High fructose corn syrup is the main ingredient in most soda, second only to water. You’ll find it in ketchup. It’s in jam, candy, bread, cereal, Miracle Whip, cookies, cough syrup, crackers, yogurt, cottage cheese, pickles, relish, apple sauce, ice cream, lunch meat, salad dressing, barbeque sauce and Stove Top Stuffing.
High fructose corn syrup, or HFCS, is ubiquitous for two simple reasons: it’s cheaper than cane or beat sugar and it’s sweet, so it tastes good. But too much of a good thing is not good.
We’re consuming a lot of high fructose corn syrup. The average American gets more than 200 calories from HFCS every day. In the 1970s, it was two calories. Before that, it was zero, because HFCS didn’t come around until the disco decade.
HFCS has become as American as apple pie. That’s because in many countries outside the U.S., sugar is still cheaper.
Now that two generations of Americans have grown up on high fructose corn syrup, it’s joined the list of suspects in the obesity epidemic.
Here’s what the critics believe about HFCS:
• HFCS has been indicated as a possible contributor to diabetes – especially in children – by at least one study.
• HFCS is genetically modified. It’s the product of a complex process that involves genetically modified corn and enzymes.
• Fructose is not necessarily good for you. The F in HFCS stands for fructose. Consumers may associate that with fruit. But while a dose of HFCS tastes sweet, it’s not like a bite of a fresh apple. Fructose is metabolized differently from other sugars, and some believe it converts to fat more.
• HFCS affects metabolism and can make you feel hungrier.
• Extremely high amounts of HFCS have been linked to cardiovascular disease and liver damage in studies with rats.
• Partly because HFCS is inexpensive, the processed foods that contain it can be super-sized cheaply. Consumers think they’re getting a better deal, but what they’re really getting is fatter.
The critics are a diverse group, including nutritionists, concerned parents, diligent researchers and yes, a few well-meaning people who are against just about everything.
On the other side, we have the Corn Refiners Association. They dispute everything the critics believe about HFCS. And while they have an obvious financial interest in defending the sweet stuff, they make some solid points.
• HFCS has the practically the same caloric density as table sugar or honey.
• HFCS extends the shelf life of processed foods. It keeps breakfast bars soft and enhances the flavor of spices.
• The Food and Drug Administration recognizes HFCS as safe.
• Obesity is on the rise in countries that don’t use much HFCS.
• No single food or ingredient makes people fat. The problem is too many calories and not enough exercise.
That last one is the bottom line. Avoid high fructose corn syrup if you choose. But the American appetite for sweet, processed foods, combined with a distaste for physical activity, is a recipe for obesity.
