What's The Difference Between High Fructose Corn Syrup And Sugar?
By Cliff Walsh
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.
High Fructose Corn Syrup has some similarities to common table sugar as well as some differences. From a chemical standpoint, table sugar is half fructose and half glucose while HFCS carries a ratio of 55% to 45%, respectively. It is sweeter than sugar and carries a higher glycemic index (GI). One of the major issues with HFCS is that it is highly processed. None of the fructose in it is naturally occurring. It is added in significant quantities during the processing.
A study done a few years ago, attempted to determine the impact of HFCS relative to glucose. They gave participants 25% of their calories in liquid form: glucose, fructose, or High Fructose Corn Syrup. The results were notable. Those receiving fructose or HFCS were determined to be at greater risk of cardiovascular disease, due to an increase in bad cholesterol. The change was visible within just two weeks of the study.
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 not to take this research and condemn all sugars. Some people avoid fruit, because sugar carries such a bad rap. Research indicates that naturally-occurring sugars are digested differently than unnaturally-added sugar. Fruits and vegetables are an important part of a healthy diet. It is added sugar that needs to be avoided.
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.
High Fructose Corn Syrup has some similarities to common table sugar as well as some differences. From a chemical standpoint, table sugar is half fructose and half glucose while HFCS carries a ratio of 55% to 45%, respectively. It is sweeter than sugar and carries a higher glycemic index (GI). One of the major issues with HFCS is that it is highly processed. None of the fructose in it is naturally occurring. It is added in significant quantities during the processing.
A study done a few years ago, attempted to determine the impact of HFCS relative to glucose. They gave participants 25% of their calories in liquid form: glucose, fructose, or High Fructose Corn Syrup. The results were notable. Those receiving fructose or HFCS were determined to be at greater risk of cardiovascular disease, due to an increase in bad cholesterol. The change was visible within just two weeks of the study.
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 not to take this research and condemn all sugars. Some people avoid fruit, because sugar carries such a bad rap. Research indicates that naturally-occurring sugars are digested differently than unnaturally-added sugar. Fruits and vegetables are an important part of a healthy diet. It is added sugar that needs to be avoided.
About the Author:
Please see my website for additional information at reading food label ingredients or my blog at what's bad about processed foods
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