High Fructose Corn Syrup: Good for No One
How a single food ingredient led to the decline of health in America
What exactly is high fructose corn syrup (HFCS)
High fructose corn syrup is an ingredient used in most processed foods manufactured today. High fructose corn syrup came into exisence in the 1970’s and marketed in the United States by the Clinton Corn Processing Company. It is made from corn starch with the addition of the enzyme, D-xylose isomerase.1 With the addition of this enzyme and heat, corn starch is modified into HFCS. This corn syrup is similar to sucrose but is much cheaper to produce. HFCS is found in most processed foods, cereals and soft drinks. High Fructose Corn Syrup “42”, which contains 42% fructose, is mainly used in processed foods and cereals. HFCS “55”, which is 55% fructose containing, is mainly used in sodas and sugary drinks. A 70% variety also exists which is used in fillings and jellies. Thus, HFCS is sweeter than sucrose.
Interestingly enough, while HFCS is used in sodas in the United States, Pepsi and Coca Cola do not use high fructose corn syrup in sodas distributed to other countries. The soft drinks available outside the US use sucrose. Diet sodas generally use artificial sweeteners, such as aspartame, which is another toxic ingredient. Aspartame and it’s link to dementia and chronic disease will be discussed in a future article.
When looking back in history and comparing the usage of sugars and HFCS, a daunting pictures comes into view- one that shows an addiction to sugary substances which correlates to the obesity epidemic we see today. In 1980, HFCS production was 2.2 million tons. In 1999, the production grew to 9.5 million tons, a 431% increase. To coincide with the increase in production, the average person consumed 22.1 lbs. of HFCS in 2018. The market value of HFCS was $5.9 billion in 2019 and is projected to be $7.6 billion in 2024.
Why HFCS over other sweeteners
Before the invention of HFCS, the main sweeteners used were sucrose, honey, maple syrup, and others. With increasing production quotas, HFCS could meet those demands. Import tariffs also impacted foreign sugar availability in the United States. Lastly, United States corn subsidies were a player in the push for high fructose corn syrup. Food manufactures attest that HFCS provides better flavor enhancement, stability, freshness, texture, color, pourability, and consistency in foods in comparison to sucrose. 2 While food manufacturers claim HFCS is easier to work with, the fact remains that sucrose costs more than high fructose corn syrup and the bottom dollar speaks loudly.
HFCS affects on health
While excess sugar and sugary substances are detrimental to health and can lead to diabetes and obesity, knowing why high amounts of fructose is worse than sucrose will help explain conditions that one might think have no link to sugar at all. Have you ever thought how excess weight, non-alcoholic fatty liver disease (NAFLD), inflammation, autoimmune diseases, and gout could all be connected? The are ALL in fact CONNECTED. The fact that HFCS has such a vast affect on a multitude of body functions is quite amazing yet disturbing.
Link to Obesity
While all sugars are metabolized in the liver, HFCS is metabolized much differently. It is transported more rapidly, overcoming important body signaling, resulting in the liver storing up fat directly. In addition, fructose can bypass some mechanisms of brain signaling, unlike sucrose, leading to excess eating and hunger. When the satiety center does not signal the sense of being “full”, this leads to overeating, which is seen with large amounts of HFCS intake.
As seen in the chart below, since the introduction of HFCS in the 70’s, the national obesity rates more than tripled. This correlates with a dramatic increase in the production and consumption of high fructose corn syrup.
Link to Non-Alcoholic Fatty Liver Disease (NAFLD)
HFCS is recognized as a major mediator for NAFLD in animal models. It is noted that people with NAFLD consume twice as many calories from sugary drinks than healthy people. 70% of fructose is metabolized in the liver. A diet high in fructose will induce fatty acid and triglyceride accumulation. In the liver, fructose is broken down faster and is more lipogenic than glucose, leading to cholesterol dysfunction, primarily seen with triglycerides. Inflammation and oxidative stress coincide with the cholesterol dysfunction.
Link to Gout
With the liver being the “gatekeeper”, it is also involved in the regulation of uric acid and triglycerides. Uric acid is produced in the liver and gut and excreted through the urine and feces. 3 Due to the damage fructose has on the intestinal lining, uric acid concentrations are affected, leading to cardiovascular issues, oxidative stress, and inflammation. When uric acid homeostasis is not regulated properly, a build up of uric acid leads to bouts of gout through a lengthy cascade of biological processes.
Link to Autoimmune Disease
Recent reports show that fructose consumption alters the gut microbiome and their bacterial metabolites. In addition, excess consumption of fructose leads to the breakdown of the lining of the intestinal wall, leading to permeability and resulting in autoimmune dysfunction. Not only is the intestinal wall affected, a shift in the microflora of the gut is also seen with HFCS. With the thousands of strains of bacteria colonized in the gut, a healthy balance and prevalence of “good” bacteria is essential for health, often coined the Gut Brain Connection.
The Cleveland Clinic summarizes the results of high fructose corn syrup concisely as:
Studies show that high fructose corn syrup increases your appetite and promotes obesity more than regular sugar. “High fructose corn syrup also contributes to diabetes, inflammation, high triglycerides and something we call non-alcoholic fatty liver disease,” says Dr. Hyman, adding that it increases all the fat in the liver, which now affects over 90 million Americans.
“It can even cause fibrosis or what we call cirrhosis. In fact, sugar in our diet is now the major cause of liver failure and that makes sugar the leading cause of liver transplants,” he continues.4
INTERESTING FACT: Did you know HFCS is detrimental to bees? When high fructose corn syrup is given to bees it causes signs of malnutrition and can lead to colony collapse.
The Solution
Overcoming addiction to the use of high fructose corn syrup (HFCS) involves a gradual and mindful approach. Start by educating yourself about the harmful effects of HFCS on health, making a conscious effort to read food labels, and choosing whole, unprocessed foods. Gradually reduce your intake of sugary products containing HFCS, replacing them with natural sweeteners like local raw honey (unadulterated) or natural maple syrup. An effective way to avoid HFCS foods is to only shop around the perimeter of the grocery store. Natural foods are all found around the perimeter from fruits and vegetables to meats and dairy and cheeses
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Alleviating the source of the problem not only results in an improvement in health but also a reduction in overall healthcare expenditures of doctors visits and pharmaceutical “bandaids” to treat the symptoms. Seek support from friends, family, or a healthcare professional to navigate the challenges of breaking the sweetener addiction. Adopting a balanced and nutritious diet, along with regular exercise, can contribute to overall well-being and help overcome the dependency on high fructose corn syrup. Remember, small steps and a supportive environment are key elements in successfully transitioning to a healthier lifestyle.
https://en.wikipedia.org/wiki/High-fructose_corn_syrup
https://pubmed.ncbi.nlm.nih.gov/20516261/
https://pubmed.ncbi.nlm.nih.gov/20683957/
https://health.clevelandclinic.org/avoid-the-hidden-dangers-of-high-fructose-corn-syrup-video