High Fructose Corn Syrup - Is It The Bain of The Western Diet?

You may have come across the May 2nd article in the NY Times about corn syrup getting an earful. We happen to think that it should! High fructose corn syrup is used in abundance because of it's low cost of production and it's relatively sweet taste. It has been defended by manufacturers stating that it is no worse for you than other sugars and because fructose is the most common form of sugar in fruits, it is argued to be benign. While there may be a small element of truth to this, there are several holes in this assertion.

High fructose corn syrup (HFCS) does not elevate blood sugar because of its relatively high ratio of fructose to glucose. Because fructose causes a very mild blood sugar response this appears to solidify the argument that it is ok. If it were used in very small quantities the effect might not be so profound, but HFCS is used in sodas, juices and sweets in such high concentrations that this should be considered. It also sneaks its way into foods like whole grain bread, ketchup, mustard and pasta sauces which emphasizes how pervasive it is. Furthermore, the way that fructose is broken down in the body creates a demand on the liver unlike other sugars which is why it may be a causative agent in high cholesterol. If the liver is so bogged down dealing with fructose, it has little time to address elevated cholesterol in the bloodstream.

So then should fruit get a bad rap as well? Only if it is your only source of food and you are literally eating pounds of fruit a day! A medium apple contains 19 grams of sugar and a twelve ounce coke contains a whopping 40 grams and many people who consume soda are drinking much more than 12 ounces. This doesn't even consider the point that soda and many HFCS-containing foods are completely void of nutrition while fruit contains a myriad of phytochemicals that support vital functions in our body.

One of the most critical arguments against the consumption of HFCS is the origin of the sweetener. As the name indicates, it is produced from corn which is from genetically modified plants. The research on GMO's are not as abundant now as it will be in years to come, but there is one thing researchers are certain of. According to Megan Forbes, HealthLinks registered dietician, GMO's are linked to an increase in food allergies. When these foreign substances enter our digestive tract, the immune system mounts a defense and this initiates inflammation in our bodies that leads to poor intestinal function which is often the source of food allergies.

So comparing HFCS to other sugars is not apples to apples. And perhaps one of the oft overlooked pieces of advice when we get caught up in the rhetoric of "food science", is the importance of eating unadulterated whole food. A few pieces of fruit as mother nature intended is part of a healthy diet that includes lots of fresh veggies. Sugars should be kept at a minimum regardless of source. But this highly inflammatory version is something that our bodies would never miss!