News about high fructose corn syrup



If you listen to the commercials, high fructose corn syrup is the same as white table sugar and has no adverse health consequences.  But is that true?  For years now, I just avoided foods that had high fructose corn syrup as an ingredient.  Not easy to do as manufacturers love to sneak this sugar into everything from bread to catsup.  Many manufacturers know there are consumers that are like me and try to avoid high fructose corn syrup so they make a catsup without it then charge more.
Why high fructose corn syrup?  Manufacturers love it as it is easy to ship, has a long shelf life and is cheaper than sugar.   It improves the texture of cookies, and browns better in breads.    
What is HCFS?  It is comprised of fructose and glucose and manufacturers use it in place of sugar.  It has the same caloric value of sugar, 4 calories per gram.
Is HCFS Bad for our Health?  Many researchers would say no but more recent research raises a lot of questions.  The New York Times reported on a study this week and found HCFS can lead to a variety of health problems:

  • Fructose in HCFS is metabolized mostly in the liver and can leave fatty acids to build up in our livers, which can contribute to fatty liver disease.
  • Fatty Acids can also go to our bloodstream and cause high blood sugar levels, problems with insulin resistance, and Type 2 diabetes.
  • HCFS has been linked to more fat around our middle and who wants more belly fat?
  • Can you combat the adverse health effects of HCFS?   Maybe.  The best thing seems to be to avoid it if you can.  But the study above found that students who exercised 12000 steps a day were able to negate the bad effects of HCFS.  Those who didn’t walk and consumed 2 sodas with HFCS a day had higher cholesterol and blood sugar levels and an increase in body inflammation.  A similar study found those consuming HCFS and not exercising had insulin resistance, a step towards Type 2 diabetes. 

So if you do have foods, soft drinks with HCFS, at least move more and sit less. These students really didn’t go on long walks but rather parked farther away, took stairs instead of elevators and sat less and moved more.   

Sources:  Why HCFS?, Drink Soda?  Take 12,000 Steps, Physical Activity Offsets the Negative Effects of a High Fructose Diet,Effect of increased physical activity on fructose-induced glycemic response 
Image source:  HCFS



Comments

Post a Comment

Popular posts from this blog

Stay Hydrated This Summer

Image
At long last, SUMMER!!    With the heat and humidity, we need to focus on staying hydrated.   Water is always a good choice for hydration.    MSN has an interesting article on  5 Easy Ways to Stay Hydrated This Summer .   Stay away from the sugar sweetened beverages loaded with sugar and calories.   Yes, enjoying some lemonade is fun but it is not a juice and it is loaded with added sugar.    What are some ways to stay hydrated?   How do you know you need hydration?   Thirst is the first sign of becoming dehydrated.   Your body is telling you to drink more fluids.   Eight cups is a good goal but you may need even more when exercising outside or being outside in the heat. Unsweetened Coffee – most people think coffee dehydrates you, but coffee is a fluid and can count towards your daily fluid intake.   And coffee can help you feel more alert and keep you energized.     Unsweetened Ice Tea – ic...
Read more

Get Ready for New Food Labels!

This week the Food and Drug Administration (FDA) announced proposed changes in our food labels.    Major changes in the food labels appearing on everything from chips to soup haven’t changed much in 20 years.   So what are some of the proposed changes? Serving sizes – ever look at the serving size on ice cream.   It states one half cup is the serving size, yet who eats only one half cup?   In teaching my nutrition class, I show a video in which the dietitian notes the one half cup serving size on ice cream.   The students are always surprised it is so low.   When I told my husband, he insisted that one half cup was too low and went to the freezer to prove it.   Of course, the ice cream container verified that one half cup is the serving.   So one of the proposed food label changes is to increase the serving size on foods such as ice cream to reflect what people actually eat.   Thus, for ice cream the serving size will increase fro...
Read more

Easy food habits to adopt for a healthier you in 2023.

Image
So many people develop New Year’s Resolutions focusing on giving up things or on losing weight.   Why not focus on adopting some healthier habits in 2023 and some healthier lifestyle changes?   Last year I discussed some recommendation by a   nutritionist in London, Kate Llewellyn-Waters, on how you can adopt a healthier lifestyle.   Below are some of her easy-to- adopt suggestions and I have added some suggestions of my own. Protein at every meal – Protein is filling and helps stave off those hunger pains between meals.   What are some high quality protein foods?   All animal foods provide high quality protein.   Focus on lean proteins like chicken breasts.   Chicken and other lean meats, provide not only high-quality protein but also many nutrients like iron, zinc, selenium and many B vitamins.   B vitamins are known as the energy vitamins as they help your body produce the energy needed for all your activities.   A top-rated pro...
Read more