There’s been a lot of hate going around in the media for high fructose corn syrup (HFCS) and fructose. Some “nutritionists” may even tell you to cut back on fruit because fructose is so dangerous. But is this all true?
What We Know
We know in studies of mice, feeding them diets upwards of 40-50% of their diet from HFCS leads to development of cancer, obesity, and other side effects. We can also see a graph (right) of obesity rising significantly in the 30+ years after HFCS was introduced to the food supply in the 1970’s. Meanwhile other studies are finding there are no significant negative effects attributed to HFCS.
Now, it’s become a fierce debate. One camp blasting the many ways HFCS will kill you and the other defending it’s honor, proclaiming that HFCS is perfectly safe.
The line industry and the FDA has settled on is “HFCS is no more harmful to your health than sucrose (table sugar)”.
The thing is, I agree with this. But that doesn’t mean HFCS is OK. It means the FDA and industry are missing the forest for the trees, and hoping you will too. To say HFCS is no more harmful to your health than table sugar is like saying gin is no more harmful to your health than bourbon. Would you really argue that drinking gin is fine but bourbon is not or vice versa? Of course not. You recognize that both in moderation can be enjoyed, but in excess BOTH will produce harm (in this example, in the form of liver cirrhosis and alcoholism).
I will however, agree that HFCS can cause obesity, although not directly on it’s own. After all, HFCS isn’t even that “high” in fructose – only about 5% higher than sucrose. What happened was, HFCS made sugar SO CHEAP that the industry could put it in everything, even things that never had sugar before. They could manipulate sweetness to further addict you to foods, to produce larger serving sizes for basically nothing. HFCS doesn’t chemically cause obesity, but it set the stage for the environment that would.
- Don’t eat a lot of HFCS. Anything it’s in is usually cheaply made. Personally, I prefer the taste of barbecue sauce made with molasses and honey over HFCS, but if you treat your self to something that has it every now and then you will not give yourself cancer immediately.
- Don’t fool yourself – a cookie with HFCS is just as bad for your waistline and health as a cookie made with “organic evaporated cane juice” (which is just fancy speak for sucrose).
- Keep your intake of added sugar -a ALL sugars – to a minimum. Get your carbs from complex carbs and satisfy your sweet tooth with fruit.
- Don’t avoid fruit – drinking straight fructose may be a bad idea, but eating fructose in the presence of fiber and other vitamins and minerals is the way nature intended. I mean, don’t eat 10 bananas in a day, but if you’re stressing about eating a second piece of fruit because you’re afraid it will harm your health and impact your weight loss, just stop it right now.
*There are some people for which avoiding fructose (and most other carbohydrates) at all or some parts of the day will be appropriate, including body builders on a cutting diet or women with Gestational Diabetes.