There is an ongoing controversy in the health industry over which is better for your health, high fructose corn syrup (HFCS) or sugar. Both sweeteners contain four empty calories per gram, consist of almost equal amounts of fructose and glucose and are indistinguishable to the body when absorbed into the blood stream. Although it has been proven that both sweeteners are nutritionally equivalent, HFCS has been linked to many adverse health problems.
One thing to keep in mind is that sugar, regardless of the type, is not good for overall health. Sugar, from any source, will eventually lead to obesity, diabetes, and heart disease if not monitored carefully. According to the American Heart Association, women should take in no more than six teaspoons a day, which is close to 100 calories and men should have no more than 9 teaspoons, which is about 150 calories.
For optimal health, it is always best to choose natural over processed which is why many nutritionists advice consumers to stay away from HFCS. The corn used to produce HFCS goes through a series of complex enzymatic processes before the end product shows up in our food. A lot of products that contain HFCS claim to be all "natural", but it is important to note that the Food and Drug Administration currently does not have set standards for companies to use that word on their food products. Keep in mind that it is always wiser to eat something that is made in nature, as opposed to in a lab.
Many health experts believe that HFCS is to blame for the rise in obesity because it is found in several juices, sodas and packaged food. It has been said that HFCS has a negative affect on leptin, the hormone in your body that signals to the brain that the stomach is full, causing individuals to overeat. One has to question if the obesity rate would decline if HFCS was replaced by sugar. Weight is gained when the body takes in more calories than it burns and it does not discriminate between sugar and HFCS.
There are many reasons as to why manufacturers continue to use HFCS even though it has such a bad reputation. One reason is profit. HFCS is produced at a very low cost due to government subsidies on corn, which creates a profit for the manufacturer and a low price tag for the consumer. It is also a flavor enhancer, creates a good texture in baked goods and gives food products a longer shelf life. Still, some brands such as Hunt's and Gatorade have done away with the sweetener due to consumer demand.
Regardless of what side of the debate you are on, watching your sugar intake is vital to your overall health. Read the ingredients list on all packaged food to find hidden sugars and limit the amount of sugar used in baking and in your cup of coffee. Limit your calorie intake and exercise to reach and maintain a healthy weight.
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Comments
First and foremost – thank you for listing the facts in your article when you state that both sugar and high fructose corn syrup contain the same number of calories and are indistinguishable to the body. I do want to note that high-fructose corn syrup contains no artificial or synthetic ingredients or color additives and meets the U.S. Food and Drug Administration’s requirements for use of the term “natural.”
Moreover, all sweeteners require processing to produce a food-grade product. Many of the same processes are used to make both high fructose corn syrup and sugar
As you note – “Weight is gained when the body takes in more calories than it burns and it does not discriminate between sugar and HFCS.” The American Medical Association has also stated, “Because the composition of high fructose corn syrup and sucrose are so similar, particularly on absorption by the body, it appears unlikely that high fructose corn syrup contributes more to obesity or other conditions than sucrose.”
Credible research has demonstrated that high fructose corn syrup affects appetite the same as sugar. Research by Pablo Monsivais, et al. at the University of Washington found that beverages sweetened with sugar and high fructose corn syrup as well as 1% milk all have similar effects on feelings of fullness. (Monsivais P, Perrigue MM, Drewnowski A. 2007. Sugars and satiety: does the type of sweetener make a difference? Am J Clin Nutr. Jul;86(1):116-23.)
Audrae Erickson, Corn Refiners Association
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