Setting the record straight on
high-fructose corn syrup

1st Lt. Megon Carter

MS, RD, LD WBAMC

“Don’t eat that!” We’ve all heard something similar to this statement in the media, from friends, and even from some health care providers about various foods on the market.

William Beaumont Army Medical Center’s goal during National Nutrition Month is to help you determine which foods and ingredients are beneficial to you and help you arm yourself against misleading information. High-fructose corn syrup has been in the spotlight a lot lately as a possibly large contributor to obesity and this article will hopefully help clarify any misconceptions you may have.

HFCS consists of a blend of fructose, glucose, and other sugars and it’s named for its relatively high-fructose content which sets it apart from other types of corn syrup. Food producers and manufacturers choose HFCS as a sweetener because it is cheap, it blends well with other food ingredients, retains the moisture and texture of products it is used in, and helps control bacterial growth in food. Food items that contain HFCS include soft drinks, baked goods, frozen desserts, and dairy products and has been found in some foods as early as 1968. 

Two myths about HFCS are as follows: 

“HFCS is sweeter than sucrose (table sugar), which leads to excessive eating.”

Sucrose and HFCS are similar in their composition of glucose and fructose, calorie content, sweetness, and effects on appetite, therefore HFCS’s composition can’t be a singular cause for overeating in comparison to sucrose. 

“HFCS consumption alters chemical reactions in the body, changing how it regulates and controls hunger and weight.”

The Center for Food, Nutrition, and Agriculture Policy determined that the amount of fructose has not exceeded that of glucose, which would be associated with increased fat in the liver and blood. The misconception that HFCS and pure fructose are one in the same has led to wrongful finger pointing at HFCS as a cause of obesity. HFCS is man-made and contains glucose, which aids in the absorption and metabolism of fructose. 

Pure fructose is a simple sugar naturally found in fruits and honey and affects appetite-regulating hormones differently than other types of sugar. The glucose in HFCS has the opposite effect of fructose on appetite hormones; you feel full. 

HFCS is a sweetener made from corn that is both similar in composition and absorption to table sugar. Anyone trying to watch their weight should monitor total calorie intake from all foods and beverages, regardless of HFCS content. It does not directly cause weight gain, but it does provide calories and should be consumed in moderation. 

The focus should be on modest use of added sugars and total calories eaten per day. Obesity has also in-creased in countries where HFCS use is not common, which makes the link between HFCS and weight gain that’s been touted in the media as not exactly true.

This National Nutrition Month, be sure to look at the big picture of your diet, rather than only certain ingredients that have received bad press such as HFCS. The sweetener, while harmful is consumed in excess (as any sugar is,) is not a heightened contributor to obesity. What is a heightened contributor is improper diet and lack of exercise, so the next time you hear “don’t eat that!” you’ll know better.