Should We Avoid High-Fructose Corn Syrup? Probably

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As sweeteners go, high fructose corn syrup is perfect — for food manufacturers. But research continues to show that, even when eaten in small quantities, HFCS may not be so good for you.

High-fructose corn syrup (HFCS) has been used for decades as a food sweetener and preservative because it’s less expensive than sugar, extremely sweet, and stays fresh for a long time. In the last few years questions about the safety and effects of HFCS have thrown the spotlight of controversy on this once prized processed food ingredient.

Food manufacturers have reacted to the publicity. While products like Hunt's ketchup, Gatorade, Wheat Thins, and Starbucks pastries all said goodbye to the ingredient years ago, both Pepsi and Coca Cola are going another route, offering consumers a choice by rolling out varieties made with real sugar alongside those made with HFCS. Most recently, Kraft announced that it will remove high-fructose corn syrup from Capri Sun drinks, while Hershey is also considering replacing the ingredient with real sugar in some of their products.

Even First Lady Michelle Obama was reported saying she would not allow her children to eat food that contains HFCS. At the same time, many medical and nutrition experts maintain that there's not enough evidence to show that fructose is any worse for you than regular sugar. So what’s the story with HFCS anyway?

Moderation is Key, For Now

"High fructose corn syrup is usually found in hyper-processed foods that aren’t good choices for many reasons," says Johannah Sakimura, MS, Everyday Health's Nutrition Sleuth blogger. "Treat it like other added sugars, and stick to the daily limits."

The most recent dietary guidelines recommend keeping sugar consumption at no more than 10 percent of your total energy intake. For a 2,000 calorie diet that equates to 200 calories, or 50 grams, of sugar per day.
 

However, if consumption goes beyond moderate levels, it may be a different story. Research shows that the damaging effects of this sweetener could be considerable, from changing appetite satisfaction to increasing the risk of kidney stones, in addition to compounding health conditions that being overweight or obese can cause.

   

Why HFCS May Be Worse Than Sugar

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Both table sugar (sucrose) and HFCS are combinations of fructose and glucose. Sugar is about 50 percent fructose, and HFCS contains 42 to 55 percent fructose. Fructose is also naturally found in fruits.

For many years, there was no definitive evidence proving that HFCS is less healthy than sugar. But new findings say otherwise. Studies have shown that, besides causing weight gain, HFCS raises the risks of high blood pressure and cardiovascular disease. They also can seriously affect the liver, at first causing a disorder called non-alcoholic steatotic hepatitis, in which fat appears in the liver. This disease can lead to metabolic syndrome, an umbrella term for some very serious symptoms, including high blood pressure, excessive fat around the middle, and excessive fats in the blood.
Research focusing on fructose has found these concerns:

• Belly fat. Researchers noticed that people gained belly fat, or weight in their midsection, when they ate fructose, but not glucose, over a 10-week period. They concluded the two sugars have a different effect on the way the body distributes fat.
• Insulin effect. Fructose is not an effective insulin stimulator, as compared to glucose (insulin is needed to convert sugar into energy).
• Effect on appetite. Scientists have observed that fructose seems to affect appetite differently than sugar. Recent research looked at the effect on brain activity of both fructose and glucose. The study found that those who ingested fructose reported greater hunger and showed greater activity in the orbitofrontal and visual cortexes of the brain in response to food images than those who ingested glucose. 

Jung Kim, RD, clinical dietitian specialist at the Hospital of University of Pennsylvania in Philadelphia, isn’t surprised by this research: “When we start fiddling with foods and change their shelf stability or texture, [we] are changing the chemical process.” This can lead to changing different chemical processes in the body in terms of nutrient absorption.

As the debate over HFCS continues, it’s smart to be more aware of food labeling, especially when reaching for processed foods and sweets. Kim says food manufacturers add the sweetener not just to sodas and fruit juices, but also to bread, condiments, and even deli meats.

"Narrowly focusing on fructose is missing the big picture problem: We’re eating too much added sugar, and the form is much less important than the quantity," says Sakimura. "The science of fructose may be complicated, but the key message couldn’t be simpler: Drink and eat less sugar."

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Are Carbs Standing in the Way of Your Weight Loss?

When it comes to weight loss, carbohydrates have been portrayed as public enemy No. 1. But only certain carbohydrates may be to blame. Do you know which ones?

There’s no question that obesity is a major problem in the United States, with about two-thirds of all adults weighing more than they should. In recent years, carbohydrates have shouldered much of the blame for our struggles with weight loss and eating a healthy diet.

The reality, however, is that a low carb diet is not the only factor when it comes to weight loss. Americans are eating about as many carbohydrates as the government recommends — the problem is the type of carbs we’re choosing.

Although the recommended daily allowance of carbohydrates is around 130 grams, that’s the absolute minimum amount that is recommended for brain function. In 2010, the government suggested that Americans get about 45 to 65 percent of their calories from carbohydrates. For a 2,000-calories-a-day diet, that’s about 275 grams of carbohydrates, which is right in line with what most people are eating.

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“Americans are not eating too many carbohydrates. This is a fact and not my opinion,” says Mary Hartley, RD, director of nutrition for www.caloriecount.com. “An analysis of the most recent data from the National Health and Nutrition Examination Survey showed the average carbohydrate intake to be about 50 percent of total calories. The Acceptable Macronutrient Density Range for carbohydrates is 45 to 65 percent of total calories.”
However, though the amounts of carbohydrates for a healthy diet are about right, the kinds of carbohydrates are wrong.

Are You Eating the Right Carbohydrates?

Americans should be eating more unprocessed complex carbohydrates, such as fruits, vegetables, and whole grains, and less refined carbohydrates, such as packaged crackers, cookies, cereals, and breads.
These refined carbohydrates are certainly part of the reason that Americans have trouble with weight loss and a healthy diet. “My thoughts are that people eat too many calories and too much sugar, period,” Hartley says. “An upper limit of 10 percent of total calories should come from added sugar. On a 2,000-calories-a-day diet, that’s 50 grams (1 gram of carbohydrate is equal to 4 calories). To put it in perspective, a 12-ounce can of soda has 27 grams, and that's not to mention the added sugar in yogurt, cereals, energy bars, syrups, salad dressing, and other sources.”

While eating the wrong carbohydrates is part of the problem, it’s not the only stumbling block to weight loss. “The issue is that we consume too many calories for the amount of activity (calories burned) we expend each day, and the quality of those calories is not very good,” says Timothy S. Harlan, MD, medical director of the Tulane University Medical Group in New Orleans and author of Just Tell Me What to Eat.

To put it another way, adds Dr. Harlan, Americans are just eating too much to promote weight loss and a healthy diet, plain and simple. “The most recent and reliable data puts the average calorie availability in the United States at around 3,700 calories per day,” he says. “This is a lot considering that the average American female needs about 1,500 calories and males need 2,000 calories per day.”

Weight-Loss Help From Complex Carbs
 
Considering all this, the answer to weight loss may not necessarily be a low carb diet. Instead, it might be to eat the correct type of carbohydrates — complex carbohydrates rather than refined carbohydrates.

“Of an average intake of 250 grams of carbohydrates on a 2,000-calorie-a-day diet, at least 125 grams should come from whole grains, such as foods made from whole-wheat flour (bread, cereal, pasta), bulgur (tabouli), oatmeal, brown rice, whole corn meal (tortillas), popcorn, barley, and the novelty grains such as amaranth and millet,” Hartley says. “However, this intake amount can vary per person.”

And when it comes to carbs and weight loss, one critical factor is to choose carbohydrate sources with plenty of fiber. Hartley adds that, “the recommendation is to eat at least 14 grams of dietary fiber for every 1,000 calories consumed. You’ll find dietary fiber in whole grains and also in fresh fruit and vegetables — in peels, seeds, stalks, leaves, roots, and pulp; in dried fruit, dried beans, and legumes; and in all seeds.”

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