By Keely Brown on August 14, 2011 in
High fructose corn syrup (known in the trade as HFCS) has become the culinary equivalent of global warming. While many people choose to believe in the scientific evidence pointing to its risks, others continue to dismiss it as yet another food-fear fad drummed up by the diet police.
To confuse the issue even further, media reports are conflicting; it seems that every time we're given excellent reasons to avoid HFCS, new reports come out from reputable sources -- no less a one than the American Medical Association -- telling us that the jury is still out on its alleged detrimental effects.
As with so many things we're supposed to be worried about these days, it's a good bet that a fair percentage of the population isn't exactly sure what HFCS even is, or why we're supposed to be concerned about it. The short version is that HFCS is a blend of sugars derived from corn. While traditional sweeteners derived from cane and beet sugars contain a compound of glucose and fructose, HFCS contains a higher percentage of fructose, which researchers say metabolizes in the body in an entirely different way.
A 2010 study from Princeton University claims that rats fed with HFCS gained significantly more weight than those fed with table sugar, even though their caloric intake was the same. While this certainly won't be the last word on HFCS, it does link it to one great medical (and cultural) bugaboo -- weight gain.
Even more disturbing, The Washington Post reported in a 2008 study by the Institute for Agriculture and Trade Policy found "detectable" amounts of mercury in 17 out of 55 supermarket brands containing HFCS. While it's not proven that HFCS was the cause of the mercury, researchers point out that caustic soda, used to produce HFCS, is sometimes contaminated with mercury cells during its own processing.
Why are companies still using HFCS it if it's bad for us?
Bottom line, as usual, is dollars. In the 1970s, an increase in the cost of sugar prompted companies to seek out cheaper sweetening alternatives. With the lower price of corn, HFCS filled the bill. Today, sugar tariffs and production quotas conspire to keep sugar prices high, thus making HFCS an appealing alternative for many manufacturers of processed foods.
Over the last four decades, HFCS has come to make up nearly half of the added sugars in the U.S. diet, thanks to processed foods which typically include bottled and jar-packaged condiments and sauces, cereals, sodas, and other packaged foods that rely upon delivering a certain level of sweetness. While this factoid may scare those who are health-conscious, it's important to keep the issue in perspective. The online magazine Slate points out that many sweeteners perceived as healthier alternatives, such as agave, apple and pear juices, also contain high fructose content.
Clean up your diet
Reading food labels can help, but if you want to know what the labels really mean, it's best to do your homework by visiting sites such as the Center for Disease Control's website, which offers an excellent explanation of added sugars.
If you don't mind taking a trip over the border, then you might want to schedule some food buying trips, because processed foods from nearby Canada and Mexico generally contain cane and beet sugars rather than HFCS. It's also good to know that the kosher Coke produced during Passover each year doesn't contain HFCS either, so look for the yellow cap and stock up. And if you're cooking and you want to avoid HFCS, make sure that your ingredients -- and bottled ketchup is a prime offender here -- don't contain HFCS.
Perhaps the best advice, in the end, comes from Mayo Clinic nutritionist Jennifer K. Nelson, who says that the smart thing to do is to simply eat less added sugars (including HFCS), period.
According to Nelson, studies prove that the consumption of large amounts of cane or processed sugars can cause a legion of health problems, including an increased heart attack risk. And the American Heart Association says that women should not consume more than six teaspoons (approximately 100 calories) of added sugars per day; the amount for men is nine teaspoons (approximately 150 calories).
So whether it's table sugar or HFCS, it all boils down to the same recipe: A little of what you fancy does you good. But too much of what you fancy, does you in.