If you keep up with the news on sugars, you have probably heard about high fructose corn syrup.
Yes, I realize that sugars do not affect gluten free vegan eating, but I feel that sugars are an important element of our diet to understand. And high fructose corn syrup is especially problematic in our diets.
On of my favorite go-to experts, Dr. Mark Hyman (who use to be a resident doctor in the tiny town in Idaho where I live!), has an excellent article on the subject I would like to share:
Here are 5 reasons you should stay way from any product containing high fructose corn syrup and why it may kill you.
1. Sugar in any form causes obesity and disease when consumed in pharmacologic doses. Cane sugar and high fructose corn syrup are indeed both harmful when consumed in pharmacologic doses of 140 pounds per person per year.When one 20 ounce HFCS sweetened soda, sports drink, or tea has 17 teaspoons of sugar (and the average teenager often consumes two drinks a day) we are conducting a largely uncontrolled experiment on the human species.Our hunter gatherer ancestors consumed the equivalent of 20 teaspoons per year, not per day.
2. HFCS and cane sugar are NOT biochemically identical or processed the same way by the body. High fructose corn syrup is an industrial food product and far from “natural” or a naturally occurring substance. … The sugars are extracted through a chemical enzymatic process resulting in a chemically and biologically novel compound called HFCS. Some basic biochemistry will help you understand this. Regular cane sugar (sucrose) is made of two-sugar molecules bound tightly together– glucose and fructose in equal amounts.The enzymes in your digestive tract must break down the sucrose into glucose and fructose, which are then absorbed into the body. HFCS also consists of glucose and fructose, not in a 50-50 ratio, but a 55-45 fructose to glucose ratio in an unbound form. Fructose is sweeter than glucose. And HFCS is cheaper than sugar because of the government farm bill corn subsidies. Products with HFCS are sweeter and cheaper than products made with cane sugar. This allowed for the average soda size to balloon from 8 ounces to 20 ounces with little financial costs to manufacturers but great human costs of increased obesity, diabetes, and chronic disease.Now back to biochemistry. Since there is there is no chemical bond between them, no digestion is required so they are more rapidly absorbed into your blood stream. Fructose goes right to the liver and triggers lipogenesis (the production of fats like triglycerides and cholesterol) this is why it is the major cause of liver damage in this country and causes a condition called “fatty liver” which affects 70 million people.The rapidly absorbed glucose triggers big spikes in insulin–our body’s major fat storage hormone. Both these features of HFCS lead to increased metabolic disturbances that drive increases in appetite, weight gain, diabetes, heart disease, cancer, dementia, and more…
High doses of free fructose have been proven to literally punch holes in the intestinal lining allowing nasty byproducts of toxic gut bacteria and partially digested food proteins to enter your blood stream and trigger the inflammation that we know is at the root of obesity, diabetes, cancer, heart disease, dementia, and accelerated aging. Naturally occurring fructose in fruit is part of a complex of nutrients and fiber that doesn’t exhibit the same biological effects as the free high fructose doses found in “corn sugar”.
3. HFCS contains contaminants including mercury that are not regulated or measured by the FDA. An FDA researcher asked corn producers to ship a barrel of high fructose corn syrup in order to test for contaminants. …”.When HFCS is run through a chemical analyzer or a chromatograph, strange chemical peaks show up that are not glucose or fructose. What are they? Who knows? This certainly calls into question the purity of this processed form of super sugar.
4. Independent medical and nutrition experts DO NOT support the use of HFCS in our diet, despite the assertions of the corn industry. The corn industry’s happy looking websites www.cornsugar.com and www.sweetsurprise.com bolster their position that cane sugar and corn sugar are the same by quoting experts, or should we say misquoting … Barry M. Popkin, Ph.D., Professor, Department of Nutrition, University of North Carolina at Chapel Hill, has published widely on the dangers of sugar-sweetened drinks and their contribution to the obesity epidemic. In a review of HFCS in the American Journal of Clinical Nutrition,(ii)he explains the mechanism by which the free fructose may contribute to obesity…., calorically sweetened beverages may enhance caloric over-consumption.”He states that HFCS is absorbed more rapidly than regular sugar and that it doesn’t stimulate insulin or leptin production. This prevents you from triggering the body’s signals for being full and may lead to over-consumption of total calories.
True pharmacologic doses of any kind of sugar are harmful, but the biochemistry of different kinds of sugar and their respective effects on absorption, appetite, and metabolism are different, and Dr. Popkin knows that.
5. HFCS is almost always a marker of poor-quality, nutrient-poor disease-creating industrial food products or “food-like substances”. The last reason to avoid products that contain HFCS is that they are a marker for poor-quality, nutritionally-depleted, processed industrial food full of empty calories and artificial ingredients. If you find “high fructose corn syrup” on the label you can be sure it is not a whole, real, fresh food full of fiber, vitamins, minerals, phytonutrients, and antioxidants. Stay away if you want to stay healthy. We still must reduce our overall consumption of sugar, but with this one simple dietary change you can radically reduce your health risks and improve your health….
Dr. Hyman concludes his article with these two points:
We are consuming HFCS and sugar in pharmacologic quantities never before experienced in human history–140 pounds a year versus 20 teaspoons a year 10,000 years ago.
High fructose corn syrup is always found in very poor-quality foods that are nutritionally vacuous and filled with all sorts of other disease promoting compounds, fats, salt, chemicals, and even mercury.
Very long quote, but worth it if you are interested in the true about HFCS!!