High Fructose Corn Syrup
Growing up in the 1980’s, I was lucky to be raised in a fairly healthy household. My parents were all about moderation. They served us small portions of home cooked meals, often including the trout my dad caught himself in local rivers. Still the prevailing message in the culture at that time was that dietary fat was detrimental and sugar was fine, even in high amounts. Calories in calories out—nothing more. Consistent with this framework, my parents made us Kool Aid, let us pick out sugared cereals like Cocoa Pops and Fruit Loops, and fed us PopTarts and Carnation Instant Breakfast.
Nor was their diet any better. My mom would drink a SlimFast shake daily for lunch. I recently got to wondering what was in that purportedly healthy drink, so I looked it up and was not at all shocked to see a very high sugar content (19 grams) high fructose corn syrup. High fructose corn syrup (HFCS), the star/villain of today’s functional medicine blog, is a sweetener commonly used in processed foods and beverages especially sodas or pop. It is produced by converting cornstarch into syrup, which is then enzymatically treated to convert some of the glucose into fructose. HFCS has been a subject of debate regarding its potential health effects. Excessive consumption can have negative consequences. In fact, the American Heart Association and the Academy of Nutrition and Dietetics have issued advisories to people to limit their consumption of high fructose corn syrup. Here's why:
1. High fructose content: HFCS typically contains a higher proportion of fructose compared to other sweeteners like sucrose (table sugar). Excessive fructose consumption has been linked to various health issues.
2. Metabolism and liver health: Unlike glucose, which is metabolized by most cells in the body, fructose is primarily metabolized in the liver. Consuming excessive amounts of fructose, such as in the form of HFCS, can overload the liver and lead to adverse effects on liver health, including fatty liver disease.
3. Increased calorie consumption: HFCS is often used in sweetened beverages and processed foods, which tend to be calorie-dense but nutrient-poor. Regularly consuming HFCS-sweetened products can contribute to excess calorie intake, potentially leading to weight gain and associated health problems.
4. Insulin resistance and diabetes: Studies suggest that high fructose consumption, including that from HFCS, contributes to insulin resistance, a condition in which the body's cells become less responsive to the hormone insulin. Insulin resistance is a risk factor for type 2 diabetes. It also contributes to cognitive decline as we age.
5. Appetite regulation: Fructose may affect appetite regulation differently than glucose. Some research suggests that consuming fructose may not suppress appetite as effectively as other sugars, leading to increased overall calorie intake.
6. Nutritional value: HFCS is often found in highly processed foods that are low in essential nutrients, such as vitamins, minerals, and fiber. Consuming these foods, which are often high in added sugars, can lead to imbalanced diets and nutrient deficiencies.
It's important to note that minor consumption of HFCS or any added sugars is generally considered safe in the context of a balanced diet. However, the standard American diet contains too much sugar and processed foods that are directly contributing to major health issues like diabetes across our country. At our Denver functional medicine office, we emphasize that a diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains, is necessary for maintaining optimal health. Though my parents did their best when I was growing up, they were limited by the health messages in the culture at the time, not all of which have withstood the test of time. These days, we have so much more knowledge when it comes to food, so we can do better. To be fair to my parents, I am absolutely certain that we will know even more when my children are grown. They too may question why I did x, y or z. But I look forward to this because as a functional medicine practitioner, I am always open to revising my approach as new evidence comes in. In the meantime, we will keep the tradition of moderation though we have absolutely ditched the high fructose corn syrup and the sugared breakfast options of my own childhood.
