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High Fructose Corn Syrup: What You Need to Know

By Madison Headen

 

High fructose corn syrup (HFCS) is a common ingredient in many of our foods today. It is used to sweeten many sodas, juices, snacks, and more. It is also, however, the topic of a lot of nutritional debates. There are so many rumors about HFCS that it is hard to figure out what’s true and what is a myth. Some say that it is the cause of the rise in obesity over the past decade. Others say that it is so chemically similar to table sugar that it shouldn’t be a problem. With so many claims being thrown around about this sweetener, it is critical to know the facts.

To fully understand what HFCS is, it is important to know its chemical makeup and how our body processes it. HFCS is a refined sweetener that is made from the sugar in corn. It is composed of 55% fructose and 45% glucose in comparison to table sugar, which is made up of 50% fructose and 50% glucose. These may seem chemically similar, but the main concern is the increased levels of fructose because of how our bodies process it. When glucose is broken down and used for energy, our bodies are able to regulate it so that the right amount is used. Our bodies, however, are not able to regulate fructose. Fructose continues to be used for energy and as a result, the excess gets processed into fat.

The most concerning claim on HFCS over the years is that it causes obesity. While there is a proven relationship of correlation between these variables, there is no proof of any causation. Some issues with these studies are that many of the subjects already have excess weight and they are being given ridiculous amounts of HFCS that no average person would eat in a day. Therefore, these studies might not be applicable to most people. Also, the amount of HFCS that is being consumed in America has gone down over the past few years while the rate of obesity has stayed the same. This statistic could offer proof that while HFCS might have some role in the obesity epidemic, it is not the sole contributor.

It is important to know what has been scientifically proven about HFCS so that we can accurately assess whether it is dangerous or not. Fructose does not trigger the same hormones that glucose does. Therefore, Fructose can leave you feeling hungry instead of full leading to excessive consumption. Also, fructose has been linked to producing some visceral fat in the body (fat around the organs). Visceral fat can be dangerous if too much is accumulated and it can lead to more serious conditions such as diabetes or heart disease.

While HFCS has some drawbacks, it is not necessary to completely cut it out of your diet. No sweeteners are good for your body when consumed in excess. So just like table sugar, it is okay to eat it in moderation. The negative side effects associated with fructose are mainly applicable when an excess amount is consumed. So just like always, it is important to know and regulate what you are putting into your body.



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