HEALTH UPDATES

A Wolf in Sheep's Clothing

A recent FDA decision allows high fructose corn syrup to be labeled natural

High fructose corn syrup (HFCS) made news last month as the FDA ruled that manufacturers can call HFCS a natural sweetener when “it doesn’t come into contact with synthetic agents during manufacturing”.  Simultaneously, the Corn Refiners Association launched a $30 million advertising campaign designed to emphasize the natural qualities of HFCS, comparing it to table sugar and honey.

Consumer groups and sugar industry specialists are dismayed by the decision, as they feel that the manipulation HFCS undergoes during the manufacturing process makes it a synthetic sweetener. This announcement is bad news for consumers, whose awareness of sweeteners in an increasing array of packaged and processed foods is poor and who suffer the health consequences of increased sugar consumption.

 What is HFCS?

High fructose corn syrup is derived from corn and used primarily to sweeten beverages.  HFCS is made by enzymatic processing designed to increase fructose content, which is then mixed with pure corn syrup (100% glucose) to reach a combination of fructose and glucose.

 A number of HFCS are manufactured including HFCS 90, HFCS 55 and HFCS 42 with the number indicating the percent fructose.  For example, HFCS 55 is about 55% fructose and 45% glucose and used primarily in soft drinks.  HFCS 42 is about 42% fructose and 58% glucose and used in a variety of other foods including baked goods.  HFCS 55 is roughly equivalent to table sugar in terms of fructose and glucose content.  HFCS 90 is sweeter than sucrose whereas HFCS 42 isn’t as sweet as sucrose.

 Manufacturers use HFCS primarily to sweeten beverages, as it’s cheaper than natural sugar and has a longer shelf life.  However, thousands of processed foods also use HFCS for the same reason, so it’s increasingly difficult to avoid if you’re trying to be health-conscious. The Corn Refiners Association argues that HFCS is a natural sweetener, while sugar industry groups such as the Sugar Association and consumer groups such as the Center for Science in the Public Interest argue that HFCS cannot be considered natural because of the way in which its chemical bonds are broken, rearranged and manipulated.

 Sweetener Intake and Health Issues

Regardless of whether it’s labeled “natural”, HFCS is a sweetener and Americans are consuming far too much sugar in their diets today.  Per capita consumption of refined sugars has increased dramatically over the past 30 years and now account for almost 20% of Americans’ daily caloric intake.  Soda and sweet drinks provide more daily calories than any other food in the American diet.

 Overconsumption of sugars has been linked to adverse health effects particularly diabetes.  Recently, the Centers for Disease announced that in 2007, the number of Americans with diabetes increased to 24 million.  And, an additional 57 million people were diagnosed with pre-diabetes, leading to an increased likelihood of developing diabetes in the future.

 One study found that soft drinks sweetened with HFCS were up to 10 times higher in carbonyl compounds.  Carbonyl compounds are elevated in people with diabetes and are blamed for causing diabetic complications such as foot ulcers, eye and nerve damage.  Another study found that foods with increased occurrence of pure fructose produced higher fasting plasma triglyceride values compared to glucose alone foods.  Higher triglycerides in the bloodstream are linked to cardiovascular disease, especially atherosclerosis.

 What can you do?

Because HFCS is found in an ever-expanding array of foods including cereal, soft drinks and condiments, over-consumption of sugars is almost inevitable if you’re not carefully monitoring your intake.  Sweeteners such as HFCS contain empty calories, devoid of any nutrition but virtually guaranteed to make your blood sugar levels spike and crash. 

 Regardless of whether the sweetener in question is sucrose, honey or an artificial sweetener, you should limit their consumption.  Stick with eating whole fresh fruits when you want something sweet; to obtain vitamins, minerals, antioxidants, phytochemicals and fiber – all of which help to raise blood sugar levels more moderately than sucrose or fructose.  One of the easiest ways to modify your diet is to eliminate beverages that contain carbohydrates and artificial sweeteners.  Instead, drink more water and add lemon or a slice of cucumber for flavoring.