Obese America: is high fructose corn syrup to blame?
Commenting on a recent post on fructose and heart disease risk, a reader brought up the issue of high fructose corn syrup and I promised to address this hot topic in a new post. Let me just say up front that a lot of people are likely to disagree with my view on this subject. But what's a blog without a little controversy once in a while?
For those who haven't been following along, there has been a lot of heat around the widespread use of high fructose corn syrup in processed foods. Manufacturers can save big bucks by using HFCS in place of more expensive table sugar, or sucrose. (One reason that HFCS is so much cheaper than sugar is that corn is heavily subsidized by our government via the Farm Bill, but that's another story!)
Many products (most notably soft drinks) that used to be sweetened with regular sugar now use HFCS instead. It's also true that the increased use of HFCS in the food supply roughly corresponds to rising obesity rates. And there is research suggesting that fructose may be more readily stored as fat than glucose, which is metabolized differently.
These facts have led many to conclude that the rise of HFCS in industrial food production has led to our current national health crisis of obesity and related disorders (such as diabetes and heart disease). Not surprisingly, some saavy marketers have even managed to position sugar as healthy, touting virtuous HFCS-free soft drinks that are sweetened with good old fashioned sugar. But hang on a second.
High fructose corn syrup sounds like it would be high in fructose, right? The truth is that it contains roughly the same amound of fructose as...regular sugar.
Sucrose is about 50% fructose and 50% glucose. Regular corn syrup almost entirely made up of glucose. In order to make it a more appropriate substitute for sucrose, raw corn syrup is enzymatically treated to convert some of the glucose into fructose, bringing fructose/glucose ratio up to that of regular sugar.
Look, I'm not saying HFCS is good for you. All I'm saying is that HFCS is not higher in fructose than sugar...it's just higher in fructose than regular corn syrup. Personally, I think the rise in obesity rates has less to do with the influx of HFCS into the food supply and more to do with our increased consumption of soft drinks and other calorie-dense foods. As portion sizes (of everything) get bigger, our calorie intake increases and we gain weight.
Comments?
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Posted by: Penny | Oct 23, 2009 10:09:50 AM
The only way to get all the crap out of your diet is to stop buying processed foods. Go with whole grains, fruits and vegetables and see what happens! Read The China Study by T. Colin Campbell for a wake-up call! It's amazing what we think is good for us is really bad for us!
Posted by: Anonymous | Aug 4, 2009 11:44:20 PM
This HFCS (and sucrose) should be taxed heavily like the tobacco and alcohol are now. This crap is way too cheap and every company in order to make food taste better take the easy way out and pour a bunch of the crap into each can. Think of the comment with the canned pears. It's cheaper to pour half a cup of HFCS into the can with the pear slices than spend money on making it taste better in the first place!
The HFCS is in EVERYTHING other than fresh veggies. I wouldn't be surprised if they shoot up apples with it as well as the meat. To lose the weight in this environment, you'd have to eat crabgrass from your lawn. Just make sure your lawn is organic. And train for marathons.
Posted by: rwstroud | Jul 14, 2009 11:37:03 PM
Yeah, HFCS is low in fat...but so are cigerettes. They both will kill you.
Posted by: Richard | Jul 8, 2009 12:29:20 PM
I applaud the author for taking an objective look at the controversy, and clarifying the issue.
Apparently HFCS is similar to table sugar, but in the form of syrup.
So minimize both in the diet, because they offer only empty calories and tend to acidify the body, right?
Posted by: Chris | Apr 25, 2009 4:11:15 PM
It is not that High Fructose is bad because it is worse than sugar. High Fructose corn syrup is bad because it is found in everything. You can find High Fructose corn syrup in canned pears. Pears? is that really necessary. Maybe if we relied on the natural taste of food we might be able to stay healthy instead becoming diabetic.
Posted by: roderick | Apr 20, 2009 7:00:30 PM
This manufactured fructose is sweeter than sugar in an unhealthy way, and is digested differently in a bad way. Research has shown that "high-fructose corn syrup" goes directly to the liver, releasing enzymes that instruct the body to then store fat! This may elevate triglyceride (fat in blood) levels and elevate cholesterol levels. This fake fructose may slow fat burning and cause weight gain. Other research indicates that it does not stimulate insulin production, which usually creates a sense of being full. Therefore, people may eat more than they should. Indications also are that the important chromium levels are lowered by this sweetener which may then contribute to type 2 diabetes. Yes, white sugar is bad but this crap is WORSE.
Posted by: Grace | Mar 28, 2009 6:15:20 PM
Nate is absolutely right. This chemical difference between sucrose and HFCS should be broadcast from the housetops!
Both will give you a "sugar shock," but the HFCS shock will be faster and bigger, due to the fact that the smaller fructose and glucose molecules are being absorbed in the mouth and stomach--very quickly. Our bodies are not equipped to handle this sort of abuse.
It takes time for any enzymatic digestion. So when the sucrose hits the small intestine, sucrase begins to break it down, but the process takes time.
Posted by: A Researcher | Mar 7, 2009 2:14:19 AM
A study published in the journal Environmental Health in 2009 found that high-fructose corn syrup was commonly tainted with mercury, and found traces of mercury in many common retail products that contained high-fructose corn syrup as an ingredient.
The mercury appears to come from caustic soda and hydrochloric acid, two chemicals used in the manufacture of high-fructose corn syrup that can, depending on their manufacturing process, contain traces of mercury.
Posted by: CDM | Mar 3, 2009 12:59:03 PM
I agree with you, if HFCS is factor in America's weight gain it is only a small factor. The main culprit is the super size portions of fatty and sugary processed food that are available anywhere anytime.
Posted by: Karl | Feb 3, 2009 9:10:06 PM
Nate makes a great point, along with everyone else.
Having educated myself on the subject of food chemistry and the food industry over the last year (13 books and ~43 studies read so far!), I have reached the same conclusion about HFCS. Reductionist science that breaks all food down to it's molecular compounds leads to the misconception that if food A contains nitrogen, potassium, and glucose and Product B contains nitrogen, potassium, and glucose they are the same.
Unfortunately the general public does not realize this is rarely the case. The biology and organic chemistry involved is complicated but clearly proves that not all carbon, carbohydrates, fructose, etc. are created equal. As Nate has pointed out above, the human body processes fructose from sucrose (sugar) much differently than it does fructose from HFCS.
This is not to say stuff yourself with sugar or that any HFCS is pure evil, but clearly there is a reason for the steady increase of obesity, diabetes, etc. with the rising use/consumption of HFCS.
Posted by: Writermom | Jan 22, 2009 1:22:31 PM
There are more "mainstream" foods without HFCS - you just have to spend the time reading labels. Trust me, I just spent about 2x as long grocery shopping (and yes, spent more $) but it was worth it. I found that virtually all "lite" or "diet" or "low-fat" foods (including YOGURT!) contain HFCS! Go figure.
I'm no dietician but what I do know is ingesting HFCS makes me hungrier - and quickly.
Obviously whole grains, fresh fruits and veggies (or frozen in a pinch, it's not exactly fruit season here in the Midwest ;) and lean proteins are key. However, you don't have to go full on organic crunchy granola and yes we really can still pack a decent lunch using:
Brownberry whole grain breads - no HFCS
Minute Maid juice boxes (only *some* varieties) no HFCS
Juicy Juice (same) but always double check the labels
Dannon yogurt for children (again SOME varieties) - no HFCS
The Kashi brand cereals, cereal bars and crackers (at least the ones I've had) are delicious and do not contain HFCS.
Smuckers Simply (Simple?) Fruit spreads - no HFCS
Again, check everything for YOURSELF. I'm just reporting what I found while shopping the other day.
Nothing will be 100%. I'm sure some HFCS will still sneak into our diets but for the most part - I want this cr#$ out of my home and out of my kids.
Posted by: Nate | Jan 12, 2009 10:08:04 AM
Monica, I think you should address a mistake in this article.
Yes, HFCS has the same amount of fructose and glucose as sucrose, but they are not chemically equivalent. Sucrose contains both a glucose molecule and a fructose molecule covalently bonded together. In order for the body to break it down into free glucose and fructose, sucrose must meet up with an enzyme (sucrase) somewhere in the digestive tract. As a result, the rate of absorption of glucose and fructose from sucrose is dependent on this enzyme.
In HFCS, the glucose and fructose is free, so the body can absorb it as fast as the gut is able to. As a result, HFCS is absorbed at a far faster rate than table sugar (sucrose). As you point out often, quickly absorbing sugars have a highly inflammatory effect, along with a high insulin response.
I"m not saying sucrose is a health food by any means. But to suggest HFCS isn't that bad because it has the same "makeup" as table sugar is just not correct.
It's like saying that vitamins and minerals from a pill are exactly the same as vitamins and minerals derived from real food sources. Yes, the actual vitamins and minerals are chemically the same, but the way our body sees them and absorbs them are often quite different.
I know that few people have extensive chemistry or biology backgrounds, and in my opinion, this is what the food manufacturers are counting on. As long as they can say HFCS and sucrose are the "same" and not get called out on it, they will continue to do so, at the expense of our nation's health. And personally, I find that depressing.
Posted by: hansle | Jan 2, 2009 10:44:35 PM
High fructose corn syrup will never be in my diet, but you have an interesting point.
Posted by: Kelsey | Dec 1, 2008 1:02:24 PM
All you had to do was look at wikipedia before writing this article to educate yourself and you would see that some HFCS is as much as 90% fructose.
"High-fructose corn syrup (HFCS) comprises any of a group of corn syrups that has undergone enzymatic processing to increase its fructose content, and is then mixed with pure corn syrup (100% glucose), becoming a high-fructose corn syrup; the types are: HFCS 90 (mostly for making HFCS 55), approximately 90% fructose and 10% glucose; HFCS 55 (mostly used in soft drinks), approximately 55% fructose and 45% glucose; and HFCS 42 (used in most foods and baked goods), approximately 42% fructose and 58% glucose.[1]"
HFCS is very bad for you and causes many diseases including gout and non-alcoholic fatty liver disease. Sugar is also very bad for you but is slightly better than HFCS.
To the person who said "how do you eliminate it from your diet, its in everything!" Yes, every PROCESSED food. Stop eating processed food! Eat the way our ancestors ate and the way your body has evolved to eat. Meat, bones, offal, fruits, vegetables, nuts and seeds. 50/50 or 40/60 animal foods to plant foods is a good place to start.
Posted by: sugar | Oct 24, 2008 1:11:09 AM
I agree with John. It is in almost everything in the grocery store. I think there is something wrong with the stuff. I went through my fridge earlier this week and threw out almost all my condiments because I realized it had HFCS in it. Even my ketchup and tartar sauce had it. the "strawberry" jam i was feeding my kids had it too. It's going to be tricky to find food in the grocery store that hasn't been messed with. It's weird that almost everything in a store will have it, like it's mandatory that it is added? What is going on? I will never again by any boxed cookies/crackers or bars for my kids from the store. It all has it in it. I couldnt believe it! I will give them fresh fruit for their lunch and slice up tomatoes with a bit of salt and pepper when they get home from school!
Posted by: John | Oct 9, 2008 8:40:39 AM
HFCS is the bane of our existence. If I'm not mistaken, it is banned in Europe. How can a fermented by-product of corn mash be good for you? Also, how do you eliminate it from your diet in the US? I've noticed it in almost ALL bread products and even the other day in a jar of herring...in herring? The greedy corporate behemoths don't care if they poison Americans as long as they make their bucks.
Posted by: LB | Sep 16, 2008 3:01:57 PM
I read an article a while back that did a good job of explaining why high fructose corn syrup has gotten such a bad rep. It's not so much that HFCS itself is bad for you, but the presence of HFCS is often an indicator that a food may be highly processed. Avoiding HFCS could ultimately help you avoid eating overly processed foods, which is probably a healthy practice.
Posted by: sharon | Sep 14, 2008 10:12:49 PM
The chemical make up of HFCS blocks the signal sent to your brain, that tells you when you are full. Take a look at some of Dr. Oz's shows on Oprah. He explains it all!
Posted by: Michelle | Aug 22, 2008 1:57:46 PM
My family and I have actually cut out HFCS in our diet (other than eating at a friend/family's home... don't want to have them cater to us). We started the removal in June 2008. I have lost 25 lbs, my husband 10 lbs and our girls have lost about 10 lbs. I purchase goods that only use honey, brown surgar or granulated sugar in them. We are moderately active and do portion control, but our family is a testimony to the removal of HFCS. Regardless what the scientific studies show... I can guarantee the impact it has had on our family. Thanks for for the article :)
(sorry if this is a duplicate... there was an error while submitting it)
Posted by: karen | Mar 27, 2008 10:23:36 PM
The chemical makeup of HFCS makes it far harder to digest that pure cane sugar, and for me was the prime culprit in IBS. I cured IBS by eliminating it from my diet.
Posted by: Monica Reinagel | Sep 18, 2007 12:46:43 PM
Diane, I've forwarded your note to feedback@nutritiondata.com, which is the department that handles technical and web issues. Feel free to contact them directly with any further difficulties.
Posted by: Dianne | Sep 16, 2007 1:11:24 PM
This is the wrong place to send this note but I can't find anywhere to contact Nutrition data. I have been trying to register with Nutrition data. The infomation I put in comes back and says my e-mail address is not accepted. I know my address is correct. Could you please let me hear from somebody ? My address is dgrits11@aol.com
Thank you for your help.
Dianne
Posted by: BillD | Aug 29, 2007 7:03:04 PM
Low in saturated fat? Another good reason to avoid it. Saturated fats are not the bad guy they're made out to be.
http://pi-bill-articles.blogspot.com/2007/03/first-articles-post-from-author-i.html
http://www.factsmart.org/satfat/satfat.htm
http://www.bmj.com/cgi/content/full/313/7067/1258
Bill
