High Fructose Corn Syrup (HFCS), or its rebranded name, corn sugar, gets more bad press than any other sweetener with Aspartame seemingly a close second. The average American consumes roughly sixty pounds of high-fructose corn syrup a year. Princeton University researchers highlighted a significant correlation between the increased use of HFCS and a rise in obesity rates of 33%. The purpose of this article is to explore whether or not HFCS is worse than sugar, and if so, by how much.
The FDA allows HFCS' use in just about everything. It is always found in very poor-quality foods with limited nutrition and can contain high levels of other negative substances, including fat, sodium, and other chemicals, even mercury. High-fructose corn syrup is a common sweetener in sodas and fruit-flavored drinks as well as salad dressings, breads, and breakfast cereals.
High Fructose Corn Syrup has some similarities to common table sugar as well as some differences. From a chemical standpoint, table sugar is half fructose and half glucose while HFCS carries a ratio of 55% to 45%, respectively. It is sweeter than sugar and carries a higher glycemic index (GI). One of the major issues with HFCS is that it is highly processed. None of the fructose in it is naturally occurring. It is added in significant quantities during the processing.
In a study completed three years ago, researchers gave subjects a diet that provided 25% of daily energy needs in sweetened beverages. There were three groups: glucose; fructose, and HFCS. Those volunteers in the latter two groups had notable increases in bad cholesterol in just two weeks while the control group, those receiving glucose, saw no negative 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.
It is important not to take this research and condemn all sugars. Some people avoid fruit, because sugar carries such a bad rap. Research indicates that naturally-occurring sugars are digested differently than unnaturally-added sugar. Fruits and vegetables are an important part of a healthy diet. It is added sugar that needs to be avoided.
The FDA allows HFCS' use in just about everything. It is always found in very poor-quality foods with limited nutrition and can contain high levels of other negative substances, including fat, sodium, and other chemicals, even mercury. High-fructose corn syrup is a common sweetener in sodas and fruit-flavored drinks as well as salad dressings, breads, and breakfast cereals.
High Fructose Corn Syrup has some similarities to common table sugar as well as some differences. From a chemical standpoint, table sugar is half fructose and half glucose while HFCS carries a ratio of 55% to 45%, respectively. It is sweeter than sugar and carries a higher glycemic index (GI). One of the major issues with HFCS is that it is highly processed. None of the fructose in it is naturally occurring. It is added in significant quantities during the processing.
In a study completed three years ago, researchers gave subjects a diet that provided 25% of daily energy needs in sweetened beverages. There were three groups: glucose; fructose, and HFCS. Those volunteers in the latter two groups had notable increases in bad cholesterol in just two weeks while the control group, those receiving glucose, saw no negative 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.
It is important not to take this research and condemn all sugars. Some people avoid fruit, because sugar carries such a bad rap. Research indicates that naturally-occurring sugars are digested differently than unnaturally-added sugar. Fruits and vegetables are an important part of a healthy diet. It is added sugar that needs to be avoided.
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