Healthy eating has had a sizable enemy for quite some time, according to a variety of news sources and public advocacy groups. It's called High Fructose Corn Syrup (HFCS). The onslaught against it has been so great that its producers have been attempting to rebrand it, corn sugar, in an attempt to avoid the bad reputation and increase profitability. Researchers at Princeton University released a paper indicating that Americans consume about sixty pounds per year, per person, of HFCS. They also highlight the concurrent rise in usage of HFCS and the rise in obesity rates. I have studied a wide variety of research from both sides of the argument. I will attempt to answer the question, is HFCS worse than sugar?
High Fructose Corn Syrup usage is rampant. The FD does not restrict its usage at all. HFCS's usage is typically in highly-processed junk food. Common ingredients that are often used with it are fat and salt, as well as a host of other chemicals. Sodas and other flavored/sweetened drinks often contain HFCS. It is also found in sauces, dressings, and breakfast bars and cereals.
HFCS does not differ significantly from sucrose (table sugar) from a chemical standpoint. It has about 5% more fructose and 5% less glucose. It's sweetness level is about the same as honey, while its glycemic index is a fair amount higher than table sugar (75 vs. 60). In order to make HFCS, it must undergo significant processing as all of the fructose contained within the syrup is artificially added. Fructose does not naturally occur in corn starch.
A 2011 study gave volunteers 25% of their daily calories in glucose, fructose, or high fructose corn syrup-sweetened beverages. In just two weeks, researchers indicated that the consumption of fructose and high fructose corn syrup increased cholesterol and subsequently, risk of cardiovascular disease. The participants who received glucose did not register such changes.
Although we digest sucrose and High Fructose Corn Syrup differently, there are no substantial differences in blood sugar readings. However, because of the processed-nature of HFCS, it appears as if there is a larger negative impact on the liver, which causes higher rates of diabetes. The fructose in HFCS is added as part of the processing, so it doesn't have to be separated in the body, meaning it heads directly to the liver, which can cause something called a fatty liver, which is a driver of diabetes. HFCS also doesn't appear to trigger insulin, so it can lead to overeating. Insulin alerts your body that it is full.
Based on existing research, HFCS looks to be more dangerous than sucrose by a fair amount. That being said, sugar is still dangerous. Added sugar should be avoided or used in very small amounts. It still carries significant risk of diabetes, heart complications, and significant weight gain, which creates a host of additional issues.
Some people believe this evidence should be extrapolated to avoiding naturally-occurring sugars, like fruit. You've probably heard the saying, "fruit makes you fat". It does not appear to be true. Fruit does garner most of its nutrition from sugar, but the body appears to digest natural sugars dramatically differently than added sugar in a soda or other processed food. Naturally-occurring sugar in fruit is healthy and necessary for your body. Added sugar and artificial sweeteners are not.
High Fructose Corn Syrup usage is rampant. The FD does not restrict its usage at all. HFCS's usage is typically in highly-processed junk food. Common ingredients that are often used with it are fat and salt, as well as a host of other chemicals. Sodas and other flavored/sweetened drinks often contain HFCS. It is also found in sauces, dressings, and breakfast bars and cereals.
HFCS does not differ significantly from sucrose (table sugar) from a chemical standpoint. It has about 5% more fructose and 5% less glucose. It's sweetness level is about the same as honey, while its glycemic index is a fair amount higher than table sugar (75 vs. 60). In order to make HFCS, it must undergo significant processing as all of the fructose contained within the syrup is artificially added. Fructose does not naturally occur in corn starch.
A 2011 study gave volunteers 25% of their daily calories in glucose, fructose, or high fructose corn syrup-sweetened beverages. In just two weeks, researchers indicated that the consumption of fructose and high fructose corn syrup increased cholesterol and subsequently, risk of cardiovascular disease. The participants who received glucose did not register such changes.
Although we digest sucrose and High Fructose Corn Syrup differently, there are no substantial differences in blood sugar readings. However, because of the processed-nature of HFCS, it appears as if there is a larger negative impact on the liver, which causes higher rates of diabetes. The fructose in HFCS is added as part of the processing, so it doesn't have to be separated in the body, meaning it heads directly to the liver, which can cause something called a fatty liver, which is a driver of diabetes. HFCS also doesn't appear to trigger insulin, so it can lead to overeating. Insulin alerts your body that it is full.
Based on existing research, HFCS looks to be more dangerous than sucrose by a fair amount. That being said, sugar is still dangerous. Added sugar should be avoided or used in very small amounts. It still carries significant risk of diabetes, heart complications, and significant weight gain, which creates a host of additional issues.
Some people believe this evidence should be extrapolated to avoiding naturally-occurring sugars, like fruit. You've probably heard the saying, "fruit makes you fat". It does not appear to be true. Fruit does garner most of its nutrition from sugar, but the body appears to digest natural sugars dramatically differently than added sugar in a soda or other processed food. Naturally-occurring sugar in fruit is healthy and necessary for your body. Added sugar and artificial sweeteners are not.
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Please see my website for additional information at dangers of food additives or my blog at why artificial sweeteners are bad
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