High-fructose corn syrup is a common sweetener and preservative. High-fructose corn syrup 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.
According to the AAP, high-fructose corn syrup, the principle nutrient in sweetened drinks, is not a problem food when consumed in smaller amounts. The problem is that most sweetened drinks contain large amounts of the substance so it is not easy to consume it in small amounts!
According to the Mayo Clinic's website:
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.
While research continues, moderation remains important. Many beverages and other processed foods made with high-fructose corn syrup and other sweeteners are high in calories and low in nutritional value. Regularly including these products in your diet has the potential to promote obesity — which, in turn, promotes conditions such as type 2 diabetes, high blood pressure and coronary artery disease.
If you're concerned about the amount of high-fructose corn syrup or other sweeteners in your diet, consider these tips:
- Limit processed foods.
- Avoid foods that contain added sugar.
- Choose fresh fruit rather than fruit juice or fruit-flavored drinks. Even 100 percent fruit juice has a high concentration of sugar.
- Choose fruit canned in its own juices instead of heavy syrup.
- Drink less soda.
- Don't allow sweetened beverages to replace milk, especially for children.
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2 comments:
I have totally stayed away from high fructose corn syrup (HFCS).
While research might indicate conflicting conclusions, the best way is to determine how it affects YOU individually.
I've used a glucometer BEFORE and AFTER consuming HFCS vs. regular sugar; i.e natural fructose from fruits.
HFCS especially when combined with caffeine (the predominant combo in most of our consumer drinks), has an extremely elevated glycemic index.
Don't sweat about pricking your fingers to find out today - because you might end up stabbing your belly with insulin shots tomorrow!
Hey this is really eyeopener.
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