It seems that everybody is talking about the evils of High Fructose Corn Syrup (HFCS). But what is fact and what is simply hearsay? Here we will give all the facts about HFCS.
What, exactly, is HFCS?
High-fructose corn syrup is a common sweetener and preservative. HFCS is made by changing the sugar (glucose) in cornstarch to fructose – another form of sugar. The end product is a combination of fructose and glucose. Because it extends the shelf life of processed foods and is cheaper than sugar, high-fructose corn syrup has become a popular ingredient in many sodas, fruit-flavored drinks and other processed foods.
Is HFCS an artificial sweetener or made from chemicals?
No. A little less than one year ago, on July 08, 2008, the FDA clarified that HFCS can be labeled as a natural product. To be classified as natural, a food product must be made from an all-natural product and contain no artificial or synthetic ingredients or color additives.
How does HFCS compare to table sugar?
HFCS and sugar are virtually interchangeable! They have the same sweetness and composition. Contrary to its name, HFCS does not contain a lot of fructose. The ratio of fructose and glucose in HFCS and table sugar is practically the same. The human body cannot tell the difference between HFCS and sugar. High fructose corn syrup does not provide a sensation of increased or decreased fullness nor is it metabolized differently in the body.
Is HFCS responsible for the obesity epidemic?
Everybody wants to find the root of our country’s obesity epidemic. Many people have blamed HFCS. According the Mayo Clinic, HFCS is NOT to blame!
Statement from the Mayo Clinic:
So far, research has yielded conflicting results about the effects of high-fructose corn syrup. For example, various early studies showed an association between increased consumption of sweetened beverages (many of which contained high-fructose corn syrup) and obesity. But recent research – some of which is supported by the beverage industry – suggests that high-fructose corn syrup isn’t intrinsically less healthy than other sweeteners, nor is it the root cause of obesity.
HFCS itself does not increase the risk of obesity. Obesity is caused by taking in more calories than you burn. Many foods containing HFCS have lots of calories. Therefore, if you eat a lot of these foods, you will gain weight. Sugar is no different. If you eat too much sugar, you will gain weight. HFCS is no more likely to cause weight gain than regular sugar.
Does HFCS have more calories than regular sugar?
No! Both HFCS and sugar have four calories per gram. HFCS should not alarm you more than other sugars.
How else does HFCS affect the foods we eat?
High fructose corn syrup doesn’t simply sweeten food, it enhances and balances its flavors. For example, HFCS in yogurt enhances the fruit and spice flavors and regulates the yogurt’s tartness. HFCS acts similarly in foods such as tomato sauces and other condiments. In beverages, HFCS provides stability and helps keep flavors constant throughout the product’s shelf life.
If you are concerned about the amount of HFCS in your family’s diet, consider these tips:
1) Limit the processed foods you keep in the house.
2) Avoid foods that contain a large amount of added sugar, in any form.
3) Choose real fruit over fruit juice or fruit-flavored drinks. Even 100 percent fruit juices contain a large amount of sugar.
4) Avoid soda and other sweetened beverages!
The bottom line: There is no nutritional difference between HFCS and sugar. They contain the same number of calories and are made up of the same ratio of glucose and fructose. All forms of sugar will cause weight gain if eaten in abundance. Limit all forms of sugar to ensure a healthy diet!
Tags: artificial sweeteners, child diet, child nutrition, diet, family nutrition, healthy diet, HFCS, high fructose corn syrup, nutrition, sugar, sweeteners
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Dear Dr. Dolgoff,
I preach the treachery of HFCS so my slant is clear. I disagree with your statement that “…they are made up of the same ratio of glucose and fructose.” Take the HFCS variant
HFCS-55, which is used to sweeten all national brands of soda.
It’s composition is 55%fructose:45% glucose. That appears to be just slightly different than the 50:50 ratio of sucrose, until
you do the math. 55%:45% = 55/45 = 1.22. That means in
every can of Coke or in every bottle of Gatorade there is, compared to glucose, 22% extra fructose. Over time that
extra fructose has wreaked havoc on our waistlines, livers, and
arteries. You might be interested in reading Dr. Dana Flavin’s, M.D. (FDA toxicologist) summary on the metabolic dangers of excess fructose. Yes, I am aware that sucrose is also 50% fructose, but if I select a food or beverage with HFCS it is a black box. Is it HFCS-42 or is it HFCS-55? Might it be
HFCS-56 (27% extra frcutose)? Food manufacturers will do anything to sell their product. Perhaps (and this is conjecture) they are adding a brew of HFCS that is slightly sweeter and potentially more addictive. When a food or beverage is sweetened with sucrose, I know that the ratio of
fructose to glucose is exactly 1:1.
[...] High Fructose Corn Syrup: The Real Truth! [...]
Nice blog! Keep up the good work.
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It seems that everybody is talking about the evils of High Fructose Corn Syrup HFCS. But what is fac [...]…
I found your post through twitter and I’m dismayed to see you label something “the real truth!” that is nothing of the sort and then to state you are giving “all the facts” which…well, okay. If you say so.
First off, to tout “natural” as if that is somehow a benefit in itself is bizarre – arsenic is also “natural” but it doesn’t mean you should eat it. Besides, that designation is highly debatable and I wouldn’t be surprised if it changes, considering HFCS is produced using plenty of chemicals through a refinery process.
This is an enlightening interview with a former FDA food scientist about FDA and her preliminary findings that it often contains trace amounts of mercury, among other things: http://ecochildsplay.com/2009/08/26/hfcs-and-mercury-an-interview-with-an-fda-whistleblower/
As a service to the patients you counsel, perhaps it would be helpful to keep an open mind about the many reported risks of HFCS in an effort to get to the “real facts”
[...] High Fructose Corn Syrup: The Real Truth! [...]
[...] High Fructose Corn Syrup: The Real Truth! [...]
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