HIGH FRUCTOSE CORN SYRUP (HFCS)
High-fructose corn syrup, sometimes called corn sugar, is a popular ingredient in sodas and fruit-flavored drinks. In fact, high-fructose corn syrup is the most common added sweetener in processed foods and beverages. Given how commonplace high-fructose corn syrup is, some people are concerned regarding possible adverse health effects.
Research studies have yielded mixed results about the possible devastating effects of consuming high-fructose corn syrup. Although high-fructose corn syrup is chemically similar to table sugar (sucrose), concerns have been raised because of how high-fructose corn syrup is processed. Some believe that your body reacts differently to high-fructose corn syrup than it does for other types of sugar. But research about high-fructose corn syrup is expanding.
Some research studies links consumption of large amounts of any type of added sugar, not just high-fructose corn syrup, which inevitably causes such health problems as weight gain, dental cavities, poor nutrition, and increased triglyceride levels , which can boost your heart attack risk. But there is insufficient evidence to say that high-fructose corn syrup is less healthy than are other types of added sweeteners.
Recommendations from the American Heart Association — not a part of official U.S. Dietary guidelines — say that most American women should consume no more than 100 calories a day from added sugar from any source, and that most American men should consume no more than 150 calories a day from added sugar, and that's even less is better. That's about 6 teaspoons of added sugar for women and 9 for men.
It's prudent to consume any added sugar only in moderation. Consider these tips to cut back:
- Avoid sugary, nondiet sodas. Drink water or other unsweetened beverages instead.
- Choose breakfast cereals carefully. Although healthy breakfast cereals can contain added sugar to make them more appealing to children, skip the non-nutritious, sugary and frosted cereals.
- Eat less processed and packaged foods, such as sweetened grains like cookies and cakes and some microwaveable meals.
- Snack on vegetables, fruit, low-fat cheese, whole-grain crackers, and low-fat, low-calorie yogurt instead of candy, pastries and cookies.
Sweeteners: Soft drinks, and other Processed Foods
Our consumption of high-fructose corn syrup (HFCS) has soared since around 1980 and have just continued to increase in daily food intake for most of the US, and beyond. That's because this sweet syrupy liquid is cheaper and easier for some companies to use than sugar which is not any better for daily consumption! HFCS has been blamed by a few people for the obesity epidemic, because rates of obesity have climbed right along with HFCS consumption. But that's an urban myth. HFCS and sugar are equally harmful. We're consuming way too much of both.
HFCS starts out as cornstarch. Companies use enzymes or acids to break down most of the starch into its glucose subunits. Then other enzymes convert different proportions of the glucose to fructose. The resulting syrups contain as much as 90 percent fructose, but most HFCS is 42 percent or 55 percent fructose. In 2009, about 66 pounds of corn sweeteners, mostly HFCS, and 64 pounds cane and beet sugar were produced per capita in the United States. A total of 131 pounds of all caloric sweeteners, down 13 percent from the 1999 high of 151 pounds, was produced per person.
Almost half of tested samples of High Fructose Corn Syrup contain mercury, according to two recent U.S. Studies done by the Institute for Agriculture and Trade Policy. High Fructose Corn Syrup can be found in everything from English Muffins to Yogurt. In the past 25 years, we have seen a dramatic increase in the use of HFCS in our food; in fact a 4,000 percent per capita increase of HFCS production since 1973. It now accounts for 40 % of all added sweeteners used in the American diet. Chances are very good that you and/or your children ate something containing HFCS today.
The past 25 years have also seen an explosion in autism rates in the U.S. Autism is a complex developmental disorder diagnosed in 1 out of every 150 American children. Ten years ago that statistic was 1 out of every 500. While no one knows what causes autism, there is considerable research showing that elevated rates of mercury and other environmental toxins may play a significant role in the surge of autistic American children. While we may not be able to make a definitive statement about causation in the average child, there certainly seems to be a connection between immunodeficient children developing autism when exposed to increased levels of environmental toxins.
Much of that historic decline resulted from diminishing soft drink consumption which we can give credit to the increased health conscious ones and also to the popularity of bottled water. Actual consumption, as opposed to production of caloric sweeteners, according to the U.S. Department of Agriculture, was 93 pounds per person in 2009, which now in 2012 it is out of control!
Some people think that HFCS is mostly fructose, which probably plays a significant role in obesity. However, HFCS, on average, is about half fructose and half glucose which is the same as ordinary table sugar (sucrose) when sucrose is metabolized by the body. When sugar is (or, as is generally the case, was) used in soft drinks, much of it is broken down to glucose and fructose right in the bottle. If the big soda companies weren't using HFCS, they'd be using regular sugar, and the extra cost would only be a couple of cents per can, a difference that likely would have little effect on consumption.
Modest amounts of fructose from HFCS or other sources are safe and do not boost blood glucose levels, making the sweetener attractive to diabetics. However, large amounts promote tooth decay, as well as increase triglyceride (fat) levels in blood, thereby increasing the risk of heart disease. Also, recent studies show that consuming 25 percent of calories from fructose or HFCS leads to more visceral (deep belly) fat or liver fat. Those changes may increase the risk of diabetes or heart disease. Finally, large amounts of fructose consumed on a regular basis also may affect levels of such hormones as insulin, leptin, and ghrelin that regulate appetite, thereby contributing to weight gain and obesity.
The Dietary Guidelines for Americans (America's basic nutrition policy), American Heart Association, and other health authorities recommend that people consume no more than about 3 to 8 percent of calories in the form of refined sugars. That's far less than the current average of 16 percent of calories. The bottom line: the less added sugars—fructose, sucrose, or HFCS—one consumes the better (though, again, small amounts are safe).
HIGH MALTOSE CORN SYRUP
Improves shelf life, inhibits bacterial growth, fermentation, other purposes: Candy, baked goods, beer.
Acids or enzymes are used to break down cornstarch into a syrup rich in maltose (35 percent or more), a disaccharide. High maltose corn syrup, corn syrup solids, and maltodextrin are similar, and each is produced in a wide variety of formulations for different applications.
See also MALTODEXTRIN and HIGH FRUCTOSE CORN SYRUP
Sweeteners: Soft drinks, and other Processed Foods
Our consumption of high-fructose corn syrup (HFCS) has soared since around 1980 and have just continued to increase in daily food intake for most of the US, and beyond. That's because this sweet syrupy liquid is cheaper and easier for some companies to use than sugar which is not any better for daily consumption! HFCS has been blamed by a few people for the obesity epidemic, because rates of obesity have climbed right along with HFCS consumption. But that's an urban myth. HFCS and sugar are equally harmful. We're consuming way too much of both.
HFCS starts out as cornstarch. Companies use enzymes or acids to break down most of the starch into its glucose subunits. Then other enzymes convert different proportions of the glucose to fructose. The resulting syrups contain as much as 90 percent fructose, but most HFCS is 42 percent or 55 percent fructose. In 2009, about 66 pounds of corn sweeteners, mostly HFCS, and 64 pounds cane and beet sugar were produced per capita in the United States. A total of 131 pounds of all caloric sweeteners, down 13 percent from the 1999 high of 151 pounds, was produced per person.
Almost half of tested samples of High Fructose Corn Syrup contain mercury, according to two recent U.S. Studies done by the Institute for Agriculture and Trade Policy. High Fructose Corn Syrup can be found in everything from English Muffins to Yogurt. In the past 25 years, we have seen a dramatic increase in the use of HFCS in our food; in fact a 4,000 percent per capita increase of HFCS production since 1973. It now accounts for 40 % of all added sweeteners used in the American diet. Chances are very good that you and/or your children ate something containing HFCS today.
The past 25 years have also seen an explosion in autism rates in the U.S. Autism is a complex developmental disorder diagnosed in 1 out of every 150 American children. Ten years ago that statistic was 1 out of every 500. While no one knows what causes autism, there is considerable research showing that elevated rates of mercury and other environmental toxins may play a significant role in the surge of autistic American children. While we may not be able to make a definitive statement about causation in the average child, there certainly seems to be a connection between immunodeficient children developing autism when exposed to increased levels of environmental toxins.
The past 25 years have also seen an explosion in autism rates in the U.S. Autism is a complex developmental disorder diagnosed in 1 out of every 150 American children. Ten years ago that statistic was 1 out of every 500. While no one knows what causes autism, there is considerable research showing that elevated rates of mercury and other environmental toxins may play a significant role in the surge of autistic American children. While we may not be able to make a definitive statement about causation in the average child, there certainly seems to be a connection between immunodeficient children developing autism when exposed to increased levels of environmental toxins.
Much of that historic decline resulted from diminishing soft drink consumption which we can give credit to the increased health conscious ones and also to the popularity of bottled water. Actual consumption, as opposed to production of caloric sweeteners, according to the U.S. Department of Agriculture, was 93 pounds per person in 2009, which now in 2012 it is out of control!
Some people think that HFCS is mostly fructose, which probably plays a significant role in obesity. However, HFCS, on average, is about half fructose and half glucose which is the same as ordinary table sugar (sucrose) when sucrose is metabolized by the body. When sugar is (or, as is generally the case, was) used in soft drinks, much of it is broken down to glucose and fructose right in the bottle. If the big soda companies weren't using HFCS, they'd be using regular sugar, and the extra cost would only be a couple of cents per can, a difference that likely would have little effect on consumption.
Modest amounts of fructose from HFCS or other sources are safe and do not boost blood glucose levels, making the sweetener attractive to diabetics. However, large amounts promote tooth decay, as well as increase triglyceride (fat) levels in blood, thereby increasing the risk of heart disease. Also, recent studies show that consuming 25 percent of calories from fructose or HFCS leads to more visceral (deep belly) fat or liver fat. Those changes may increase the risk of diabetes or heart disease. Finally, large amounts of fructose consumed on a regular basis also may affect levels of such hormones as insulin, leptin, and ghrelin that regulate appetite, thereby contributing to weight gain and obesity.
The Dietary Guidelines for Americans (America's basic nutrition policy), American Heart Association, and other health authorities recommend that people consume no more than about 3 to 8 percent of calories in the form of refined sugars. That's far less than the current average of 16 percent of calories. The bottom line: the less added sugars—fructose, sucrose, or HFCS—one consumes the better (though, again, small amounts are safe).
HIGH MALTOSE CORN SYRUP
Improves shelf life, inhibits bacterial growth, fermentation, other purposes: Candy, baked goods, beer.
Acids or enzymes are used to break down cornstarch into a syrup rich in maltose (35 percent or more), a disaccharide. High maltose corn syrup, corn syrup solids, and maltodextrin are similar, and each is produced in a wide variety of formulations for different applications.
See also MALTODEXTRIN and HIGH FRUCTOSE CORN SYRUP
