One of the hottest topics in nutrition is high fructose corn syrup. Whether it’s flavoring your can of soda, hidden in your ketchup or baked into a cookie, HFCS is everywhere. The topic remains controversial as some feel HFCS is no more dangerous than sugar. However, new research suggests HFCS may play a big role in obesity.
The most recent study was the first to look at the long-term effects of high-fructose corn syrup consumption on obesity in lab animals. In the first part of the study, researchers at Princeton University found that rats with access to HFCS gained significantly more weight than those on table sugar – even when their overall caloric intake was the same. In the second part of the study, researchers linked long term consumption of HFCS to a rise in triglyceride levels and an increase in body fat, especially in the abdomen.
As a Dietitian I am bombarded with info from the Corn Refiners Association arguing its safe and no more dangerous than table sugar, but I believe the debate between which sweetener is worse for you is really a false debate. The bottom line is we have no need for high fructose corn syrup or regular table sugar for that matter. Any amount of these sweeteners should be considered an excess. The most recent recommendations suggest for a 2000 calorie diet, sugar should be limited to less than 8 tsp a day. That’s basically the amount in 1 can of Soda or in a serving of Yoplait yogurt and a cereal bar. However, Americans over the age of two consume over 19 teaspoons (75 grams) of sugar a day!
Hopefully with the new research on high fructose corn syrup there will be similar studies conducted, and more of a public demand to eliminate it. No matter what the source though, try to limit your consumption of processed foods and sugars for optimal health.
–Nicole Gould, RD LD
We have stopped buying foods that have HFCS in them. Not were we should be on this, but keep improving on it. We stopped drinking sodas and drink water most of the time. We do feel much better since we have taken the steps we have so far. It’s encouraging and motivating. Thanks for the blog. I enjoy receiving them.
I’m with Renee. I’m really making an effort to reduce HFCS in my diet, and have succeeded, but I’m not off sugar completely – too much of a sweet tooth!
Nicole – just to clarify – are you saying there’s not very much research showing the negative effects of HFCS? In your opinion, which is worse HFCS or refined sugar? I know, I know – I should eliminate both, but c’mon…what if you had to choose?
Congratulations to both of you for your success in decreasing sugar consumption! Don’t get me wrong, I still have sweets, but choosing less processed foods whenever possible is a huge step to better health.
As a registered dietitian, I am bound by scientific research and past studies on HFCS have been conflicting. That’s why I was so excited to read the new study and I honestly believe it’s just a matter of time before more conclusive research on the negative impact of HFCS is shown. I do feel that refined sugar would be a better alternative to HFCS. However, I think there are still even better options then refined sugar. In fact, I plan on writing another blog on what I consider to be the safest sweeteners in the next week.
Thanks for your comments!
[...] all the attention focused on high fructose corn syrup and artificial sweeteners, I thought I would provide a few safer options to satisfy your sweet [...]