The whole truth about high-fructose corn syrup

This ad has been making waves lately. It is one of three commercials that the Corn Refiners Association debuted last month to "change the conversation about high-fructose corn syrup." In the ad, one mother begins to lecture another about the dangers of high-fructose corn syrup in the "red juice" (as such products were always called in my house) that is being served at a children’s party. The second mother turns the tables and catches the other speechless about what exactly is wrong with the corn-derived sweetener, and finally delivers the Corn Refiners’ message, "It’s made from corn, doesn’t have artificial ingredients, and like sugar, it’s fine in moderation." Let’s take the Corn Refiners’ points one by one: "It’s made from corn." True. High-fructose corn syrup is indeed made from corn. But you won’t get the same beneficial nutrients in it that you would from eating an ear of corn. "Doesn’t have artificial ingredients." Partly true. The claim about artificial ingredients is a tricky one, since high-fructose corn syrup is processed using artificial agents. The U.S. Food and Drug Administration has stated that if the final product has come in contact with synthetic agent glutaraldehyde, then it cannot be called "natural," which they define as meaning no artificial or synthetic ingredients were added. But if the manufacturer uses the artificial agent in its production, and it does not come in contact with the corn starch, it can be considered a natural product. So it's possible that some high-fructose corn syrups may be able to claim "no artificial ingredients," according to the FDA, while others would not be permitted the phrase. It’s distinctions like these that lead Consumers Union to consider the “natural” label not meaningful. "Like sugar, it’s fine in moderation." True. Most foods are fine in moderation. It’s too much or too little that causes problems. However, some would probably argue that with high-fructose corn syrup in so many products, to truly enjoy it in moderation you’d probably be better off leaving the "red juice" on the shelf. So what has happened to "the conversation about high-fructose corn syrup" in the first place that led its manufacturers to want to rehabilitate its reputation? In 2004, researchers from the Louisiana State University and University of North Carolina published a paper that theorized that high-fructose corn syrup in beverages could play a role in the obesity epidemic. They looked at the correlation between the 1,000 percent increase in high-fructose corn syrup consumption between 1970 and 1990, and a correlating rise in obesity rates. Because of the way the body metabolizes fructose from beverages, the researchers argued, it may play a role in the obesity epidemic. High fructose corn syrup has become one of the boogeymen of processed foods. The Corn Refiners Association is probably right in noting that it has no known special risk compared to table sugar. While it has been implicated in a rise of Type 2 diabetes, obesity, and other health problems, high-fructose corn syrup and white sugar are almost identical chemically; each is about half fructose and half glucose. The association between high-fructose corn syrup and obesity may reflect that we consume so much of it. Nearly all sugars add empty calories to our diets. And because high fructose corn syrup is the main sweetener in most soft drinks and a common one in other foods (including breakfast cereals, salad dressings, cheese spreads, yogurts, jams, and peanut butter, among others), many people may just consume more of it than other sugars. But that doesn’t mean that there’s definitely no added risk from fructose in general. A new study of rats by researchers from the University of Florida suggests that a diet high in fructose may lead the body to develop a resistance to a protein called leptin, which helps control appetite. More research is needed to fully understand the relationship. We do know that Americans can stand to cut back on sugar. According to the U.S. Department of Agriculture, the average American should consume no more than about 40 grams of added sugars a day–added sugars don’t include those that occur naturally in fruit and other foods. But the average American consumed more than three times that in 2000. People who want to limit their overall sugar intake would be wise to cut down on products that have added sugars, including high-fructose corn syrup, listed among the first several ingredients, which are listed by proportional weight on the label. But be aware, sugars can hide under a variety of names.

Sweet Surprise or Deadly Demise?

Sweet Tasting Surprises or Unhealthy Deadly Demise?

Is there something unique about high fructose corn syrup (HFCS) that could lead to weight gain or grave health problems?  Do your body really know the difference between corn syrup, sugar and other sweeteners? That may depend on who you ask. Some think it's different and prefer to avoid it others say that it's no different than other sugars, but should be limited in our intake of all sugars of any type!  People are starting to come around, most think it's good to cut back on all sweeteners, regardless of type! Just like most believe that HFCS was different, and therefore a indirect player in the obesity crisis. But lately after "Googling" or reviewing the recent published, scientific research on HFCS, today my view is different.  What is High Fructose Corn Syrup?  High fructose corn syrup (HFCS) is a calorie-providing sweetener used to sweeten most processed foods and beverages, particularly processed and store-bought foods. It is made by an enzymatic process from glucose syrup that is derived from corn. A relatively new food ingredient, it was first produced in Japan in the late 1960s, entered the American food supply system in the early 1970s. HFCS is a desirable food ingredient for food manufacturers because:  Its equally as sweet as table sugar Blends well with other foods Helps foods to maintain a longer shelf life Less expensive (due to government subsidies on corn) than other sweeteners.  It can be found in a variety of food products including soft drinks, salad dressings, ketchup, jams, sauces, ice creme and even bread. There are two types of high fructose corn syrup found in foods today: HFCS-55 (the main form used in soft drinks) contains 55% fructose and 45% glucose. HFCS-42 (the main form used in canned fruit in syrup, ice cream, desserts, and baked goods) contains 42% fructose and 58% glucose. Sugar & High Fructose Corn Syrup Table sugar (also called sucrose) and HFCS both consist of two simple sugars: fructose and glucose. The proportion of fructose and glucose in HFCS is basically the same ratio as table sugar, which is made of 50% fructose and 50% glucose. Both sweeteners contain the same number of calories (4 calories per gram). But the fructose and glucose in table sugar are chemically bonded together, and the body must first digest sugar to break these bonds before the body can absorb the fructose and glucose into the bloodstream. In contrast, the fructose and glucose found in HFCS are merely blended together, which means it doesn't need to be digested before it is metabolized and absorbed into the bloodstream. The greater concern is which have the greater impact on blood glucose levels than regular sugar (sucrose). However, research has shown that there are no significant differences between HFCS and sugar (sucrose) when it comes to the production of insulin, leptin (a hormone that regulates body weight and metabolism), ghrelin (the "hunger" hormone), or the changes in blood glucose levels. In addition, satiety studies done on HFCS and sugar (sucrose) have found no difference in appetite regulation, feelings of fullness, or short-term energy intake. How can that be? Well, the body digests table sugar very rapidly, too.  Both HFCS and table sugar (sucrose) enter the bloodstream as glucose and fructose the metabolism of which is identical. There is no significant difference in overall rate of absorption between table sugar and HFCS, this explains why these two sweeteners have nearly identical effects on the body. HFCS and Obesity HFCS hit the food industry in the late 1970s, right when the waistlines of many Americans began to expand. During this time, many diet and activity factors where changing in society. It is a well-researched fact that the current obesity crisis is very much a multi-faceted problem. The American Medical Association (AMA) has extensively examined the available research on HFCS and obesity. This organization has publicly stated that, to date, "there is nothing unique about HFCS that causes obesity" but of course we should expect this answer or "It does not appear to contribute more to obesity than any other type of caloric sweetener", these are some of the same ploys the cigarette industry have been feeding the public for centuries! However, the AMA does encourage more research on this topic! :) Just How Natural Is It?  High fructose corn syrup (HFCS) has received a lot of blame and bad press lately. Recent marketing campaigns funded by the Corn Refiners Association have tried to improve the reputation of high fructose corn syrup, calling it "natural" among other things. However, it's important to note that the word “natural” doesn't mean much. This common food-labeling term is NOT regulated by the Food and Drug Administration (FDA). Let’s face it: Neither table sugar nor HFCS would exist without human interaction and processing. You can't just go to a field and squeeze corn syrup out of corn or sugar out of sugar beets or sugarcane. "Natural" or not, too much sweet stuff can't be good for you even if it comes from what you might think of as natural sweeteners like honey, agave syrup (which is also highly refined and actually higher in fructose than HFCS) or raw sugar. What about Fructose? Much of the research cited to demonize HFCS is done specifically on fructose. But as we've already learned, fructose is just one component of HFCS, and it is found in table sugar and other sweeteners, too. Fructose also occurs naturally in fresh, whole fruits. So when a study comes out saying that increased "fructose" consumption leads to health problems, weight gain, cancer or other problems, that doesn't mean that those findings can be applied specifically to HFCS or to any other fructose-containing food or sweetener. Put simply, what happens in a lab or in animal tests cannot be applied to humans, and definitely doesn't imply you'd have the same outcome (weight gain, cancer, etc.) by consuming other foods or sweeteners of which fructose is a component, not to say it is still okay to over indulge in these sweet treats. There is some emerging research showing that high intakes of fructose can lead to a host of health problems. But who consumes that much pure fructose—and all by itself? Does this mean we should avoid fruit? Honey? All things that contain any amount of fructose? Clearly more research needs to be done in this area, but the bottom line remains: We should all be eating fewer sweets, regardless of the source of sweetness. It's important that we be wise consumers of health information and read studies like this critically, asking important questions, being sure not to apply a small lab study to other real-world scenarios that might not fit. For more information on being a savvy reader of nutrition research, click here . Ignite Some Action: What Does This Mean for You! Our position here at Ambulance Abs believe that we are eating too much of the sweet stuff, no matter what the source. When it's added to and on your morning breakfast, hidden in your can of soda, or baked into your chocolate goodies, sweetened processed foods are everywhere! The typical American over the age of two consumes more than 300 calories daily from sugar and other caloric sweeteners (including HFCS). That's 19 teaspoons of sweetener (75 grams) a day! One-sixth of our calorie intake is coming from a food ingredient that provides absolutely no nutritional benefit! This is definitely affecting our weight and overall health. It is time to take charge and cut back! The most recent recommendations suggest: Healthy adults who consume approximately 2,000 calories daily should limit the amount of all caloric sweeteners to no more than 32 grams (8 teaspoons) of sugar daily. For Ambulance Abs subscriber who are consuming approximately 1,200-1,500 calories daily, this would equate to about 19-24 grams (5-6 teaspoons) of sugar each day. Please note that doesn't only apply to sugar that you add to your morning coffee or oatmeal; it applies to all "hidden" sugars, which are found in other processed foods and drinks you may purchase. To help curb the sugar monster so you can keep your weight and health in check, follow these tips. Always read the ingredients list. Foods you might not even realize are sweetened (like bread, dried fruit and crackers) might be hiding added sugars.  Learn to identify terms that mean added sugars on the ingredients list including sugar, white sugar, brown sugar, cane sugar, confectioner’s sugar, corn syrup, crystallized fructose, dextrose, honey, invert sugar, maple syrup, raw sugar, beet sugar, cane sugar, corn sweeteners, evaporated cane juice, glucose-fructose, granulated fructose, high fructose corn syrup (HFCS), fructose, malt, molasses, and turbinado sugar. Please Note: Try to limit foods that have any of these “sugars” as one of the first three ingredients in your process food labels! If you take your coffee with sugar, try adding a small piece of cinnamon stick or vanilla bean to your cup. It adds flavor without adding caloric sweeteners.   When baking, reduce the amount of sugar in the recipe. Most of the time you can reduce sugar by up one-third without noticing a difference in the taste or texture of the final food product.  How Sweet!   Sweeten other food items with vanilla extract or other "sweet" spices instead of caloric sweeteners. Many times cinnamon, nutmeg, cloves, and allspice can naturally sweeten a recipe.   Substitute homemade fruit purees instead of sugar and syrups in recipes. Applesauce (look for varieties made without added sugar) can be substituted for some of the sugar in muffins, breads and baked desserts.   Top your breakfast waffles or pancakes with fresh fruit mixture instead of syrup.   Limit the amount of regular soda and caloric-sweetened beverages. While artificially sweetened "diet" beverages aren't exactly health foods, they are one way to cut calories. The healthiest choice is always water. To add a splash of flavor to your water, add lime or lemon juice, other types of 100% fruit juice, or pieces of frozen fruit.   Skip the calorie-sweetened yogurts that use sugar, honey, syrup, fruit juice, fruit juice concentrate, sugar and HFCS. Buy plain, natural yogurt and sweeten it yourself with fresh fruit, frozen fruit or fruit canned in its own juice.   Select breakfast cereals with 5 grams of sugar or fewer per serving. Add sweetness with fresh, frozen, or fruit canned in its own juice. Try sliced bananas, canned peaches, frozen blueberries, or fresh strawberries.   If you're a juice drinker, buy 100% fruit juices and limit it to 1 cup daily for adults and ½ cup daily for children. Beware of juice "drinks," fruit punches, and juice cocktails; these contain only a small amount of juice and the rest is water and added caloric sweeteners. Sugar can cause nasty ailments like weight gain and type 2 diabetes, so to avoid overdosing on it is a challenge. But sometimes it appears this omnipresent ingredient can be sneaky, operating under pseudonyms like "high fructose corn syrup" or appearing in foods we would never suspect. Forget obvious bad guys like cake and soda you already know about those! It's the seemingly-healthy staples to watch out for, like milk and tomato sauce. 10 Worst Offenders: 1: Oatmeal Oatmeal, which is naturally low in sugar, makes a very healthy breakfast if you dress it up with nuts and fruit. But the pre-packaged, flavored variety is often packed with loads of added sugar. 1 packet = up to 15 grams 2: Protein Bars Protein is a smart snack option because it keeps you full longer than carbohydrates. But protein bars can be problematic because they're sometimes filled with sugar to make them taste better. Unsalted almonds or peanuts are a healthier choice. One bar =  15 grams 3: Salad Dressing This is a tricky one. Salad dressing, especially the low-fat variety, can contain a lot of sugar. Opt for vinegar or lemon juice with olive oil instead. 1 tablespoon of low fat French dressing = 6 grams 4: Granola Granola gets a bad rap for being fattier than many people realize. But it often comes coated with tons of sugar, too. 1 cup = 24 grams 5: Milk You probably know whole milk contains saturated fat, but all milk contains sugar. Pair it with sugary cereal or oatmeal and you could be in for one heck of a morning sugar crash. (And don't even ask us about sugary milk drinks.) 1 cup of skim milk = 12 grams of sugar 6: Tomato Sauce Adding a pinch of sugar to marinara sauce is a common trick cooks use to cut the acid from the tomatoes. But packaged varieties take this practice too far, stuffing jars with tons of corn syrup because it thickens the sauce--and is therefore cheaper to make. 1/2 cup = 10 grams 7: Iced Tea In its natural state, tea contains no sugar. The trouble begins with the sweetened varieties that come in those familiar glass or plastic bottles--some have almost as many grams of sugar as a Coke. 1 20-ounce bottle = 56 grams 8: Dried Fruit Fruit naturally has a lot of sugar, but some food companies insist on dusting it with even more. 1/4 cup = 18 grams 9: Ketchup There's a reason ketchup goes so well with salty french fries--the sweetness from the sugar it contains balances the flavor. (The same is true for barbecue sauce.) 1 ounce = 6 grams 10: Sports Drinks Maybe you've heard that sports drinks contain sugar. But think of it like this: one drink has 310 calories. A 150 pound person would have to run for 3 miles to burn that off. Kind of reduces the benefit of working out, huh? 12 ounces = 42 grams Read more at: http://www.kitchendaily.com/2011/06/07/food-lies-10-healthy-foods-with-hidden-sugar/#ixzz1wsicXVe9 PS:  All The Convenience And Portion-control Of Expensive Frozen Diet Meals - But You Make Them Yourself, And Save! 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