High Fructose Corn Syrup: A Sweetner to Avoid

By Philippa Norman MD MPH

I remember hot summers in Mississippi, visiting my Dad's family home. He told me that as a boy, when he wanted something sweet, he would chew on a piece of sugar cane. He would cut a piece of sugar cane with his pocket knife for me to try. Chewing the fibrous stick, I was puzzled by my Dad's wistful reminiscence. It seemed like a lot of (unpleasant) work to get just a little sugar. Certainly, those days are gone. We don't have to work hard at all to get sugar.  In fact, unless you work very hard to avoid it, you could eat 150 pounds of it a year, as does the average American. Of this amount, Americans are eating about 65 pounds of high fructose corn syrup a year.

HFCS has increased in processed foods and drinks since 1975. It is cheap and has a long shelf life, making it perfect for processed food production. HFCS is in everything from cakes, soda and fruit juice drinks to ketchup and barbecue sauce.

Why is it in everything and what does this mean for our health?

Health Effects

One of the main concerns about excess sugar in general, and specifically HFCS, is the impact on weight gain. Normally, our appetite is governed by a finely tuned hormonal system that drives us to eat just enough to meet our metabolic needs. Ghrelin, secreted by the stomach, tells us we are hungry, while leptin signals our brain to tell us we are full. The problem is that when HFCS is consumed, it does not shut off ghrelin, so we continue to feel hungry.  In addition, the leptin signal is not triggered, so we don't feel full. This drives overeating and contributes to obesity. The excessive consumption of HFCS may be a main contributor to the incidence of diabetes in the US.

Fructose, consumed in excess, also increases triglycerides in the bloodstream, promoting fatty deposits and increasing the risk of heart disease.

Another reason to avoid HFCS is the exposure to GMO products used in its production. Enzymes used to produce the sugars are genetically modified to make them more stable under high-temperature conditions. In addition, it is likely that GMO corn is used as a source for the corn syrup.

Naturally Sweet

Fructose-glucose mixtures do occur in nature, in fruit and honey for example.  However, the fiber present in fruit slows the absorption of fructose. Agave nectar contains fructose, up to 90%, along with glucose and other compounds.  It is sweeter than sugar and has a low glycemic index, making it a healthier sugar source for diabetics.  Barley and rice syrups contain 50% or more maltose as well as a high percentage of complex carbohydrates, and are less sweet. Stevia, an herbal sweetener, contains glycosides - compounds that taste sweet, but do not have calories.

By reading labels and substituting lower glycemic, natural sweetners in beverages and desserts prepared at home, we can avoid the detrimental effects of HFCS and still enjoy the natural sweetness nature offers.