Unpacking High Fructose Corn Syrup

When I started my health journey all those years ago, I didn’t jump in head first.  It took time, I read articles, books, I went to the library, I went to every local health event and cooking demos.  Back then, I didn’t have the internet at my fingertips.   I incorporated everything that I learned slowly. 

Through my research, I became more aware of the ingredients in our foods – some of which can impact health. One such ingredient is high fructose corn syrup. 

What is high fructose corn syrup?
High Fructose Corn Syrup (HFCS) is a sweetener made using a very complicated process that breaks down corn starch into glucose and then processed further to create fructose.  This enables a solid to become a liquid.   
 
The process was developed in the 1970s and its use grew quickly.   According to the article The Murky World of High- Fructose Corn Syrup the use of sugar declined in the 1990s because high fructose syrup was used more frequently due to it being cheaper for manufacturers because of government subsidies.  If you want the full breakdown of the process click the link in the sources.
 
Every cell in our body metabolizes glucose.  When a carbohydrate is ingested your body breaks it down into glucose.  Your pancreas secretes insulin to help the body absorb the glucose and decrease blood sugar.   Fructose on the other hand is primarily metabolized through the liver and small intestine and turned directly into fat more quickly than glucose. 
Because High fructose corn syrup (HFCS) is cheaper to make, it became the “miracle” sweetener.  It was even thought to be ok for diabetics because it didn’t raise blood sugar the same as glucose does.   So it was added to many of our highly processed foods.
 
Different names for High Fructose corn syrup

• Glucose-fructose syrup
• Fructose
• Isoglucose
• Crystalline fructose
• Maltodextrin
• Dextrose
• Dextrin,

 
 How does it affect our body systems?

• Liver  - Fructose is metabolized by the liver, but because the body doesn’t readily break it down it can create non alcoholic fatty liver disease.
• Pancreas – Because fructose doesn’t significantly stimulate insulin secretion the way glucose does, it can disrupt the normal insulin response that can increase appetite and lead to weight gain and decrease insulin sensitivity, which is a risk factor for Diabetes
• Cardiovascular system – HFCS when eaten in large amounts can increase total cholesterol, LDL and triglycerides because it is rapidly turned to fat which can lead to heart disease
• Gastrointestinal system – Because HFCS is usually made from genetically modified corn starch it can cause inflammation and alter the microbiome disrupting gut health, it has been linked to gassiness, bloating, diarrhea, cramps and changes in bowel habits.  Large amounts of fructose can stimulate appetite hormones and can cause you to overeat.

 
How to avoid HFCS:

• Read the ingredients on labels – I’ve identified above some of the different names it goes by. 
• Limit or avoid highly processed foods and drinks- many packaged goods contain HFCS
• Opt for natural sweeteners – choose options like maple syrup or honey.

 
By making small informed choices every day, we take meaningful steps toward better health ~ one ingredient at a time! 
 
 
 
 
 
Sources: 
https://www.westonaprice.org/health-topics/modern-foods/the-murky-world-of-high-fructose-corn-syrup/#gsc.tab=0
https://www.fda.gov/food/food-additives-petitions/high-fructose-corn-syrup-questions-and-answers
https://windsordigestivehealth.com/high-fructose-corn-syrup-understanding-the-dangers/
Suicide by Sugar ~ Nancy Appleton, PhD