High fructose corn syrup (HFCS) It is a sweetener made from corn starch.
HFCS is widely used because it is inexpensive. Many people corn syrupAlthough he claims that sugar is worse than sugar, there is no evidence that one is worse than the other. Because both are unhealthy.
What is Corn Syrup?
High fructose corn syrup (HFCS) or corn syrup or fructose syrupis a corn sweetener. It is used to sweeten processed foods and soft drinks.
How is High Fructose Corn Syrup Produced?
Corn syrup it is usually made from genetically modified corn. To produce corn starch Egyptis ground first. The corn starch is then further processed to produce corn syrup.
Normal sugar (sucrose) consists of both fructose and glucose. Corn syrup mostly consists of glucose. Some of this glucose is converted into fructose using enzymes to make it sweet like regular sugar (sucrose).
Several different with different fructose ratios high fructose corn syrup available. For example, the most concentrated form contains 90% fructose and is called HFCS 90. The most commonly used type is HFCS 55 (55% fructose, 42% glucose).
HFCS 55 is very similar to sucrose (regular sugar), which is 50% fructose and 50% glucose.
Most common fructose corn syrup There are only minor differences between (HFCS 55) and regular sugar. Before anything else, high fructose corn syrup It is liquid, contains 24% water, while normal sugar is dry and granulated.
High fructose corn syrup The fructose and glucose in it are not linked to each other in terms of chemical structure like granular sugar (sucrose). These differences do not affect nutritional value or health properties in any way.
In our digestive system, sugar is broken down into fructose and glucose, so corn syrup and the sugar starts to look the same. HFCS 55 has slightly higher fructose levels than regular sugar. The difference is very small.
Of course, if we were to compare regular sugar with HFCS 90 (90% fructose), regular sugar would be much more desirable because excessive consumption of fructose is very harmful. However, HFCS 90 is rarely used and only used sparingly due to the extreme sweetness.
High Fructose Corn Syrup and Sugar
The main reason why sugar-based sweeteners are unhealthy is because they contain too much fructose.
The liver is the only organ that can metabolize fructose in significant amounts. When it's overloaded in the liver, fructose turns into fat. Some of these oils fatty liverIt can settle in the liver by contributing to High fructose consumption is linked to insulin resistance, metabolic syndrome, obesity, and type 2 diabetes.
High fructose corn syrup and it has a very similar mix of regular sugar fructose and glucose (with a ratio of about 50:50), so the health effects would be expected to be nearly the same.
Of course, this has been confirmed many times. Researches, high fructose corn syrup and shows no difference when comparing equal doses of regular sugar.
No difference in satiety or insulin response when given similar doses, and no difference in leptin levels or effects on body weight.
According to the available evidence, sugar and high fructose corn syrup is exactly the same. So both are unhealthy.
What Are the Harms of High Fructose Corn Syrup?
It can cause weight gain
Studies, HFCS It shows that long-term consumption of can cause obesity characteristics, more fat accumulation in the abdominal area. HFCS uptake increases circulating triglyceride levels.
Can cause cancer
Excessive consumption of fructose has been associated with various types of cancer. HFCS 'The fructose in can trigger inflammation and the production of reactive oxygen species, thus increasing the risk of cancer.
Increases the risk of diabetes
Statistics, HFCSIt shows that the prevalence of diabetes is 20% higher in countries with high consumption.
In humans, fructose intake has been associated with increased visceral fat accumulation, decreased insulin sensitivity, and impaired regulation of blood lipids.
May cause heart disease
Studies, HFCS and suggests a possible link between cardiovascular disease. Excessive fructose intake leads to a deficiency of several essential nutrients, which can lead to cardiovascular disease.
Excessive fructose intake can also increase blood uric acid levels. This may contribute to endothelial dysfunction and increase the risk of hypertension, another possible contributor to cardiovascular disease. Total cholesterol levels increased in rats fed a high fructose diet.
May cause leaky gut
Leaky gutmeans increased intestinal permeability. Food processing, especially high fructose corn syrup It is linked to increased intestinal permeability with additives such as.
May cause liver disease
High fructose corn syrup Consumption of beverages containing nonalcoholic fatty liver disease is associated with. Especially in animals, fructose intake has been found to rapidly cause fatty liver disease.
Other early clinical studies suggest that reducing total fructose intake may reduce fat accumulation in the liver.
Which Foods Is Corn Syrup Used in?
Frequently used high fructose corn syrup (HFCS 55)is almost the same as sugar. There is currently no evidence to suggest that one is worse than the other. In other words, both are equally bad.
Excessive consumption of HFCS can cause various health problems such as obesity and type 2 diabetes.
Unfortunately high fructose corn syrupIt is not possible to remove this from your life. It is often added to foods. Even those you think are the healthiest. Best known foods with corn syrup are…
Foods Containing Corn Syrup
Soda
Soda has a high sugar content. Sugary soda is not a healthy beverage and the high sugar content of soda contributes to obesity and diabetes.
The best alternative to sugar soda is mineral water. Many brands produce it naturally. It also has no calories as no sugar is added.
Candy and candy sticks are made from sugar. Many brands HFCS adds.
Sweetened yoghurt
Yoghurtis one of the healthiest snacks. While some brands claim to be high in low-calorie, nutritious probiotics, the fat-free and fruity ones are nothing more than sugar bombs.
For example; A single serving of low-fat flavored yogurts contains more than 40 grams of sugar. Usually HFCS it is a preferred sweetener for this type of yoghurt.
HFCSInstead of purchasing yoghurts with 'li, you can buy plain yoghurt and add your own flavor. Vanilla, cinnamon, cocoa powder, and strawberries are excellent options.
Salad dressing
You should be particularly skeptical of the salad dressings you buy from the grocery stores, which are said to be low-calorie and fat-free.To compensate for the oil flavor to such degreased products HFCS Added.
The most logical thing is to make your own salad dressing using olive oil, lemon or balsamic vinegar.
Frozen foods
It is possible to find frozen foods such as fruits and vegetables. You can often encounter frozen products such as pizza, french fries, and pastries in advertisements.
I'm sure you don't think that sugar is added to these foods, but most of them HFCS includes. When buying frozen food, be sure to check the ingredient list. Do not buy those that contain HFCS or other unhealthy ingredients.
Bread
When buying bread, it is useful to double check the label on it. Bread is not usually thought of as sweet, but many brands high fructose corn syrup adds.
Canned Fruit
Although the fruit itself contains enough natural sugar, HFCS is commonly added to fruit preserves.
Just one cup of canned fruit can contain up to 44 grams of sugar. This ratio is twice the amount in a cup of fruit.
HFCSAlways choose fruit that is canned in natural juices to avoid. Better yet, eat the fruit itself so you don't have to worry about the ingredients added.
Juice
Fruit juices are one of the biggest sources of sugar, especially in children's nutrition. While juices provide some nutrients and antioxidants, they are dense sources of sugar with little fiber.
Despite the high natural sugar level of juices, producers sweeten them even more with HFCS. The amount of sugar in some juices is close to that of soda, some may contain more sugar than soda.
Eat the fruits themselves or make your own juice at home to limit your sugar intake.
Packaged foods
Packaged foods such as pasta, instant soup and pudding have become indispensable elements of nutrition due to their easy preparation.
Such dishes come in a box with savory sauce and seasoning packets. It is possible to just add a liquid such as water or milk and cook in a short time.
HFCS is added to these products with many artificial ingredients. There are a lot of practical ways to prepare a fast meal with real food ingredients.
Granola sticks
It consists of oats with various ingredients such as granola, dried fruit and nuts. This combination is baked and made into a popular bar known as granola bars.
Most manufacturers sugar or HFCS Granola bars are very sweet because they sweeten them with There are also many brands that naturally sweeten these bars. So be sure to check the label when purchasing.
Breakfast cereals
Breakfast cereals touted as healthy but excessively HFCS It is sweetened with. There are even a few grains that contain more sweeteners than many desserts. Some brands contain more than 10 grams of sugar in just one serving. This means going over the daily sugar limit for the first meal of the day.
Sugar and HFCS Find grains without added or opt for healthy options like oatmeal.
Market bakery products
Most markets have their own bakery products such as cakes, pastries and donuts. Unfortunately HFCS It is a preferred sweetener for baked goods sold in markets.
Sauces and spices
Sauces and spices can be seen as an innocent way to add flavor to your meals. However, this is not always the case. HFCS is listed as the first ingredient in many of these products.
You should be cautious, especially with ketchup and barbecue sauces. 1 tablespoon of ketchup contains 3 grams of sugar, and two tablespoons of barbecue sauce contain 11 grams of sugar.
Of food all the time HFCS Check the ingredients list for those that contain minimal or no sugar.
Snack foods
Processed foods such as biscuits, cookies, crackers HFCS includes. As an alternative to these foods, you can choose nutritious and healthy foods such as fruits, vegetables, nuts and seeds.
Cereal bars
Cereal bars are one of the popular and quick snacks. Cereal bars like other bars HFCS It is one of the foods with a high rate.
Coffee cream
HFCS Compared to other added foods, coffee cream looks a little more innocent. Even if the amount is less, it should not be consumed.
You can consume Turkish coffee instead of creamy coffees, and you can flavor your coffees by adding milk, almond milk or vanilla instead of cream.
Energy drinks
These types of drinks are generally designed to gather your energy after a workout and to meet your body's water needs quickly.
However, it is also rich in HFCS and other substances that can harm your body. Water is a healthier drink to boost your energy levels and quench your thirst.
Jam and jelly
Jam and jelly high in sugar, especially ready-made ones HFCS includes. You can learn to make them yourself or find organic ones, ie handmade ones.
Ice cream
Ice cream It is one of those foods that should be sweet. That's why it's always high in sugar. Many brands of ice cream HFCS sweetens with.
