Avoiding Added Sugars? High Fructose Corn Syrup Has A New Name
Fructose is what we call the sugar in fruit, and because it’s consumed along with the fruit’s vitamins, minerals, and fiber people with diabetes can enjoy eating fruit in moderation.
However, if we see the words “fructose” or “fructose syrup” listed on a food product’s ingredient list it’s likely indicating a type of high fructose corn syrup—not a natural fruit sugar.
High fructose corn syrup (HFCS) is a processed sweetener that is less expensive than table sugar, and extends the shelf life of processed food items. Unfortunately, the consumption of HFCS has been associated with increased risk for several health issues including type 2 diabetes, obesity, cardiovascular problems, and fatty liver disease.
Different Name, Same HFCS
Many consumers who have cut back on, or avoid foods containing HFCS may still be unaware that the Corn Refiners Association succeeded in changing the name of one HFCS product. The sweetener called HFCS-90 can now be legally listed on food packaging as fructose, or fructose syrup. Even food products with “no high fructose corn syrup” written across its packaging may actually contain HFCS-90, disguised as fructose.
The problem with this, for those watching their sugar intake, is that HFCS-90 is a highly concentrated sweetener:
- Regular HFCS (HFCS-42, and HFCS-55) contains either 42, or 55 percent fructose.
- HFCS-90, as the name implies, contains 90 percent fructose.
“…HFCS-90 is sometimes used in natural and ‘light’ foods, where very little is needed to provide sweetness. Syrups with 90% fructose will not state high fructose corn syrup on the label, they will state ‘fructose,’ or ‘fructose syrup,’” states the Corn Refiners Association.
Table Sugar vs HFCS
HFCS is extracted from corn stalks using a highly guarded chemical enzymatic process. Though many claim it is the same as cane sugar, corn sugar is structurally unlike cane sugar, and affects the body differently:
- Table Sugar. Sucrose (cane or table sugar) contains equal amounts of two sugar molecules, glucose and fructose, that are tightly bound together. The absorption of sucrose into our bloodstream is slowed by the tight bonding of its glucose and fructose molecules. However, eating too much sucrose, or any other type of sugar, can cause weight gain, and other health issues.
- HFCS. Regular HFCS contains the same two sugar molecules as sucrose, but they are unbound, with a 55 to 45 fructose to glucose ratio. HFCS-90 is almost entirely fructose. Because the sugar molecules in HFCS are unbound, they are quickly absorbed into our bloodstream. The fructose heads directly to the liver, triggering the production of fats such as cholesterol and triglycerides; the rapidly absorbed glucose instigates insulin spikes.
Numerous research studies suggest the content and rapid absorption of HFCS creates metabolic disruptions that lead to weight gain, diabetes, heart disease, intestinal problems (e.g., “leaky gut”), and other chronic health issues. This is disputed by the corn industry; the industry's take on HFCS can be found on websites such as Cornsugar.com.
What’s True
Whether we worry about the amount and kinds of sugar we consume is up to each individual, or family. While some people are convinced HFCS is a health hazard, others are not, and plenty of folks remain undecided. What’s true for all is that knowing what’s in our food requires us to decipher what the words on our product ingredient lists actually represent.
Sources: Dr Hyman; Natural News
Photo credit: US Dept of Agriculture