down mainly in the liver where high levels can adversely affect the breakdown of fats in the blood, increasing harmful LDL (bad) cholesterol levels and raising the risk for heart disease.

In addition, unlike glucose, fructose does not stimulate insulin secretion or enhance leptin production. Insulin and leptin work together to send signals to the brain helping to regulate food intake and body weight. Without these signals, the brain doesn’t communicate fullness which may result in overconsumption of calories, according to the American Society for Clinical Nutrition 2004.

Numerous studies link sugary drinks containing HFCS with weight gain or obesity. One study in particular—conducted by Ludwig of 548 Massachusetts schoolchildren—suggested that for each additional HFCS-sweetened drink consumed per day, the odds of obesity increased 60 percent.

HFCS beverages may also affect the intake of more nutritious beverage choices, including milk, water and diluted pure fruit juice. Soft drinks and other sweetened beverages are now the leading source of calories in a teen's diet and these nutrient-void beverages are increasingly taking the place of milk. Teenagers are drinking twice as many sodas as milk. One study shows that milk consumption among teens has steadily declined during the last 30 years, while soda consumption has increased by 300 percent. Some researchers have shown that avoiding milk during childhood may increase the risk of being overweight during adolescence.

Fructose in fruit:

Should you worry about the fructose in fruit? Definitely not! Over half of all Americans already fall short of the recommended nine servings of fruit and vegetables required per day for good health. Besides, fruit contains more than a small amount of fructose; it also provides valuable vitamins, antioxidants, minerals and fiber. You would have to consume several serving of fruit at one sitting to equally the amount of fructose in one can of soda.

Be Wary: High Fructose Corn Syrup Can Be Labeled Natural

“Upon careful review of the current manufacturing process for High Fructose Corn Syrup, the FDA found that HFCS can be labeled natural,” stated Audrae Erickson, president, Corn Refiners Association. “HFCS contains no artificial or synthetic ingredients or color additives and meets FDA’s requirements for the use of the term natural. HFCS, like table sugar and honey, is natural. It is made from corn, a natural grain product.”

A copy of the letter clarifying FDA’s views on the use of the term natural for products containing HFCS can be found at
www.corn.org/FDAdecision7-7-08.pdf.

Specifically, the FDA stated “we would not object to the use of the term ‘natural’ on a product containing the HFCS produced by the manufacturing process commonly employed in the corn refining industry.”

If you’re trying to avoid HFCS read the nutritional panel carefully. Ignore marketing labels that state “all-natural.”

Final thoughts

Even though the verdict over HFCS’s role in the rise of obesity is still unresolved, the fact remains that if you avoid foods and drinks that contain HFCS, you’ll almost inevitably improve your diet. Avoiding HFCS is easy if you choose non-processed foods, eliminate sodas made with HFCS, drink more low-fat milk, choose 100 percent fruit juice, enjoy more water and read the labels.