There are a lot of controversial health and wellness topics out there. It’s often very difficult to find neutral facts to form your own opinion about these topics. A recent debate grabbed my attention: is high fructose corn syrup (HFCS) safe?
I’ve seen commercials from manufacturers of HFCS that claim that the sweetener is completely safe. I’ve also come across websites that condemn HFCS as a danger to society. What is a consumer to believe?
Since I’ve been running into this question with more and more frequency, I decided to do some research to try to uncover the truth about this highly debated sweetener.
What is HFCS, anyway?
Let’s hit the brakes and take a step back. High fructose corn syrup is a sweetener made from corn, a natural grain product containing no artificial or synthetic ingredients or color additives. Nearly identical in composition to table sugar, both sugar and HFCS contain approximately 4 calories per gram and both consist of about equal parts of fructose and glucose. Due to its lower cost, food manufacturers began using HFCS in the 1970s, replacing sugar in a majority of products.
So HFCS is a natural product then, right?
Well, not exactly. This is a case of relativity, to be honest. While the sweetener does in fact come from corn (a very natural product), it could not exist without the aid of humans. However, neither can sugar. Both require a series of processing steps before reaching a final product. Click to learn the specifics of how sugar is made and how HFCS is made.
I’ve heard that HFCS is partly responsible for the obesity crisis. Is that true?
Scientifically, there is no direct evidence linking HFCS to the weight problems we see today, according to a 2008 supplement in the American Journal of Clinical Nutrition. However, some experts make the indirect case that because of the lowered cost of sweet, calorie-dense foods (resulting from the inexpensive HFCS) more people began to buy and consume these products in greater amounts.
So what does this all mean?
The source of the added sugar whether sucrose, HFCS, honey or fruit juice concentrate should not be the major point of concern. In fact, it is the amount of total calories that is important. The U.S. Department of Agriculture data shows that per capita, consumption of HFCS is actually on the decline, yet obesity and diabetes rates continue to rise.
One of the biggest culprits of obesity is liquid calories. Let’s break down a few favorite drinks:
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A 32 oz Big Gulp of your favorite regular cola = 372 calories
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A Starbucks Grande (16 oz) Mocha Frappuccino with whipped cream = 380 calories (Just skipping the whipped cream would save you 120 calories)
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A 12 oz blended margarita = 739 calories
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A 4 oz (1/2 cup) of wine ranges = up to 160 calories
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A 12oz can/bottle of regular beer = 150 calories
The problem with liquid calories is that they usually provided no nutritional value and no feeling of fullness. This is where moderation and portion size become an important part of a balanced diet and active lifestyle.
So perhaps the sweetener used in our favorite foods and drinks doesn’t matter as much as the amount of high-calorie foods and drinks that we find indulge in. Where do you stand on high fructose corn syrup debate?