The Truth About High Fructose Corn Syrup: What is High Fructose Corn Syrup, and What Are the Health Effects of High Fructose Corn Syrup?
What Is High Fructose Corn Syrup?
Fructose, glucose and sucrose are all different sugars. Common table sugar is sucrose, which is composed of glucose and fructose bonded together. It is produced from either sugar cane or sugar beet. So what is high fructose corn syrup? HFCS is a mix of fructose and glucose, and is actually made from corn using a multi-step process. First corn kernels are converted to corn starch, by separating the starch from the hull, oil and protein. The corn starch is then turned into corn syrup through a sequence of two enzymatic reactions. Another enzyme then converts it to a mix with about 42% fructose. (This product is actually used in some products such as baked goods.)
The next step alters it so that the fructose is raised to 90%. To get the final 55% fructose level, it is combined with some of the 42% fructose syrup. The end result was named high fructose corn syrup because of its relation to regular corn syrup. The fructose content is only slightly higher than the 50% fructose content of sugar.
HFCS is known primarily as a sweetener used in soft drinks such as sodas. It is also used as a preservative, for enhancing flavor, and for a variety of other purposes. It is found in a vast array of products because it is inexpensive relative to sugar. It is not higher in calories than regular sugar, and can be easier to transport.
The Debate About the Health Effects of High Fructose Corn Syrup
According to the Corn Refiners Association (CRA), high fructose corn syrup is made from corn and is thus natural. The FDA regulations indicate that a product can be called natural provided that it does not have artificial or synthetic ingredients, including artificial colors. According to this definition, a product containing HFCS can be called a natural product. Opponents counter that although HFCS started out as corn, the processing was substantial enough to render it no longer natural, especially since chemical bonds were broken and re-formed and the composition was changed.
Much of the debate about the actual health effects of high fructose corn syrup revolves around observations and scientific studies regarding the relationship between its use and increases in obesity and diabetes. Opponents claim that the switch from sugar to HFCS resulted in the epidemic levels of both of these conditions that are evident today. The industry claims that HFCS is nutritionally the same as sugar and is not to blame for these health problems. The opposition puts forth the idea that HFCS is metabolized differently from sugar, and that the signaling system that indicates fullness does not operate properly for HFCS. Industry claims refute this. Both sides cite multiple scientific studies supporting their claims.
One interesting point is the CRA’s claim that HFCS is “fine in moderation” – just like sugar which has equivalent caloric value. Critics point out that the concept of moderation is ambiguous, and that the low price of HFCS relative to sugar has led to increased consumption due to larger portions and more frequent use of products containing HFCS, especially soft drinks.
What Is the Truth About High Fructose Corn Syrup?
With both sides aggressively putting forth information to support their claims, it is understandably difficult for consumers to know what to believe. It will likely be some time before the truth about high fructose corn syrup is fully established.
The question as to whether high fructose corn syrup can be considered natural is purely a matter of how that term is defined, so reaching a definitive answer does not really add to understanding. Nevertheless, two companies did decide to stop using the term “natural” on their labels for products that include HFCS, after the threat of lawsuits.
Perhaps the gist of the issue is that the industry’s claims seem to revolve around the assertion that high fructose corn syrup is no worse than sugar. Is this the standard for health and nutrition to which we aspire? The harmful effects of too much sugar on health are well known, and consumption of HFCS equals or exceeds consumption of sugar. Instead of seeking to learn whether they should choose sugar or high fructose corn syrup, a better goal would be to find ways to reduce consumption of both. Since consumers are not buying high fructose corn syrup and using it at home, this would require establishing a habit of reading labels and choosing products that use alternative sweeteners. Check out my related article for information about alternative, natural sweeteners.
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