High fructose corn syrup has gotten a bad reputation over the past few decades, with its introduction around the time of increasing incidence of obesity and diabetes.
High fructose corn syrup is basically any corn syrup that has been processed to convert glucose to fructose to get a desired sweetness.
High fructose corn syrup is often used in soft drinks, salad dressings, ketchup, jams, sauces, and ice cream because of its characteristics of increasing shelf life and being less expensive than other sweeteners.
This corn syrup is thought to contribute to obesity, cardiovascular disease, diabetes, and non-alcoholic fatty liver disease. However, no real evidence has been shown to prove this.
In my opinion, high fructose corn syrup is no worse for you than table sugar (sucrose). Both are simple sugars and used by the body quickly as energy. Both are made up of fructose and glucose, so they metabolize in the body the same. Both are added sugars, which I mentioned in my previous post as an ingredient to limit in your diet.
The real problem comes down to how much high fructose corn syrup we consume. Just as with anything, portion sizes are important. If you eat too many calories from foods with or without high fructose corn syrup, you will most likely see weight gain. It is the calories that will cause weight gain, which in turn, increases your risk of diabetes, heart disease, and liver disease; it is not the high fructose corn syrup, itself.
Focusing on correct portion sizes and regularly exercising are the factors that will impact your weight. It seems simple enough but in our busy world, it is not always. See your local dietitian to create a personal plan of healthy eating and physical activity tailored to your current lifestyle.
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