Since 2011, the corn industry has spent millions on advertising to convince consumers and professionals that HFCS is “all-natural” and “equal to sugar”. Is the scare about it exaggerated after all ?
Is HFCS “Natural”?
Corn growers argue that high fructose corn syrup is natural – and the FDA agrees – while institutions like the Center for Science in the Public Interest argue it’s too processed and chemically altered to be called that way. I think spending too much time over this debate is pointless. While realistic claims on labels are very important to help you make informed decision, the real question is whether HFCS is more fattening and unhealthy than sugar.
HFCS and Sugar are The Same… Right?
Not so fast. Most people fall into the mistake of thinking HFCS is worse than sugar because of the high fructose content. But when we look at the actual numbers, this just doesn’t make sense:
- HFCS contains 42% to 55% fructose – but the latest studies show that it can go up to 65% in several food products
- Sugar (also called sucrose) is technically 50% fructose
Clearly, the problem with HFCS isn’t the high fructose content. Even the CSPI – reputed to fight for consumers’ rights – affirms that “sugar and high-fructose corn syrup are nutritionally the same.”
So Health Bloggers Are Completely Wrong and The Corn Industry Is Right!
Not so fast! As Dr. Mark Hyman put it, “HFCS and cane sugar are NOT biochemically identical or processed the same way by the body.”
Disclaimer: this is going to get a little bit technical.
Here’s the problem… the enzymatic extraction that creates HFCS unbound the glucose and fructose molecules.
Sugar
HFCS
So, instead of descending in your digestive tract to be broken down by enzymes like sugar does, high-fructose corn syrup is quickly absorbed in your bloodstream through an entirely different process. This difference has been highlighted in one animal study, where rats fed HFCS gained more weight than rats given sugar. But some studies also prove the difference is negligible when it comes to humans.
HFCS “Side Effects”
Overconsumption of HFCS (usually 50 g or more per day – the equivalent of one 32 oz. soda) is shown to:
- Impair mineral balance in your body
- Induce insulin resistance
- Make your body produce uric acid that can cause gout
- Sabotage learning and memory
This all sounds terrible – but let’s address the elephant in the room every health blogger under the sun prefers to ignore.
At the time I’m writing this, it is still unclear if these terrible side effects happen when you eat too much high-fructose corn syrup, or simply too much fructose. I think the easy point to make here is that overindulging on any kind of sugar will screw up your fat loss and health
Other Problems With HFCS
Mercury contamination : Even though a lot of manufacturers switched to mercury-free ingredients to process it, HFCS may still be contaminated with mercury.
GMOs : Almost 100% of all corn grown in the US is GMO, so chances are any foods with HFCS in it will contain traces of GMOs.
2X Worse Than HFCS
You may have seen the ingredient “crystalline fructose” being used in some beverages, and wondered what the heck it is. The name may sound pretty – but the sad reality isn’t. Crystalline fructose is basically HFCS that has been further refined to attain fructose levels of 88 to 96%.
How To Avoid It
You’ll find high fructose corn syrup in a variety of common foods:
- Soda
- Baked goods
- Breakfast cereals
- Bread
- Candies
- Canned fruits
- Crakers
- Jams and jellies
- Peanut butter
- Salad
- Dressings
- Dairy products
- Condiments and sauces
- Yogurt
Most HFCS Is Hidden
As if choosing healthy foods wasn’t tricky enough, here are the different names HFCS can be listed under on the ingredients list:
- High-fructose corn syrup
- Corn sugar
- Glucose/fructose (in Canada)
- Glucose-fructose syrup (in Europe)
- High-fructose maize syrup
- Isoglucose (in Europe)
Unfortunately, some food products like soups or dry mixes can hide HFCS under the name “flavorings”, making it virtually impossible for you to know whether the product actually contains HFCS or not.
Summary
- High-fructose corn syrup contains up to 65% fructose, while sugar contains 50% fructose.
- It is still unclear if high-fructose corn syrup is more fattening than sugar.
- That being said, overindulging on any kind of sugar – natural or not – will lead to fat gain and disease.
- HFCS is processed with heavy chemicals, is GMO and may be contaminated with mercury – three more reasons to avoid it altogether.
