High Fructose Corn Syrup Myths, Controversy, and Evidence

What is High Fructose Corn Syrup (HFCS)? HFCS is a sweetener derived from corn. It accounts for over 50% of the added sugars in the US food supply. It is a combination of glucose and fructose, in roughly a 1:1 ratio similar to sucrose, aka “table sugar.”

Why do we use it? Because it is derived from corn, a crop the US produces in abundance, HFCS is very cheap and the price remains stable. By contrast, sucrose comes from sugarcane which is imported and its price can be volatile depending on the economies and other factors in sugarcane producing countries. It can be used in acidic foods, unlike sucrose which breaks down in acidic environments, which allows us to sweeten a wider variety of foods.

So why do some think we shouldn’t use it? Reasoning: Obesity rates in the US began to increase drastically around the same time HFCS became common in the American diet. Could the issues be related? Research: While many studies have shown that obesity and high intake of HFCS are correlated they do not necessarily show that HFCS consumption causes the obesity.

So why do some think we shouldn’t use it? Reasoning: Some hypothesized that liquid sugars do not have the same impact on appetite control mechanisms as solid sugars do. Research: Current research is conflicting. One study showed subjects who consumed their calories as liquid fructose ate less to compensate, while another showed the opposite. Currently research is inconclusive on the effects of liquid vs. solid sugars on appetite suppression.

So why do some think we shouldn’t use it? Reasoning: Fructose does not trigger insulin release (insulin is an important hormone in appetite regulation) like other sugars and so getting more of your sugar in the form of fructose may impact appetite. Research: When overweight/obese individuals were fed either large amounts of fructose or glucose the weight change was roughly the same. However the high-fructose group did gain more abdominal fat which more severely impacts disease risk factors. It’s important to note that studies on the effect of fructose are done using pure fructose while HFCS is roughly a 50/50 mix of Fructose and Glucose. The glucose it contains is enough to trigger insulin response in healthy individuals.

So why do some think we shouldn’t use it? Reasoning: Some animal studies have shown that high- fructose diets cause the body to favor fat storage. Research: In humans who consumed roughly 1/3 their total daily calories as purified fructose there was a significant increase in serum lipids which, in turn, can lead to increased fat storage response and increased cardiovascular risk. A diet high in fructose could lead to negative health effects. Like in previous research this study used purified fructose, not the ~50/50 ratio of HFCS.

The Verdict HFCS has a glucose:fructose ratio nearly identical to common table sugar and, when compared, had virtually identical metabolic effects. While some research has shown high intakes of HFCS is correlated with obesity there is no conclusive research showing that HFCS consumption causes obesity. Is HFCS making us fat? While there is much research to be done on specific metabolic effects of HFCS it should be noted that weight gain cannot take place without a calorie surplus. Or, in other words, as long as you do not consume too many calories overall HFCS cannot make you gain weight.