Is High Fructose Corn Syrup Bad for You?All excess sugar is unhealthy

• High fructose corn syrup has a reputation for contributing to the spread of obesity, but recent data show that it is due to excess sugar in all forms, not just HFCS.
• The main risk associated with a high-sugar diet is insulin resistance, which can lead to type 2 diabetes.
• Diabetes, liver disease, and cancer can be particularly associated with fructose consumption, but all added sugars, including high fructose corn syrup, should be consumed in moderation.
• This article was Medical review Along Samantha Caseti, MS, RD, Nutrition and Wellness Specialist, New York City-based private practitioner.
• For more information, visit Insider’s HealthReference library.

According to the FDAThere is no evidence that foods containing high fructose corn syrup are less safe than foods containing the same amount of other types of sugar.

Say the problem is the amount of sugar you are eating, not any kind of sugar Kyle Fanyanon, MS, RDN, 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

Widely quoted 2004 study Announced the concept that HFCS is a major cause of the obesity epidemic in the United States. However, recent data suggest that this is not the case.

according to 2009 review, HFCS use peaked in 1999 and has declined since then, 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 is more problematic than natural sugar because it is cheaper to manufacture and is a common additive in many popular foods such as sodas, juices and candies, as well as less prominent foods such as tomato sauce and salads. There is a possibility of becoming. dressing.

And, in fact, chemically speaking, HFCS and table sugar are similar:

• Sucrose Fructose and glucose molecules bind in a 1: 1 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 comes with multiple sugars Health risk:

• 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 can have a negative effect on your teeth and cause cavities and cavities.
• Heart disease: Excess sugar increases triglyceride levels, A type of fat that may be at risk for heart disease. Fructose in particular can lead to high blood pressure This is because it increases uric acid and raises blood sugar levels.

It’s not all the havoc that over-added sugar like HFCS can break.

Diabetes mellitus

One of the main risks of a fructose-rich diet is insulin resistance, which can lead to type 2 diabetes.

2009 survey We investigated the effects of fructose and glucose intake in overweight patients aged 40-72 years. Participants drank a sweet drink containing either glucose or fructose with a regular meal for 10 weeks.

At the end of the 10 weeks, researchers found that insulin sensitivity did not change in the glucose-sweetened drink group, but decreased by 17% in the fructose-sweetened drink group. Decreased insulin sensitivity can lead to insulin resistance, a factor in type 2 diabetes.

Non-alcoholic fatty liver disease

Fructose can strain the liver.

Fructose is metabolized in the liver, and excessive intake 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 your liver is responsible Toxin conversion It becomes a waste product in the blood and produces bile to break down fat, says Fagnanon.

But how much fructose is there? 2008 study Comparing patients with non-alcoholic fatty liver disease with the control group, it was found that the NAFLD group consumed 2-3 times more fructose (365 calories / day) than the control group (170 calories / day). It was.

cancer

Fructose intake may also put you at risk for certain types of cancer, including pancreatic and small intestine cancers. year 2012 Review.

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. Glyphosate is toxic to human cells, 2020 reviewHowever, epidemiological studies examining the effects of glyphosate exposure on individuals are inconsistent.

2015The International Agency for Research on Cancer (IARC), the World Health Organization’s oncology agency, has 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.

The point

High fructose corn syrup is often considered a “danger signal” on ingredient labels because it has been reported to be associated with heart disease, diabetes, liver disease, and certain types of cancer.

High fructose corn syrup poses serious health risks, but it’s important to remember that just because HFCS is in the spotlight, sugar isn’t the only source of concern. Fagnanon 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 consumption of large amounts of sugar. Some health risks, such as diabetes, liver disease, and cancer, may be particularly associated with fructose consumption. Like the added sugar, HFCS should be consumed in moderation.