High Fructose Corn Syrup: What is it & how healthy is it?
A lot has been said about high fructose corn syrup and its role in the obesity epidemic¹. Before we dive into demystifying this debate, let’s (re)learn what high fructose corn syrup actually is.
What is High Fructose Corn Syrup (HFCS)?
HFCS is a naturally-derived sweetener comparable to traditional cane sugar in sweetness and caloric density at roughly four calories per gram. Although HFCS is derived from corn starch, some refining and additive processes used to create HFCS cause the sweetener to be classified as unnatural by the FDA¹. Additionally, the ease of manufacturing the product from corn (compared to sugar cane) and its longer shelf-life lowers the cost. These traits make high fructose corn syrup the go-to sweetener for many food companies.
Obesity Contribution Controversy
Because of the lower cost of HFCS to food manufacturers, it can be found listed on many nutrition labels for packaged snacks, bottled or canned drinks, and dressings, all of which tend to be high in calories and low in nutrients. This connection brings us to the root of its villainization: an increase in the overall consumption of HFCS was temporally associated with the dramatic increase in obesity between 1970 and 2000². Confusion piled as the obesity epidemic rose with HFCS placed squarely in the sights of society. Despite this, there is a lack of viable evidence supporting the sweetener’s primary role in causing the obesity epidemic³.
When broken down by the body, high fructose corn syrup is nothing more than sugar, which is not inherently evil, but a vital source of energy for a properly functioning body in the appropriate amounts. However, too many calories can lead to weight gain, which causes a domino effect of higher risk for a host of preventable diseases. Compounded with a chronic increase in sugar consumption (potentially from HFCS), the risk of insulin resistance and Type 2 Diabetes can drastically rise, further contributing to the factors of obesity and what opponents of HFCS's use utilize.
The Sweet Truth
Thankfully for all of you corn syrup aficionados, there is no noticeable difference in cardiometabolic risk factors⁴ nor risk for non-alcoholic fatty liver disease⁵ between HFCS and other sugars like glucose or sucrose. However, foods often containing the cheap, manufactured sweetener tend to be calorically dense with little or no nutritional density to fall back on.
Like most controversies in nutrition, the answer isn’t always clear-cut. Luckily, the evidence leans towards HFCS being as safe to consume as other common forms of sugar. However, that isn’t to say you should down corn syrup by the spoonful. As always, it is wise to make your meals at home from whole foods, and for those times when you are in a hurry, try searching for prepackaged items that do not contain added, refined, and unnatural sugars. Instead, look for sweetening ingredients you can read and understand like 100% maple syrup, organic honey, agave nectar, or even dates and bananas. But don’t worry if you forget, we’ll get into the nitty-gritty of all the alternative sweeteners in another article. Or, If you have any questions and you’d like to get personalized nutrition guidance, don’t hesitate to schedule a Nutrition Coaching consultation with me.
-Kyler
Cert. Nutrition Coach and Personal Trainer @ BHC
Sources:
¹FDA's Position on HFCS and its "natural" status. ;
³Scientific Article on why the rise in obesity shouldn't be linked to HFCS consumption ;
⁵HFCS doesn’t contribute more or less than sucrose to NAFLD
Additional Reading: