From Here & Back Again
By Jim Coufal
(Aug. 2013) High fructose corn syrup is a controversial item and among the newest environmental scares. Some of the things attributed to HFCS since its widespread use for the last 50 or so years include an increase in diabetes in our population, more obesity, liver scarring, rapid aging and declining general health. But what’s the truth?
If I write that HFCS does result in all these bad things, I’ll be castigated by those who say that it is just plain wrong. If I write that it doesn’t have such impacts I’ll be castigated by those who steadfastly believe it does.
So I will write about research findings but, admittedly, most support the idea that HFCS isn’t near as harmful as it is painted. Read what you will into that, but remember the other side is well represented and available. Look it up and decide for yourself: which side has sound and credible research? Decide for yourself the merits of HFCS.
First, is it “natural?” Yes, it’s made from cornstarch without man-made chemicals. But it is processed, and processed food itself is considered by many to be bad for our health.
Is it different than table sugar? Basically, NO. The percentage of fructose and glucose (two component sugars in each) are the same, and the number of calories per gram is the same (about 4 per gram). Further, our bodies metabolize HFCS and sugar in similar ways.
Studies that compare pure fructose to sugar are not useful, whereas those that compare HFCS to sugar have consistently found no meaningful differences. As noted, HFCS has a similar amount of fructose as table sugar, although more than plain corn syrup (hence the name).
Jennifer Nelson, R.D., L.D., of the Mayo Clinic, writes, “HFCS has similar effects on feelings of fullness as sugar. This finding comes from scientific research on high fructose corn syrup done by the University of Washington, Maastricht University in the Netherlands, University of Toronto and University of Rhode Island.”
Sugar intake of all sorts has increased over the past 40 to 50 years; no one kind of sugar is likely the unique cause of diabetes or obesity, although Princeton researchers have found fructose linked to higher weights in rats. Note that concern and research on HFCS is worldwide.
Barry Potkin. Nutrition Professor at the University of North Carolina, suggested a possible link between HFCS and obesity in 2004. Now he says the real obesity problem is the fact of the prevalence of sugars in our food, especially beverages.
He adds that “natural sweeteners” such as concentrated fruit juices, honey or brown sugar all have the same caloric effects as sugar or HFCS, and that the best sweeter option is “none of the above.”
Keep in mind during the time of increased obesity, the amount of exercise taken and energy output we make have greatly decreased.
Bottom line is that, a December 2008 supplement to the American Journal of Clinical Nutrition found no scientific support for the hypothesis that HFCS is causing obesity in the United States.
One way to decrease caloric intake is to drink more water. Sugars, including HFCS are especially high in many beverages, especially soft drinks, which have seen an increase of 500 percent in the last 50 years.
A 12-ounce can of Coke contains nine teaspoons of sugar; an eight-ounce can of Pepsi contains seven. I suspect most of us will gag at the idea of sitting there and adding 9 teaspoons of sugar to a large glass of water, but unthinkingly accept it in our soda and other drinks.
Drinking water instead of sodas or other high-caloric drinks saves huge amounts of caloric intake. Pay attention to food product labels, including whether the calories are per serving or for the entire can or bottle.
Upscale processed foods, such as organic crackers and salad dressing also contain sugars, and yogurt is now being questioned for its sugars and the processing it goes through that kills useful stomach biota.
There are many Internet sites that describe the purported bad effects of HFCS. Try Mercola.com, living well.com or eating well. Don’t depend on pop science like Dr. Oz. There is plenty of evidence that HFCS doesn’t have the bad effects attributed to it, and it isn’t always easy to sort out this – or other – issues.
But it still remains your choice to make.
Jim Coufal of Cazenovia is a part-time philosopher and full-time observer of global trends. He can be reached at madnews@m3pmedia.com.
The author has it exactly right that HFCS is a safe ingredient and is not a unique contributor to obesity. With respect to managing a healthy weight, science shows that balancing all calories with physical activity is key. That said, blaming a single food, beverage or ingredient as a unique contributor to obesity is neither productive nor accurate. For instance, as the New York Times points out: “simply focusing on sugar will do little to quell the rising epidemic of obesity. This is a multifaceted problem with deep historical roots, and we are doing too little about many of its causes.” We agree. Bottom line: a more holistic approach is needed to make a difference on this serious issue.
-Maureen Beach