- High fructose corn syrup is not bad for you in itself.
- However, corn syrup is added to many processed foods, which increases the total calorie count.
- Eating too many calories from sugar is associated with obesity, insulin resistance, and type 2 diabetes.
- For more information, visit Insider’s HealthReference library.
According to the FDA, there is no evidence that foods containing high fructose corn syrup are less safe than foods containing the same amount of other types of sugar.
The problem is the amount of sugar you’re eating, not any kind of sugar, says Kyle Fagnanon, MS, RDN, a registered dietitian and founder of Strata Nutrition.
The adverse health effects of excessive sugar intake are well known, but it is controversial whether HFCS poses additional risks.
Find out more about the health concerns associated with high fructose corn syrup.
High fructose corn syrup and obesity
A widely cited 2004 study set out the notion that HFCS is a major cause of obesity epidemics in the United States. However, recent data suggest that this is not the case.
According to a 2009 review, HFCS use peaked in 1999 and has since declined, but obesity rates remain high.
Studies are mixed, but “what seems to be consistent is that you need to limit the addition of all types of sugar,” says Fagnanon.
HFCS can be more problematic than natural sugar because it is low in manufacturing cost and is a common additive in many popular foods such as soda, juice and candy, and less prominent foods such as tomato sauce and salads. there is. dressing.
And, in fact, chemically speaking, HFCS and table sugar are similar:
- sugar Fructose and glucose molecules bind in a one-to-one ratio to form sucrose.
- HFCS A mixture of unbound fructose and glucose molecules made from a combination of water and cornstarch. HFCS is sweeter than table sugar, but both are considered additive sugars because they are not naturally present in foods.
Health concerns
Eating lots of sugar of all kinds carries multiple health risks.
- Malnutrition: Sugar-rich foods tend to be the least nutritious, so you may have missed important vitamins and minerals.
- Weight gain: Foods with added sugar are often high in calories and can lead to weight gain. Foods that contain naturally occurring sugars, such as fruits, tend to be low in calories.
- Tooth trouble: And of course, sugar is bad for your teeth and can cause cavities and cavities.
- Heart disease: Too much sugar can increase levels of triglycerides, a type of fat, and put you at risk for heart disease. Fructose, in particular, increases uric acid, which raises blood sugar levels, and can cause high blood pressure.
It’s not all the havoc that over-added sugar like HFCS can break.
Diabetes
One of the main risks from a fructose-rich diet is insulin resistance, which can lead to type 2.
Diabetes
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A 2009 study examined the effects of fructose and glucose intake in overweight patients aged 40 to 72 years. Participants drank a sweet drink containing either glucose or fructose with a regular diet for 10 weeks.
At the end of the 10 weeks, researchers found no change in insulin sensitivity in the glucose-sweetened drink group, but a 17% reduction in insulin sensitivity in the fructose-sweetened drink group. Did. Decreased insulin sensitivity can lead to insulin resistance.
Type 2 diabetes
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Non-alcoholic fatty liver disease
Fructose can strain the liver.
Fructose is metabolized in the liver, and overdose of fructose in the form of HFCS or other added sugars can overwork and prevent the liver from functioning properly.
And that’s important. Because the liver is responsible for converting toxins in the blood into waste products and producing bile to break down fat, Fagnanon says.
But how much fructose is there? A 2008 study compared patients with non-alcoholic fatty liver disease with controls and found that the NAFLD group consumed 2-3 times more fructose (365 calories / day) than the control group (170 calories / day). I found.
cancer
According to a 2012 review, fructose intake may also lead to a risk for certain types of cancer, such as pancreatic cancer and small intestine cancer.
Studies have shown that fructose may indirectly promote tumor growth by promoting protein synthesis and is associated with more aggressive cancer behaviors such as metastasis and cancer spread. I am.
Glyphosate
Since HFCS is made from corn, there are concerns about contamination with the herbicide glyphosate, Fagnanon said. According to a 2020 review, glyphosate is toxic to human cells, but epidemiological studies examining the effects of glyphosate exposure on individuals are inconsistent.
In 2015, the International Agency for Research on Cancer (IARC), a World Health Organization cancer institution, labeled glyphosate as “probably carcinogenic” to consumers, but risk assessment is ongoing. Glyphosate is used in corn crops, but that doesn’t mean it’s always present in corn syrup.
Insider takeaway
High fructose corn syrup is often considered a “danger signal” on ingredient labels.
Heart disease
, Diabetes, liver disease, and certain types of cancer.
High fructose corn syrup poses a serious health risk, but it’s important to remember that it’s not the only sugar that raises concerns just because HFCS is in the spotlight, Fagnanon said. Says.
All sources of added sugar should be limited to the recommended daily intake, as some types of sugar may not always be superior to others.
Many of the health risks associated with HFCS are generally associated with the addition of large amounts of sugar. Some health risks, such as diabetes, liver disease, and cancer, may be particularly related to fructose consumption. As with adding sugar, HFCS should be taken in moderation.
