Now, who doesn’t love a cold glass or can of soda? It has become a staple in American diets.
One key ingredient in many sodas is high fructose corn syrup (HFCS), which makes these drinks so sweet but sadly unhealthy. HFCS has been a topic of controversy due to concerns about its potential health effects.
I did some research to find out why cutting back on soda doesn’t just mean cutting back on sugar intake; it also means being aware of the harmful consequences of HFCS.
What Is High Fructose Corn Syrup?
High fructose corn syrup (HFCS) is a sweetener made from corn starch. It’s produced by converting some of the glucose in corn starch into fructose, which makes it sweeter.
There are several different types of HFCS, the most common being HFCS 55, which has about 55% fructose and 42% glucose.
It’s used in various processed foods and beverages, including soft drinks, baked goods, and sauces.
Some studies suggest that excessive consumption of HFCS, like other added sugars, might contribute to health issues such as obesity and diabetes.
Still, it’s worth noting that excessive intake of any added sugars can be problematic.
High Fructose Corn Syrup: How Is It Made?
High fructose corn syrup (HFCS) is made through a multi-step process that converts starch taken from corn kernels into a sweet syrup with a high fructose content.
Here is a simplified overview of the process:
- Corn starch extraction: Corn kernels are ground to separate the starch from other components, such as fiber and protein. The extracted starch is a white, powdery substance.
- Liquefaction: Corn starch is mixed with water and heated to break it down into simpler sugars. Enzymes such as alpha-amylase are used in this step, converting the starch into dextrins.
- Saccharification: This step produces glucose syrup via the use of fungal enzymes.
- Isomerization: This step uses the enzyme glucose isomerase, which transforms glucose into fructose. The result is a syrup with a higher fructose content.
- Separation and purification: The syrup is filtered and purified to remove impurities and adjusted to achieve the desired concentration of fructose content. Depending on the proportions used at this stage, different types of HFCS have different levels of fructose.
- Blending: Finally, the HFCS is blended to achieve the desired sweetness and consistency. The syrup is then packaged and distributed for use in foods and beverages.
This production process allows HFCS to be a versatile sweetener that is cheaper and more stable than other sugars, making it a popular choice in many processed foods and beverages.
Why Is High-Fructose Corn Syrup Used In The Food Industry?
There are several main reasons for producing and using high fructose corn syrup (HFCS):
- Cost efficiency: HFCS is generally produced at a lower cost than sucrose (table sugar). This cost advantage comes from the abundance of corn in the United States, as well as subsidies and processing efficiencies. The lower cost makes it the sweetener of choice for manufacturers aiming to reduce production costs.
- Sweetness and versatility: HFCS is highly sweet and can be adjusted to different sweetness levels by changing the ratio of fructose to glucose. This versatility allows it to be used in a variety of products, from soft drinks to baked goods, and provide consistent sweetness.
- Stability and shelf life: HFCS has a longer shelf life and better stability than some other sweeteners. It maintains its sweetness and texture over time, which is beneficial for processed foods and beverages that need to maintain quality during storage and transportation.
- Improved texture and mouthfeel: In addition to sweetness, HFCS can also affect a product’s texture and mouthfeel. For example, it helps retain moisture in baked goods, giving them a softer texture and keeping them fresher longer.
- Easy to handle: HFCS is a liquid, making it easier to mix into products than granulated sugar. This can simplify the manufacturing process and improve product consistency.
Overall, the combination of cost, sweetness control, stability, and functional benefits makes HFCS a popular choice in the food and beverage industry.
How Does High Fructose Affect Insulin?
Because of its fructose content, high fructose corn syrup (HFCS) can affect insulin resistance in several ways.
When glucose is metabolized, it goes to the cells in the body to be converted into energy or stored as glycogen if there is excess.
Insulin facilitates this process.
Now, unlike glucose, fructose goes straight to the liver. When ingested in large amounts, fructose is converted into glucose, fat, and other substances in the liver.
Excessive fructose intake can overwhelm the liver’s ability to process it efficiently, leading to increased fat accumulation and potentially contributing to insulin resistance.
Studies have shown that fructose may affect insulin sensitivity differently than glucose.
A high intake of fructose reduces cells’ sensitivity to insulin, which means the body requires more insulin to achieve the same effect on blood sugar levels. Reduced insulin sensitivity is a key feature of insulin resistance.
Insulin resistance is a condition in which the body’s cells become less responsive to the hormone insulin. Insulin is crucial for regulating blood sugar (glucose) levels by facilitating the uptake of glucose into cells, where it can be used for energy or stored for later use.
High Fructose & Increased Uric Acid Levels
Unlike glucose, when fructose is metabolized by the body, it leads to increased uric acid production.
Higher than normal uric acid in the body can interfere with insulin’s ability to regulate blood glucose levels effectively.
This impairment can lead to increased blood sugar levels and contribute to insulin resistance.
How Do We Limit High Fructose Corn Syrup In Our Diet?
Reducing intake of high fructose corn syrup (HFCS) involves making informed choices about the foods and beverages we consume.
It can be hard to do, but it becomes easier with practice and time.
Here are practical steps to help you decrease HFCS in your diet:
- Read labels carefully:
Look for HFCS or its variants (like HFCS 55 or HFCS 42) listed in the ingredient list of packaged foods and beverages.
Be aware of other terms that might indicate added sugars, such as “corn syrup,” “fructose,” “glucose-fructose syrup,” and “sucrose.”
- Choose whole and unprocessed foods:
Opt for fresh, frozen, or minimally processed fruits and vegetables. They provide natural sugars and are free from added HFCS.
Choose whole grains like brown rice, quinoa, and whole wheat instead of processed grains. Breads, crackers, and other baked goods often have HFCS added for sweetness and shelf life.
- Select naturally sweetened products:
Use natural sweeteners like honey, maple syrup, or agave nectar in moderation. Although these can be better alternatives, they should still be used in moderation.
- Limit sugary beverages:
This goes without saying, but try to reduce or eliminate the consumption of soft drinks and sodas that often contain HFCS.
Be cautious with fruit juices and flavored waters, which can also contain HFCS. Look for 100% fruit juice with no added sugars or opt for water and homemade beverages.
- Prepare meals at home:
Making meals at home allows you to control the ingredients and avoid hidden HFCS found in many pre-packaged or restaurant foods.
Focus on using fresh, whole ingredients for cooking and baking. Avoid using pre-made sauces, dressings, and condiments that may contain HFCS.
- Be mindful of snack foods:
Choose snacks like nuts, seeds, yogurt, and fresh fruit instead of processed snacks, which often contain HFCS.
- Be practical:
Gradually reduce the amount of HFCS-containing products you consume to make the transition easier and more practical.
By following these steps, we can try to reduce our intake of high fructose corn syrup and make healthier dietary choices.
