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High Fructose Corn Syrup
High Fructose Corn Syrup
High Fructose Corn Syrup
What is it:
High fructose corn syrup (HFCS) is a sweetener that is commonly used in processed foods and beverages. It is made by converting cornstarch into a syrup that is rich in fructose, by treating it with enzymes to break down the glucose molecules into fructose. The resulting syrup is then mixed with pure corn syrup, which is high in glucose, to create a syrup that is 42-55% fructose and 45-58% glucose. This syrup is then filtered, purified, and blended to achieve the desired sweetness level.
Rating:
High fructose corn syrup (HFCS) has been linked to several health risks when consumed in excess. One of the primary concerns is its contribution to obesity, as it is a highly concentrated source of calories that can lead to weight gain when consumed in large amounts. Studies have also suggested that HFCS consumption may increase the risk of developing type 2 diabetes, as it can impair insulin sensitivity and disrupt glucose metabolism. Furthermore, HFCS consumption has been associated with an increased risk of heart disease, liver disease, and certain types of cancer. Additionally, HCFS is produced from corn, which is a GMO crop.
Resources:
- Health implications of dietary fructose
- Fructose-sweetened beverages negatively affect metabolic parameters (clinical trial)
- High-fructose diet doesn’t stimulate appetite control pathways the same as glucose (randomized controlled trial)
- Added sugar intake associated with increased risk of cardiovascular disease
- Sugar-sweetened beverages associated with risk of metabolic syndrome and type 2 diabetes (meta-analysis of prospective cohort studies)
- Sugar-sweetened beverage intake associated with risk of colorectal cancer in adolescents (multicenter study)
How we rate ingredients
Health is like a bank account, certain ingredients make a deposit into your health bank, meaning they add to
your health. Certain ingredients withdraw from your health bank. We want health promoting ingredients in our diet. To keep things simple, we rate ingredients on a green, yellow, red scale:
Clean
It is naturally occurring in food and has no harmful effects on the body. It is real food. It is health promoting.
Caution
It goes into one or more of the below categories
- It is not naturally occurring in food but doesn’t have data showing it has a harmful effect on the body (additives like Gellan Gum)
- It is naturally occurring but can have some harmful effects on the body (added sugars, oils, gums etc.)
We Avoid
It is known to have a harmful effect on the body (ex. All food colorings, Natural Flavors, MSG, Potassium bromate, aspartame, artificial flavors)
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