High Fructose Corn Syrup, What Is the Truth?

Overview What is high fructose corn syrup (HFCS)? Why do food manufacturers use it? Which food products have HFCS? How is it processed in your body? Common misconceptions The bottom line about HFCS

What is High Fructose Corn Syrup? Sweetener made from corn As sugar comes from sugar cane or beets Nearly identical in composition to table sugar Table sugar = 50% glucose and 50% fructose In US HFCS contains either 55% fructose and 45% glucose 42% fructose and 58% glucose Glucose Simplest form of sugar (monosaccharide) serves as a building block for most carbohydrates Fructose Simplest form of sugar (monosaccharide) commonly found in fruits and honey 4 calories per gram Same as table sugar

Why do food manufacturers use it? Flavor enhancement for both sweet and spice flavors Baked goods, fruit fillings, tomato products, canned fruit, beverages Provides fermentable sugars baked goods and yogurt Enhances moisture control, retards spoilage, enhances texture and extends product freshness Baked goods, granola, breakfast and cereal bars

Why do food manufacturers use it? Protects the firm texture of canned fruits Reduces freezer burn in frozen fruits Has a lower freezing point Frozen beverage concentrates have the added convenience of being pourable straight from the freezer and easier for consumers to thaw and mix with water Provides greater stability than sucrose in acidic carbonated sodas

Which food products use HFCS? Examples: Baked goods Yogurt Spaghetti sauce Ketchup and condiments Salad dressing Beverages Granola Breakfast and cereal bars Canned and frozen fruit Frozen beverage concentrate

How is it processed in your body? Human body can not tell the difference between HFCS and “table sugar” Metabolized in the body same as table sugar Same number of calories Same process to break it down Due to similar composition and same components Glucose and fructose

5 Common Misconceptions 1. HFCS and corn syrup are the same Corn syrup –mainly glucose, not sweet, and used as thickener HFCS –equal parts glucose and fructose, used as sweetener 2. HFCS is to blame for obesity Not uniquely responsible for obesity Obesity is imbalance of calories USDA showing consumption of HFCS has declined while rates of obesity continue to increase

5 Common Misconceptions 3.Sugar is healthier than HFCS Sugar and HFCS are nearly identical Same calories per gram Body can not tell the difference 4.HFCS is high in fructose ~50% glucose and ~50% fructose Named HFCS because parent corn syrup (which HFCS is derived) has virtually no fructose New product names “high” by comparison

Common Misconceptions 5.HFCS blocks body’s ability to know when it is full No differences in satiety or energy intake after consumption of HFCS, sucrose or milk

The bottom line about HFCS Same as sugar One not better or worse than the other Should be consumed in moderation Same as advice for any sugar Dietary Guidelines 2005: “A healthy eating plan is one that … is low in saturated fats, trans fats, cholesterol, salt and added sugars.”