Read today’s News-Press column: High fructose corn syrup is bad for body

Posted October 27th, 2009 by Elaine Hastings, RD - Nutrition Expert and filed in The News-Press Column

It is common to hear advertisements about products containing high fructose corn syrup instead of regular white sugar. So what is the difference, and which is a better nutritional choice?

Let’s begin by defining high fructose corn syrup. High fructose corn syrup is a highly processed sweetener. It is extracted from corn and highly processed to increase its fructose content and make it sweeter.

Because it is sweeter and less expensive than regular sugar, it is found more often than sugar in cereals, soda and even energy bars. It is very hard to avoid consuming it because it is put in so much food.

While high fructose corn syrup is a processed sweetener, pure white sugar is a natural substance that has not been processed or chemically derived.

Sugar and high fructose corn syrup can be damaging to our bodies. Excessive use over time can lead to obesity, liver damage and even heart disease. Sugar and high fructose corn syrup are often linked to stomach, colon and breast cancer studies. Both are found to raise insulin levels and decrease growth hormone.

In addition, research shows that a diet high in sugar can lead to weight gain and an increased risk of diseases and premature death.

The differences between table sugar and high fructose corn syrup are minimal. Neither sugar nor high fructose corn syrup offer any nutritional value. Instead, you are gaining empty calories while increasing your risk for obesity and related disease. To that end, sugar should be limited to approximately 40 grams of sugar a day, which is the equivalent of approximately three and a half tablespoons.

For those looking for a sweet alternative, new natural, organic sugar substitutes are gaining popularity. Early studies are proving Stevia and Xylitol as safe and beneficial options.

Stevia is a very sweet herb from South America that is available in powder and liquid form at health food stores. The main benefit is that it is calorie-free, which means it has no effect on our bodies’ production of insulin. The only complaint is that it may be a little bitter-tasting for some people.

The other natural alternative is called Xylitol. Xylitol is a natural substance found in fibrous vegetables and fruits. Xylitol looks, feels and tastes like sugar but instead of being harmful, it is shown to increase the activity of white blood cells involved in fighting infection, thus helping to build immunity. In its crystalline form, it can replace sugar in cooking, baking, and as a sweetener for beverages.

Unlike many artificial sweeteners, it leaves no unpleasant aftertaste. Used in combination with Stevia, it makes for an ideal sugar replacement.

Sugar and high fructose corn syrup can be harmful when used excessively. By reading food labels and restricting intake of sweeteners, we can limit our risk of obesity and related health conditions while improving our overall diet and well-being.

- Elaine Hastings is a registered dietitian and owner of Associates in Nutrition Therapy in Fort Myers. Contact her at AssociatesinNutrition.com or Elaine@eatrightRD.com.