In recent years, scientists have focused their attention on the widespread usage of high-fructose corn syrup in a variety of meals and beverages. Demand for high-fructose foods has been declining since the early 2000s, owing to shifting consumer tastes and increased crop costs. A number of prominent corporations have started to eliminate it from their goods.
Some academics believe that high-fructose corn syrup is a contributing factor to obesity, while others believe that it is a misunderstood substance that is no worse than sugar.
What Is High-Fructose Corn Syrup and How Does It Work?
High-fructose corn syrup is a liquid sweetener derived from corn that is often used in baking. It is possible to break down maize starch into individual molecules and produce a product called corn syrup, which is made entirely of glucose, a simple sugar. In order to turn part of this glucose into fructose, more enzymes are needed.
The use of high-fructose corn syrup became popular in the 1970s. In terms of calories, it's on par with other added sugars. In addition to being less expensive than sugar, high-fructose corn syrup provides superior taste improvement and a longer shelf life. It is more stable and constant, which is particularly important in acidic meals and beverages.
A direct consequence of this, high-fructose corn syrup increased from 1% of all sweeteners in the United States in the 1970s to 42 percent by 2004. The typical American consumes around 37 grams of fructose per day during the year 1977 to 1978. In 2008, this increased to 54.7 grams, accounting for around 10.2 percent of total daily calories consumed in that year. When it came to teens, the figure was much higher: 72.8 grams of sugar per day on average.
Sugary beverages (30 percent), cereals (22 percent), and fruit or fruit juice are the most common sources of fructose in the United States (19 percent).
High-fructose corn syrup may be found in the following products:
- Quick-service restaurant menu items
- Céréales pour le petit déjeuner
- Bread and baked foods are examples of a kind of food.
- Yogurts and other sweetened dairy items
- Candies
- Soups and fruit in cans, for example.
- Beverages with a low acidity
Whether or whether high-fructose corn syrup is harmful to your health is up for debate.
High-fructose corn syrup isn't all that different from table sugar in terms of taste and consistency. Sugar may be found in two forms: 42 percent fructose and 55 percent fructose, both of which are combined with glucose and water. The fructose content of regular sugar is 50%, whereas the glucose content is 50%.
Fructose and high-fructose corn syrup have been the subject of several scientific research, but only a handful of them have examined their effects on people, according to the National Institutes of Health. As several experts have pointed out, the fructose amounts used in these trials (60 percent of the diet) are far greater than what most individuals would consume. Sugar has been linked to the following conditions, according to research.
Obesity. In addition to other factors such as physical activity, stress, and genetics, consuming an excessive quantity of sugar may also increase your chance of being overweight or obese. It's likely that fructose does not excite the areas of the brain that regulate hunger and hunger hormone levels. More research is, however, required.
Problems with the liver If you consume an excessive amount of fructose, you may increase your chances of developing nonalcoholic fatty liver disease. There are times when the liver cells become overloaded with fat. Too much fat accumulation in the body may result in nonalcoholic steatohepatitis, scarring of the liver, and liver failure.
Triglycerides are elevated. Folic acid has been demonstrated to elevate triglycerides levels in the bloodstream, according to research. Health problems such as arteriosclerosis (thickening of the arterial walls) and pancreatitis are exacerbated by high triglyceride levels (inflammation of the pancreas). Using a 6-week diet high in fructose (17 percent) as a control, researchers discovered that triglycerides rose by 32 percent as a result.
More uric acid will be produced in the process. In addition, fructose may increase the synthesis of uric acid. Gout is a painful kind of arthritis caused by an excess of uric acid in the blood.
Insulin resistance and type 2 diabetes are two of the most common complications of type 2 diabetes. In order to keep your blood sugar levels in check, your pancreas produces insulin. Type 2 diabetes is characterized by the inability of the body to properly use insulin. After conducting a modest trial in which healthy persons consumed sweetened beverages for three weeks, scientists discovered that even moderate doses of fructose and sucrose altered the responsiveness of the cells to insulin.
The consumption of high-fructose corn syrup was examined by some researchers in 42 countries to see whether it was associated with type 2 diabetes cases. The prevalence of diabetes is greater in countries that utilize high-fructose corn syrup than in those that do not.
High-Fructose Corn Syrup: How to Reduce Consumption
Read the labels on the products you're buying. This substance may be present in greater quantities than you realize in processed foods.
Avoid drinking sodas and other sugary beverages in large quantities. Instead, sip on some cool water. More flavor may be added by including berries, lemon, lime, and cucumber.
Instead of cookies and candies, snack on nutritious meals such as nuts and fruits.
Homemade baked delicacies should be preferred over commercially prepared ones, according to the experts.
Added sugar should not be consumed in excess of 100 calories (6 teaspoons) per day for women and 150 calories (9 teaspoons) per day for men, according to the American Heart Association. Cola has 10 14 teaspoons of sugar, whereas orange soda contains 13 teaspoons of sugar in a 12-ounce serving
