Corn Sugar

One of the perks of being publicly interested in health and nutrition is that people send me articles all of the time. While I try my hardest to stay on top of what’s going on NOW with nutrition, it definitely helps when things are sent my way! Yesterday my friend David sent me an article on high fructose corn syrup. Apparently the Corn Refiners Association, which is responsible for producing high fructose corn syrup, has submitted a request to the federal government to switch the name used on food labels from “high fructose corn syrup” to “corn sugar”.

Apparently high fructose corn syrup has gained enough negative publicity lately that American consumption of foods containing this product has fallen to a 20-year low. Many believe that high fructose corn syrup is hard for our body to process, and therefore is more likely than sugar or other sweeteners to be stored as body fat and eventually lead to obesity.

The biggest culprit is probably soda. Most non-diet soda is sweetened with high fructose corn syrup, and as we all know, kids, teens and adults all drink too much soda. It’s of course also used to sweeten many processed foods, including anything from baked goods to cereals. However, high fructose corn syrup is also found in foods you would not necessarily expect to find it in, such as breads, English muffins, and pretzels.

The president of the Corn Refiners Association says the new name will “help people understand the sweetener better.”

Hmmm. I’m not sure how I feel about this. I don’t necessarily support producers trying to “trick” consumers on food labels. However, I strongly support consumers being proactive, educating themselves on what is in the food they are eating, and taking initiative when it comes to their diet, nutrition and health. So, consider this your education. Now you know that if you see “corn sugar” on a label, it’s just another name for high fructose corn syrup and you should make your decision about whether or not you’ll purchase the product accordingly.

This is just one more reason why I advocate a mostly whole foods-based diet. When you’re eating whole foods, you don’t have to worry about lengthy ingredient lists and foreign ingredients that may or may not live inside your body for the rest of your life, interfering with its natural balance. Whole foods taste better, inspire people to cook and get excited about what they are eating, and are undeniably healthier for you and your family.

A link to the full article can be found here. To read more about high fructose corn syrup and what it really does to your body and health, go here.

High Fructose Corn Syrup

I hope everyone had a great Halloween! The best costume I saw was from Where the Wild Things Are: Max and a Monster. It was homemade and looked just like the characters in the book!

By request, I am writing about high fructose corn syrup today (as everyone is munching on their Halloween treats…). This may be a refresher for you, but it never hurts to remind ourselves why we want to consume foods with HFCS in moderation. Check out the Discussions tab on my Facebook page for a running list of common foods containing HFCS (some may surprise you!) and feel free to examine the food in your cabinets and add to the list. We can all help each other become more aware!

HFCS is used as a sweetener and preservative in many foods. It is cheaper than sugar and extends shelf life of foods, so why wouldn’t people use it? HFCS is sugar derived from corn. HFCS usually has between 42% and 55% fructose, although some contains up to 90% fructose. The rest is made up of glucose. It is important to understand what these two types of sugars do inside of our bodies.

When glucose enters the body, insulin levels are increased, which allows the glucose to be transported to cells where ATP (energy) is needed. Glucose can also be stored in the liver as a carbohydrate, which later is converted to energy. In addition, production of the hormone leptin increases, which helps regulate appetite and food storage.

Fructose, on the other hand, does not stimulate leptin production inside the body, and can lead to overeating. It is rapidly metabolized in the liver, where it chemically changes into a component of triglycerides and also adds to fat storage there. Increased triglyceride levels are associated with obesity, diabetes, gout, hypertension and other diseases. Fructose can also lead to magnesium imbalances, which affects bone density. Fructose from HFCS also changes into body fat more quickly than any type of sugar.

Fructose is not only found in HFCS. It is in healthy, whole foods too such as many fruits and vegetables. However in fruits and veggies, fructose is not modified at all. Plus, fruits and veggies also have fiber, pyhtochemicals (chemical compounds that occur naturally in plants), minerals and vitamins, all things that help with proper digestion.

The problem with HFCS is that it is used in so many products that people sometimes don’t even know they are consuming it in large quantities. Many “kid” foods are full of HFCS, which is one reason we have such a problem with child obesity. It is the overconsumption of HFCS that leads to these diseases. Also, foods made with HFCS tend to be the foods that are lacking in other nutrients. Again, it goes back to the importance of a diet rich in whole, unprocessed foods.

Later this week I will show you how to make your own ketchup, free of HFCS. It is much tastier and really easy to make. Many kids are picky eaters and like ketchup with everything they eat. If we give them homemade, natural ketchup, they are not only protected from the long-term dangers of HFCS, but are also getting other nutrients that will help with their digestion, growth and overall health!