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Quote of the day:

“Never allow a person to tell you no who doesn’t have the power to say yes.”

– Eleanor Roosevelt

High Fructose Corn Syrup

What is it?

High Fructose Corn Syrup (HFCS) is a sweetener that is commonly found in processed foods and beverages. It is produced by converting corn starch into glucose and then using an enzyme to convert the glucose into fructose.  

HFCS is used as a sweetener in processed foods and beverages because it is cheaper than sugar and helps to extend the shelf life. The sweetener is used in many foods and drinks, including soft drinks, baked goods, candy, condiments (such as ketchup and barbecue sauce), yogurt, and breakfast cereals. Some experts believe that the widespread use of HFCS in the food supply is contributing to the obesity epidemic and other health problems.

If you are interested in the science two good podcast episodes:

1. Doctors Farmacy with Dr Mark Hyman

2. Huberman Labs with Dr Andrew Huberman

Why does it matter?

High fructose corn syrup can be particularly harmful because it is metabolized differently than other types of sugar. Unlike other types of sugar, HFCS is metabolized almost entirely by the liver.

HFCS is also often found in foods and beverages that are high in calories but low in nutrients, which can contribute to overconsumption of calories and weight gain.

1. Obesity

2. Type 2 diabetes

3. Heart disease

4. Fatty liver disease

5. Inflammation

Many processed foods contain HFCS as a sweetener, including breakfast cereals, granola bars, and even savory snacks like crackers and salad dressings. These foods are often high in calories and low in nutrients, which can contribute to poor health outcomes.

How to remove from your life?

It is recommended to limit your intake of fructose as much as possible, with the exception of fruit. While fruit contains fructose, it's naturally occurring and doesn't have the same negative effects as high fructose corn syrup.

Some examples of places you can find it:

• Soda: Most sodas contain high fructose corn syrup (HFCS), often in large amounts.

• Sweetened juices: Certain fruit juices like Arizona Tea, Hawaiian Punch, V8, and Minute Maid.

• Processed desserts: Packaged sweets like candy, cookies (Oreos, Chips Ahoy), muffins, pop tarts, and other desserts often contain HFCS.

• Packaged fruits: Some fruit-based snacks like applesauce, cranberry sauce, and dried fruit.

• Crackers: Some crackers (Ritz & Keebler) and similar snacks may use HFCS to increase their sweetness. Like Ritz crackers.

• Condiments and salad dressings: Many condiments, including ketchup (Heinz) and barbecue sauce (Sweet Baby Rays), Aunt Jemima Maple Syrup, dressings (Wishbone, Kraft) and other condiments.

• Prepackaged meals: Certain prepackaged and frozen meals, such as bagel bites, other pizzas, and frozen meals.

• Granola and nutrition bars: Granola bars, protein bars, and other supposedly “healthy snacks” often contain HFCS as a sweetener.

• Nut butters & yogury: Some peanut butter, nut butter, and yogurt brands add HFCS for sweetness.

• Sweetened bread and wheat: Some sweetened breads and wheat products, including certain pastas, may contain HFCS.

To avoid high fructose corn syrup, eat real, whole, unprocessed foods and carefully read your labels to identify sugar in other forms. There are 61 different terms that are used to hide sugar in processed foods. If you can't pronounce an ingredient or you wouldn't add it to food you cook in your own kitchen, then it's best to avoid it.

By making these simple changes to your diet, you can reduce your intake of high fructose corn syrup and support your overall health.

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