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High Fructose Corn Syrup: Health Risks

Filed under: Food » Diet, Health » Food,

Is High Fructose Corn Syrup (HFCS) Endangering Your Health?

Plastic Cup with HFCS Soda High fructose corn syrup (HFCS) is both a preservative and a sweetener. It is produced through a process that changes the form of sugar in cornstarch from glucose to fructose. This sounds natural enough and does not immediately conjure up concerns about health risks, but a closer look at high fructose corn syrup reveals several factors that do cause concern. In particular, the connection between high fructose corn syrup and increased obesity along with the correlating health risks such as diabetes, high blood pressure, and coronary artery disease.

Does HFCS Contribute to Obesity?

High fructose corn syrup is not the sole culprit in the obesity epidemic in this country. Its role, however, in this problem is simply its abundance. HFCS is the main sweetener in most soft drinks and at least among the top sweeteners in a plethora of other foods we consume every day including most breakfast cereals, snack foods, fruit drinks, sauces, spread, and dippings, salad dressing, condiments, jams, yogurts, … the list goes on and on. In fact, browse through your local grocery store some day and read the labels on a random selection of items and you will find high fructose corn syrup in many, if not most, of the items you consume regularly. High fructose corn syrup does not in itself cause obesity; overconsumption on the other hand, does.

Another way that HFCS contributes to obesity is in the way the body breaks it down and processes it. More research is needed to fully understand how this works, but studies show that “a diet high in fructose may lead the body to develop a resistance to a protein called leptin, which helps control appetite” (McCarthy). So not only does the overconsumption of high fructose corn syrup lead to obesity, it also keeps us feeling hungry; and as a result, we consume more fructose which makes us both fatter and hungrier.

The problem of overconsumption of high fructose corn syrup isn’t likely to be resolved any time soon. Between 1970 and 1990, the consumption of high fructose corn syrup increased more than 1,000%. This is because manufacturers are using it more and more due to its preservative qualities and its lower cost. More than 40% of all caloric sweeteners added to foods and drinks are from high fructose corn syrup.

Does HFCS Contribute to Diabetes?

Glucose is a simple sugar form that is transported through the body in the blood. This is what the body uses for energy. When diabetics test their blood sugar, it is the glucose they are measuring. Fructose, on the other hand, does not stimulate insulin secretion or require insulin to be transported into the cells. Fructose requires a different metabolic path than other carbohydrates because it skips the normal process of carbohydrate metabolism. As a result, fructose is an unregulated source of the starting material for fatty acids to form. This leads to over eating and excessive weight gain which is very dangerous to diabetics.

The Addictive Properties of HFCS

Finally, high fructose corn syrup is potentially addictive. This too, requires more research before we can declare its addictive properties. However, considering the dangers of consuming too much high fructose corn syrup and its impact on the increase in obesity, do you really want to wait to find out for sure if it is really addictive?

The Monopoly of High Fructose Corn Syrup

Searching for HFCS free food in grocery store Perhaps the biggest risk of HFCS is the reality that we are monopolized by the food industry, economics, and politics such that we no longer have the freedom of choice to control what we consume. Sure, we can choose not to consume high fructose corn syrup, but that is a hefty and unrealistic sacrifice. Take ketchup, for example. High fructose corn syrup is in every ketchup brand I found on the shelves of every grocery store in the city where I live. Just for fun, I then looked at the ingredients in the salad dressings, the “100% real fruit juice” I serve my family, and even the healthy yogurt choices in my town. All of them listed high fructose corn syrup at or near the top of the list of ingredients. Even if I had the time, knowledge, and energy to make these food staples myself, I would have to special order the necessary ingredients because even those are made or processed with high fructose corn syrup. Add to that the preservation effects of high fructose corn syrup means that store-bought ketchup (and all the other foods) will last for several months. Home-made ketchup will only be good for a week to 10 days. This means that eating high fructose corn syrup-free foods is extremely time and labor intensive. Eating out and even eating at friends’ houses would have to be eliminated if we were to honor our “choice” to not eat high fructose corn syrup because everyone buys, serves, and consumes foods with high fructose corn syrup. So even though we claim that in theory we have a choice, it isn’t very practical and therefore, I have to contend that we really don’t have a choice at all.

HFCS Affects our Lifestyles

The above scenario might seem extreme, but even to cut down and manage our high fructose corn syrup intake requires a major effort that includes personal shopping and seriously limiting food choices and even affects our social lives. So while the health risks of high fructose corn syrup are significant, the effects it has on our lifestyles are extremely significant.

How do we define “too much” high fructose corn syrup consumption, or what it means to consume it in “moderation”? In my research, I was unable to find any recommendation for a maximum limit. Therefore, my personal conclusion is that because high fructose corn syrup is estimated to be in more than 40% of all foods, we can safely achieve “moderation” only when we aim to limit it all together. In other words, if we strive for total abstinence, high fructose corn syrup is sure to slip in unnoticed and when we least expect it to; this unaccounted for and out-of-our-control consumption is likely to be enough to be classified as “moderate consumption”.

Avoiding the Health Risks of High Fructose Corn Syrup

Avoid food with HFCS High fructose corn syrup does not have a direct impact on health risks, but the fact that over consumption of high fructose corn syrup is dangerous to our health, and the fact that we have very few choices that do not include high fructose corn syrup, we have to recognize the health risks of this common preservative and sweetener. Too much is certainly cause for concern for our health as it leads to obesity and complications related to obesity including diabetes, high blood pressure, and heart diseases. Buyer beware: read the labels of foods and drinks carefully and, when possible, chose items that do not use high fructose corn syrup and you just might be able to avoid the health risks associated with this common additive.

View Comments

Yck!

Submitted by eury on December 21, 2011 - 11:20pm.

Hmm, this article is interesting because there are all of these commercials trying to promote how natural and safe high fructose corn syrup is, but it just seems weird. I mean the name of the stuff just sounds weird. I am sure I drink and eat a lot of it on a daily basis, which is a bit scary. I just picture something like an unnatural, yellowy, sticky substance like sap. However, I guess after the commercials, I got to thinking that the stuff was not so bad, sort of, like how many people say that Vaseline and mineral oil are not that bad for your skin. It makes sense that the products would be bad, but so many experts say that it is not a big deal, and then you do not know what to think.

I wonder if high fructose syrup is more or less dangerous than sugar. I am starting to think though that when experts chime in and say that something is not a big deal when something in you is telling you it is bad, that expert has a financial stake in things, or works for a large company that does.

It is truly shocking how much high fructose corn syrup is in our foods though. I mean it might just have to be something that we get used to unless we want to start growing and making all of our own food from scratch. I wonder how much high fructose corn syrup is in organic foods, like in your average Whole Foods store. I wonder if most of the manufacturers that sell products there make an effort to use ingredients other than high fructose corn syrup.

Fructose and gout

Submitted by an environmentally conscious drifter on November 27, 2011 - 11:31am.

I had my first gout attack about 10 years ago. At the beginning I was having attacks every 6 months. Then gradually I was getting them every 3 months, then every month and eventually every week. It started at my big toe and then it was moving sometimes in my knees,and generally all around my joints, in my feet.And the pain was agonizing.

I have tried all the cures you can imagine. I tried ACV, lemons, drinking a lot of water, but to no avail. I tried water fasting, juice fasting,baking soda, again without success. I almost gave up meat, limiting it to only once a week ,gave up alcohol completely,again no success. I was living on vegetables, lots and lots of fresh fruit, milk, cheese beans and so on.

My eating habits could not be healthier,or so I thought. But my gout was worsening. Then I decided to increase the amount of fruit I was consuming, thinking that if some fruit is healthy, more fruit will be more healthy. Some days I was eating fruit only,others over 10 portions a day. And alas my gout instead of improving it became chronic, it was there all the time.

I was desperate and did not know what to do. And then one day accidentally I read an article about fructose, which is contained in fruit in large quantities. It said that it increases uric acid, in a matter of minutes. Fructose is also present in table sugar, and in HFCS, which is used in soft drinks. I put two and two together and realised what I was doing wrong.

I stopped eating fruit and all other sugars, for a period of 3 weeks, and by magic I saw a dramatic improvement. Pain was gone, swelling was gone, I was fine. I re-introduced fruit again in my diet but reducing them to 1 or 2 a day, and my gout completely disappeared. I do eat more meat now, and occasionally have an alcoholic drink, and thank God everything seems to be fine. Fructose was my enemy.

Tony Phylactou

Tony's Experience

Submitted by Earth's Friends on November 29, 2011 - 3:57pm.

Hi Tony,

Wow, that is a remarkable story. Thanks so much for sharing with our readers, and we're so glad you're feeling better!

Where are the references to the original research?

Submitted by an environmentally conscious drifter on October 31, 2011 - 6:25pm.

When making claims about the benefits or risks of fructose (or other foods), it would be nice if you would include references to the original research that supports your claims (as well as the research that does not support your claims). For the general population, I would suggest that you visit reputable sources before accepting health claims just because they appear on some web-site.

From my search of the available information, it does not appear that there is strong scientific evidence to support the claims that HFCS has a negative impact on human health other than the fact that over-consumption may lead to weight gain (as does over-consumption of other carbohydrates). Give me the science!

Research references

Submitted by Earth's Friends on November 9, 2011 - 2:04pm.

Excellent point. We've contacted the writer of this article and asked them to reply to your comment. Please stay tuned!

HFCS U.S. only?

Submitted by an environmentally conscious drifter on March 25, 2011 - 9:18pm.

Are we (the United States) the only country to use High Fructose Corn Syrup in our products? Probably not, but I do see us consuming a ridiculous amount of it. Until recently, I had to search and search at the grocery store to find anything that wasn't completely loaded up with HFCS.

And whatever happened to Pepsi Throwback (Pepsi with real sugar)? I thought it did well, but it would be a shame if that was already shelved and we're back to Corn Syrup. Does anyone realize just how bad this stuff is for you?

I've been going more and more to our local Mexican grocery store, which has glass bottled sodas imported from Mexico that all contain cane sugar (including Coca Cola with the cool logo and bottle cap) - they taste so much better too!

high fructose corn syrup

Submitted by an environmentally conscious drifter on November 16, 2010 - 5:52pm.

I can't believe the U.S. is basically the only country that utilizes this chemical, titled as sugar, in almost everything we eat. It's unfortunate for our future and our childrens' future.

Soda with real sugar?

Submitted by an environmentally conscious drifter on June 30, 2010 - 11:00am.

Thanks for writing up this article, I couldn't agree more that not only is HFCS a health hazard, it's one of the primary contributors to the obesity problem the U.S. currently faces. My question is, how do we get our hands on soda that has real sugar in it? I know Pepsi had a "Throwback" line for a limited release that had real cane sugar, but I'm having trouble finding it.

Here's a better question:

Submitted by an environmentally conscious drifter on December 22, 2011 - 1:42pm.

HFCS is no more or less of a health hazard than white table sugar. It's danger lies in overconsumption...just like table sugar. So here's a better question: What section of the regular grocery do we have to go to in order to find natural foods like fruits, vegetables, meat, and dairy products that are not loaded with the ANY added sugar. Never mind the choice between HFCS and cane sugar...how about the choice between soda and water?

Mexican coke

Submitted by Earth's Friends on June 30, 2010 - 11:01am.

Try finding a local Mexican grocery store (or other ethnic cuisine shop) and ask if they have imported Coca Cola. Our local Mexican grocery store has Mexican Coke, which is made with sugar instead of high fructose corn syrup.