So what's the big deal about high fructose corn syrup? There's a whole lot of hype and controvery surrounding HFCS. Is it healthy? Is it unhealthy? Is it just like sugar? Or is it different than sugar? Such mixed reports! Such confusion! Well here's the scoop...
First, some statistics on High Fructose Corn Syrup:
Since the introduction of high fructose corn syrup into the standard American diet in the 1980's, obesity rates have skyrocketed! Between 1970 and 1990, HFCS use exploded by 1000% and the average American consumes about 60 POUNDS of HFCS per year. Is it any wonder why more than one third of American adults and almost one fifth of American children ages 2-19 are obese? Since 1980, obesity rates have TRIPLED! Coincidence?
What is High Fructose Corn Syrup?
High fructose Corn Syrup is a highly processed sweetener produced by separating the cornstarch from other parts of the kernal, leaving behind a liquid. During processing, enzymes are added which transform the sugars in the remaining liquid from glucose into fructose. The end result is high fructose corn syrup. It's about 45% glucose, and 55% fructose.
Where can you find High Fructose Corn Syrup?
High fructose corn syrup obtained it's "Generally Recognized As Safe" (GRAS) status from the U.S. FDA in 1983 and has since wiggled it's way thousands of food products on our grocery store shelves. It's in absolutely EVERYTHING! HFCS is the predominant sweetener found in sodas, unless it's a sugar free soda, in which case it contains an artificial sweetener such as aspartame, which comes with it's own set of health consequences, but I digress. It's in breads, cookies, cakes, crackers, condiments, dressings, sports drinks and breakfast cereal. High Fructose Corn Syrup is HUGE in "low-fat" foods (another reason to avoid 'diet' food, also another topic for another day). You name the processed goodie, there's sure to be HFCS in it. The reason for it's prevalence is due in part to the fact that there is a huge tariff on imported cane sugar. Follow the dollar signs people. HFCS is CHEAP! It's derived from cornstarch, which comes from corn- genetically modified corn of course. Think about it- when was the last time you saw organic high fructose corn syrup? GMO Roundup ready corn is hugely subsidized by the U.S. government guys, hence the low cost of production and transport. Additionally, HFCS extends the shelf-life on those processed products, which is win/win situation for everyone right? Manufacturers, grocery stores and we, the consumers, all benefit mutually...our pocket books do at least. However our health takes the hit.
What are the health consequences of High Fructose Corn Syrup?
I get so frustrated when I see that blatant agenda-pushing commercial for HFCS, the one that portrays the happy family at a picnic talking about how good HFCS is for you and how the body can't recognize the difference. Okay people, our bodies are highly intelligent machines that function optimally when we provide them with the right fuel! I'm insulted, as you should be, that the FDA, among other governing bodies,expect us to believe that our bodies don't recognize the difference between the fructose that naturally occurs in fruit, and the processed chemical that is HFCS. Of course, why wouldn't they, when the vast majority of Americans remain completely oblivous to the lies, and continue to spend our money on products drenched with this stuff. Our bodies KNOW the difference. In a healthy person, fruit sugars are readily converted into usable energy. When you ingest HFCS, it goes straight to your liver where it is converted to fat. Additionally, HFCS does not stimulate your pancreas to produce insulin the same way that other naturally occuring carbohydrates do. Along with regulating blood sugar, the release of insulin into the bloodstream acts as a mechanism to signal our brains to let us know that were full! Although the American Medical Association and the Corn Refiners Association insist that HFCS is the same in calories as regular table sugar (which it is) and does not cause weight gain, a study conducted by Princeton University suggests otherwise. This study revealed that rats fed HFCS gained weight 300% quicker than rats fed the same amount of table sugar and calories.
Another aspect of HFCS that poses a threat to our health is the fact that the corn that HFCS comes from is undoubtedly genetically modified. There are no long term studies on the effect of GMO's on our health even though the FDA ensures their safety. Recently, the Journal of Food and Chemical Toxicology released the findings of a French study perfomed on rats, where the control group of rats were fed Monsanto's Roundup ready corn and given water laced with Roundup at the same levels as those allowed in our food here in the U.S. The group of rats that were fed the sauce over a long period of time died early, suffered from mammary tumors, and had significant liver and kidney damage. If that's not bad enough, your favorite HFCS- laden product may have mercury in it! The Institute for Agriculture and Trade Policy performed a study testing mercury levels in some popular brand name products which showed that 17 out of the 55 products tested contained measurable amounts of mercury. Some of the products that tested positive were Quaker Oatmeal to go Bars, Hunt's Tomato Ketchup, Smucker's Strawberry Jelly, Kraft Barbeque Sauce, and Nutri-Grain Strawberry Cereal Bars. Surprised?
How can you avoid High Fructose Corn Syrup?
So I can't just scare you with all of this information and not tell you how you can avoid it and what you can replace it with. First of all, you have got to get rid of the sodas people. And I'm sorry to break it to you, but diet soda is no better. I'm not saying you can never drink pop. I love Coke- I admit it! So once in a great while, yeah, I drink a Coke. My point is, though, that where your health is concerned, there is absolutely NO reason to keep it in your home. It is not suitable for everyday consumption. It's poison to you and it's poison to your family. Sound harsh? It is. But it's the truth, like it or not. Next, avoiding processed foods alltogether will go a long way to help you get the high fructose corn syrup out of your diet. If you're not ready to give up your processed foods yet, when you're in the store, just start by reading the INGREDIENT LIST. If it has HFCS or modified food starch (another way to say HFCS) put it back on the shelf! This will at least help create an awareness of just how pervasive HFCS is in our food supply. Then, one day, when you're ready to give up the crap, you will have a head start on what you should be investing in, and what you should put back on the shelf. Fast food is another huge source of HFCS. I know it's tempting, trust me when I say that. I dig a double cheeseburger with extra pickles as much as the next gal, but honestly the only reason to stop for fast food is a lack of preparedness on your part. Sorry guys- I'm just giving you the truth- no sugar-coating it (no pun intended). There are all kinds of excuses you can make for needing to stop, and they are all 100% valid. But the excuses don't change the fact that it's still to the detriment of your health. So keep some fruit on hand at all times to throw at the kids in the back seat, or if you know you're going to be gone at lunch time, pack a lunch. Just be prepared!
What are the alternatives to High Fructose Corn Syrup?
There is just no reason that you need to be consuming this highly processed sweetener. As I said, the best way is to avoid processed food alltogether, but there ARE packaged crackers and breads, etc. that use quality ingredients. You just have to care enough about your health and the health of those you love to actually seeek them out. There are some wonderful alternatives to table sugar and high fructose corn syrup. My favorite sweetener by far is raw organic honey (I'm not talking about the squeeze bear guys). Not only is it delicious and versatile, it has amazing health benefits. You can put honey in anything-you can bake with it, put it in dressings, sauces, tea, you name it- honey is sure to make any dish taste better! Pure maple syrup is another minimally processed option that I use often. Maple syrup works beautifully in baking and any liquid application- like my homemade Dairy Free Hot Chocolate (http://happyhealthnutk.blogspot.com/2013/03/healthy-homemade-dairy-free-hot.html). Dates are an awesome all-natural option. You can eat them plain like candy (because they ARE nature's candy) or you can make a paste out of them to mix in with your oats or in your baked goods. You can make amazing dips with them, like my Caramel Date Dip (http://happyhealthnutk.blogspot.com/2013/03/caramel-date-dip.html). Cocounut Palm Sugar is another great option that is more and more available in your local grocery store. It's minimally processed and acts and dissolves just like refined table sugar in baked goods or in coffee- whatever application you like.
So now you have the info. From here, it's really up to you to decide whether or not high fructose corn syrup is a product that supports your health goals or not. You may not be able to single-handedly change the way we produce and distribute food in America, but you can certainly make a dent by speaking with your dollars. Just don't support the companies that make products that are filled with chemical junk that will make you sick. Every small decision you make has the potential to make a huge impact on your health and the health of your loved ones.
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