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?
HFCS can be found in a wide range of foods and drinks, ranging from soft drinks to salad dressings and other sauces, as well as breads and cereals. It is commonly partnered with other unhealthy ingredients and chemicals, such as sodium and saturated fat. Despite significant research suggesting the unhealthiness of HFCS, the FDA allows its usage in almost anything.
Research has shown that high-fructose corn syrup is chemically close to table sugar. HFCS contains 55% fructose and 45% glucose, which makes it virtually as sweet as sucrose or natural honey. Table sugar is 50%/50%. The concentration of fructose found in high fructose corn syrup is not natural. It is highly processed. Corn syrup is a glucose-heavy syrup made from corn starch that has no natural fructose in it.
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.
Research indicates that both sucrose and HFCS are digested quickly, meaning a similar impact on blood sugar levels, despite moderate differences in GI. That being said, we digest these two ingredients in different manners. There is one less step needed to absorb HFCS because the fructose does not need to be separated from the glucose as is necessary with table sugar. This causes what is called lipogenesis, which can lead to diabetes. Research also indicates that HFCS is linked to overindulging because it does not trigger the production and release of insulin.
Although research is still being conducted, it appears as if there is a notable difference when comparing the negative impacts between HFCS and sucrose. However, it should be noted that sugar is not a super food. It is only the better of the two. Both ingredients are tied to obesity, diabetes, and poor cardiovascular health, as well as a variety of other serious conditions.
It is important to note that some people try to avoid all sugar and limit fruit because the majority of the carbs in fruit are sugar, but there appears to be a distinct difference in how the body metabolizes the sugar in fruit versus added sugar in a processed food or drink, like coffee. The sugar that needs to be limited is added sugar through any type of natural or artificial sweetener, not those that are naturally occurring.
HFCS can be found in a wide range of foods and drinks, ranging from soft drinks to salad dressings and other sauces, as well as breads and cereals. It is commonly partnered with other unhealthy ingredients and chemicals, such as sodium and saturated fat. Despite significant research suggesting the unhealthiness of HFCS, the FDA allows its usage in almost anything.
Research has shown that high-fructose corn syrup is chemically close to table sugar. HFCS contains 55% fructose and 45% glucose, which makes it virtually as sweet as sucrose or natural honey. Table sugar is 50%/50%. The concentration of fructose found in high fructose corn syrup is not natural. It is highly processed. Corn syrup is a glucose-heavy syrup made from corn starch that has no natural fructose in it.
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.
Research indicates that both sucrose and HFCS are digested quickly, meaning a similar impact on blood sugar levels, despite moderate differences in GI. That being said, we digest these two ingredients in different manners. There is one less step needed to absorb HFCS because the fructose does not need to be separated from the glucose as is necessary with table sugar. This causes what is called lipogenesis, which can lead to diabetes. Research also indicates that HFCS is linked to overindulging because it does not trigger the production and release of insulin.
Although research is still being conducted, it appears as if there is a notable difference when comparing the negative impacts between HFCS and sucrose. However, it should be noted that sugar is not a super food. It is only the better of the two. Both ingredients are tied to obesity, diabetes, and poor cardiovascular health, as well as a variety of other serious conditions.
It is important to note that some people try to avoid all sugar and limit fruit because the majority of the carbs in fruit are sugar, but there appears to be a distinct difference in how the body metabolizes the sugar in fruit versus added sugar in a processed food or drink, like coffee. The sugar that needs to be limited is added sugar through any type of natural or artificial sweetener, not those that are naturally occurring.
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