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High fructose corn syrup, also known as HFCS is rapidly replacing cane and beet sugar in foods such as soft drinks, yogurt, fruit juices, jams, jellies and beer because it is cheap and easy to transport. So the odds are, even if you have never heard of it, you will have eaten it!
The process by which HFCS is produced was first developed in 1957 and later refined between 1965 and 1975. From approximately 1975 to 1985 the use of HFCS was widespread in the US... mostly found in processed foods and soft drinks. In the past 25 years consumption of HFCS has skyrocketed by 1000%. At the same time, there is a growing prevalence of obesity and type 2 diabetes.
HFCS is composed of two simple sugars, glucose and fructose. Glucose and fructose are combined in fruits to form the sugar sucrose. Sucrose contains equal amounts of each. HFCS may contain equal amounts, but it can be manipulated to contain more fructose than glucose.
Glucose is the sugar that is measured when blood sugar levels are obtained. Glucose stimulates the production of the hormone leptin, which turns off your appetite, and insulin which helps your body use glucose.
Unlike glucose, fructose does not stimulate the release of leptin or insulin. In one study, reported from the University of Cincinnati School of Medicine, drinking fructose-sweetened beverages for 10 weeks was associated with increased belly fat. Drinking the same amount of glucose-sweetened beverages was not!
The people in the fructose group were also seen to have low sensitivity to insulin. Insulin insensitivity, or insulin resistance, is the hallmark of type 2 diabetes. A study at the University of California at Davis reported the blood triglycerides (fat) levels were higher in volunteers after they consumed sucrose, fructose, or HFCS... than after consuming glucose. Being metabolized in your liver and easily turned to fat there, fructose can also contribute to non-alcoholic fatty liver disease.
Although fruit contains fructose, fruit also contains fiber which interferes with sugar's absorption. Fruit also contains vitamins and minerals not included in HFCS. Although it comes from corn, HFCS does not have the fiber that makes corn healthy to eat in moderation.
In order to avoid HFCS, read the labels of any prepared foods you buy, including fruit juice... or simply avoid sweetened or processed foods altogether. HFCS can show up in unexpected places such as:
Ham
Sausage and
Bread
Almost all sweetened beverages, including:
Sodas
Iced tea
Sports drinks and
Lemonade
contain high fructose corn syrup.
Around Passover, in the spring, check your local grocery store's kosher aisle. Some soda companies make soda without HFCS during this time for Jews who may not consume corn during the holiday.
If you buy:
Canned fruit... get the kind canned in its own juices rather than in syrup
Yogurt... try the plain, unsweetened kind and eat it with fresh fruit
Many fast food restaurants put high fructose corn syrup into their breads, condiments, salad dressings, beverages, and desserts.
The kind of sugar that is measured in your blood is glucose, a simple sugar of only one molecule. Fructose is also a simple sugar but slightly different chemically. Sucrose, the kind of sugar found in most fruits, is a disaccharide or double sugar molecule, a combination of glucose and fructose. Glucose is the chief fuel burned by body cells for energy.
Fructose can only be metabolized in your liver, which means that it can contribute to fatty liver disease. Unlike glucose, fructose does not cause the release of leptin, a hunger suppressing hormone. To add to this, it boosts the level of ghrelin, a hunger-stimulating hormone... this means a double whammy for more eating and weight gain. Fructose also does not stimulate the release of insulin, and makes your liver less sensitive to insulin. It does not sound like HFCS is safe for anyone, let alone safe for people with type 2 diabetes.
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