Over the past couple of years, high fructose corn syrup (HFCS) has been getting a great deal of bad press from nutritionists, doctors, medical researchers, and consumers. Concerns about HFCS range from it’s possible contribution to the obesity epidemic to possible mercury contamination to the fact that it is being added to more and more foods and beverages and is hard to avoid completely.

I recently had the opportunity to participate in a webinar regarding high fructose corn syrup and the concerns about it. The webinar was conducted by the Corn Refiners Association (CFA) and designed to offer facts about high fructose corn syrup (HFCS): what it is, similarities to other sweeteners, how it is processed by the body, and why the CFA wants to have the name changed to corn sugar.

The webinar featured a few experts on nutrition and medical research experts and provided a great deal of information, which can be found at SweetSurprise.com, if you would like to learn more.  All in all, the takeaway I got was that HFCS is not much different from ordinary table sugar and is processed identically in the body as sugar (although some research shows there may be a difference in how it is processed if it is in liquid form as opposed to a solid form). It is slightly higher in fructose but the CFA feels the label “high fructose” is misleading and want the label changed to corn sugar to avoid confusion and misrepresentation.

According to the CFA,

“High fructose corn syrup (HFCS) is a sweetener made from corn and can be found in numerous foods and beverages on grocery store shelves in the United States.

High fructose corn syrup is composed of either 42 percent or 55 percent fructose, with the remaining sugars being primarily glucose and higher sugars. In terms of composition, high fructose corn syrup is nearly identical to table sugar (sucrose), which is composed of 50 percent fructose and 50 percent glucose. Glucose is one of the simplest forms of sugar that serves as a building block for most carbohydrates. Fructose is a simple sugar commonly found in fruits and honey.”

What is the difference between high fructose corn syrup and sugar?

” Sugar and HFCS have the same number of calories as most carbohydrates; both contribute 4 calories per gram. They are also equal in sweetness.

Sugar and HFCS contain nearly the same one-to-one ratio of two sugars—fructose and glucose:

* Sugar is 50 percent fructose and 50 percent glucose.

* High fructose corn syrup is sold principally in two formulations—42 percent and 55 percent fructose—with the balance made up of primarily glucose and higher sugars.

Once the combination of glucose and fructose found in high fructose corn syrup and sugar are absorbed into the blood stream, the two sweeteners appear to be metabolized similarly in the body.

In terms of chemical structure, table sugar and high fructose corn syrup differ by the bonding of their sugars. Table sugar is a disaccharide, in which fructose and glucose are linked by a chemical bond. Fructose and glucose are not bonded in high fructose corn syrup, and so are sometimes referred to as “free” sugars.”

So if it is really no different than regular, everyday table sugar, why all the concerns and backlash against it? Good question and one I am still trying to answer after reading several articles and watching videos about HFCS. As a nurse, I believe you have to look at and question both sides, learn all you can and then determine what is in the best interest of your own health and the health of your family. There have been conflicting studies with differing results about whether or not HFCS is dangerous or not, so it can be hard to figure out what to believe about it and who to trust. Because of this, I checked out what the American Medical Association had to say about this issue.

In June of 2008, the American Medical Association released the following:

After studying current research, the American Medical Association (AMA) today concluded that high fructose syrup does not appear to contribute more to obesity than other caloric sweeteners, but called for further independent research to be done on the health effects of high fructose syrup and other sweeteners.

“At this time there is insufficient evidence to restrict the use of high fructose syrup or label products that contain it with a warning,” said AMA Board Member William Dolan, MD. “We do recommend consumers limit the amount of all added caloric sweeteners to no more than 32 grams of sugar daily based on a 2,000 calorie diet in accordance with the Dietary Guidelines for Americans.”

High fructose syrups are sweeteners produced from starches such as corn, rice and wheat. They can be found in a variety of food products, including breakfast cereals, soft drinks and breads. Currently, there are few available studies on the health effects of high fructose syrup and most are focused on the short-term effects.

“Obesity continues to be a major public health problem in this country. Overweight and obese adults and children are at an increased risk for chronic health conditions like heart disease and diabetes” said Dr. Dolan. “Eating a healthier diet can help maintain a healthy weight and drastically reduce your chances of developing weight-related illnesses.”

This report was introduced at the AMA’s Annual policy-making meeting in Chicago on June 17, 2008.

After learning more about this issue, my own opinion is more research is needed by independent third-parties who have nothing to gain by the results. I am skeptical of studies funded by corporations who have a lot to gain or lose by the outcome and agree with the AMA about the need for further independent research.

My advice is to treat HFCS as you would other sugars and sweeteners and only use it in moderation. Of course, that is much easier said than done! I’ll be the first to admit I probably consume way too much HFCS and other sweeteners. Because HFCS is in so many beverages and foods, check the ingredient list and read the nutrition labels to find out which foods and beverages you are consuming contain HFCS and how much is in them. Knowing is half the battle, right? Being aware of how much we are taking in of not only HFCS but all sweeteners can help us decide what to keep consuming and what we may need to give up in order to make our diets healthier.

What are your thoughts and/or concerns about HFCS? Let me know in the comment section below.

Disclosure: The information shared was provided by the Corn Refiners Association and by my own research into this issue.  I have been compensated for writing this blog post but not required to give a favorable opinion of HFCS.  All opinions shared here are my own honest thoughts and opinions.