High Fructose Corn Syrup (HFCS), or its rebranded name, corn sugar, gets more bad press than any other sweetener with Aspartame seemingly a close second. The average American consumes roughly sixty pounds of high-fructose corn syrup a year. Princeton University researchers highlighted a significant correlation between the increased use of HFCS and a rise in obesity rates of 33%. The purpose of this article is to explore whether or not HFCS is worse than sugar, and if so, by how much.
The FDA allows HFCS' use in just about everything. It is always found in very poor-quality foods with limited nutrition and can contain high levels of other negative substances, including fat, sodium, and other chemicals, even mercury. High-fructose corn syrup is a common sweetener in sodas and fruit-flavored drinks as well as salad dressings, breads, and breakfast cereals.
HFCS does not differ significantly from sucrose (table sugar) from a chemical standpoint. It has about 5% more fructose and 5% less glucose. It's sweetness level is about the same as honey, while its glycemic index is a fair amount higher than table sugar (75 vs. 60). In order to make HFCS, it must undergo significant processing as all of the fructose contained within the syrup is artificially added. Fructose does not naturally occur in corn starch.
A 2011 study gave volunteers 25% of their daily calories in glucose, fructose, or high fructose corn syrup-sweetened beverages. In just two weeks, researchers indicated that the consumption of fructose and high fructose corn syrup increased cholesterol and subsequently, risk of cardiovascular disease. The participants who received glucose did not register such changes.
Research indicates that both sucrose and HFCS are digested quickly, meaning a similar impact on blood sugar levels, despite moderate differences in GI. That being said, we digest these two ingredients in different manners. There is one less step needed to absorb HFCS because the fructose does not need to be separated from the glucose as is necessary with table sugar. This causes what is called lipogenesis, which can lead to diabetes. Research also indicates that HFCS is linked to overindulging because it does not trigger the production and release of insulin.
Although research is still being conducted, it appears as if there is a notable difference when comparing the negative impacts between HFCS and sucrose. However, it should be noted that sugar is not a super food. It is only the better of the two. Both ingredients are tied to obesity, diabetes, and poor cardiovascular health, as well as a variety of other serious conditions.
It is important to note that some people try to avoid all sugar and limit fruit because the majority of the carbs in fruit are sugar, but there appears to be a distinct difference in how the body metabolizes the sugar in fruit versus added sugar in a processed food or drink, like coffee. The sugar that needs to be limited is added sugar through any type of natural or artificial sweetener, not those that are naturally occurring.
The FDA allows HFCS' use in just about everything. It is always found in very poor-quality foods with limited nutrition and can contain high levels of other negative substances, including fat, sodium, and other chemicals, even mercury. High-fructose corn syrup is a common sweetener in sodas and fruit-flavored drinks as well as salad dressings, breads, and breakfast cereals.
HFCS does not differ significantly from sucrose (table sugar) from a chemical standpoint. It has about 5% more fructose and 5% less glucose. It's sweetness level is about the same as honey, while its glycemic index is a fair amount higher than table sugar (75 vs. 60). In order to make HFCS, it must undergo significant processing as all of the fructose contained within the syrup is artificially added. Fructose does not naturally occur in corn starch.
A 2011 study gave volunteers 25% of their daily calories in glucose, fructose, or high fructose corn syrup-sweetened beverages. In just two weeks, researchers indicated that the consumption of fructose and high fructose corn syrup increased cholesterol and subsequently, risk of cardiovascular disease. The participants who received glucose did not register such changes.
Research indicates that both sucrose and HFCS are digested quickly, meaning a similar impact on blood sugar levels, despite moderate differences in GI. That being said, we digest these two ingredients in different manners. There is one less step needed to absorb HFCS because the fructose does not need to be separated from the glucose as is necessary with table sugar. This causes what is called lipogenesis, which can lead to diabetes. Research also indicates that HFCS is linked to overindulging because it does not trigger the production and release of insulin.
Although research is still being conducted, it appears as if there is a notable difference when comparing the negative impacts between HFCS and sucrose. However, it should be noted that sugar is not a super food. It is only the better of the two. Both ingredients are tied to obesity, diabetes, and poor cardiovascular health, as well as a variety of other serious conditions.
It is important to note that some people try to avoid all sugar and limit fruit because the majority of the carbs in fruit are sugar, but there appears to be a distinct difference in how the body metabolizes the sugar in fruit versus added sugar in a processed food or drink, like coffee. The sugar that needs to be limited is added sugar through any type of natural or artificial sweetener, not those that are naturally occurring.
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Please see my website for additional information at dangers of food additives or my blog at what's bad about processed foods
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