High Fructose Corn Syrup

How Toxic is High Fructose Corn Syrup?

By now, you have probably heard of high fructose corn syrup (HFCS). High fructose corn syrup is a potent sweetener made from corn starch (glucose-fructose) and is a preferred sweetener for many food companies due to its cheaper price, easy handling and elevated sweetness.

HIGH FRUCTOSE CORN SYRUP IN THE BODY

This highly processed way of sweetening foods is associated with increased inflammation in the body, obesity, metabolic syndrome, insulin resistance, type 2 diabetes, and increased blood pressure. [1] [2]

The cells in the body that can break down high fructose corn syrup are the liver cells. The liver processes high fructose corn syrup and turns it into fat. This process can cause non-alcoholic fatty liver disease (NAFLD). Chronic fatty liver issues can lead to severe inflammation and complications such as cirrhosis according to Harvard Health at Harvard University. Also associated with this process through the liver is

• elevates triglycerides

• increases harmful LDL (so-called bad cholesterol)

• promotes the buildup of fat around organs (visceral fat)

• increases blood pressure

• makes tissues insulin-resistant, a precursor to diabetes

• increases the production of free radicals, energetic compounds that can damage DNA and cells.

Excess consumption of any sugars can cause unwanted health issues and a reduction in sugar intake is wise, however, high fructose corn syrup takes a bit of an ugly turn when we look at some studies looking at its mercury levels.

Scientists have studied the levels of mercury found in HFCS with some disturbing results. This particular study notes:

“The samples were found to contain levels of mercury ranging from below a detection limit of 0.005 to 0.570 micrograms mercury per gram of high fructose corn syrup. The average daily consumption of high fructose corn syrup is about 50 grams per person in the United States. With respect to total mercury exposure, it may be necessary to account for this source of mercury in the diet of children and sensitive populations.”

WHY IS MERCURY BAD?

According to a study done by Dong-A University Research Fund “It has been determined that it is not only harmful to the health of vulnerable populations such as pregnant women and children but is also toxic to ordinary adults in various ways. Recent studies consistently suggest that chronic exposure even to low concentration levels of mercury can cause cardiovascular toxicity, reproductive and developmental toxicity, neurotoxicity, nephrotoxicity, immunotoxicity, and carcinogenicity.”

Mercury is toxic to humankind and mercury poisoning is most commonly caused by the consumption of food.

Whilst some experts suggest that there is no safe level of mercury for humans, the US Environmental Protection Agency (EPA) recommends a daily limit of 0.1 micrograms per kg body weight. The WHO considers a tolerable intake to be 0.2 micrograms per kg body weight per day.

Let’s see what this means… for example a daily limit for a 70kg person would be 7-14 micrograms per day.

On a standard western diet is that an adult can regularly consume 50+ grams of high fructose corn syrup per day. Meaning the potential for an adult to consume 30 grams of mercury per day from just one ingredient alone!

SUGAR LABELS ARE TRICKY!

With over 8o different names for sugar on food labels, it can be confusing and time-consuming to sift through each label when you shop. High fructose corn syrup is no less sneaky so it might be wise to familiarise yourself with the different names for HFCS on packaging labels.

Such as

• Isolated fructose

• Natural corn syrup

• Maise syrup

• Glucofructose or glucose-fructose syrup

• Isoglucose

Foods that typically contain HFCS are soda, ice cream, bought baked goods, sweets, frozen junk food, breakfast/muesli bars.

The better news is that Australian made products are less likely to contain HFCS and less likely to contain higher levels of mercury. (most products containing HFCS will be imported predominantly from the united states.) Opting for products from the ‘health food’ aisle (even though there is no guarantee they are healthy) will also be less likely to have this ingredient added.

A NOTE ON FRUCTOSE AND FRUIT.

As fructose is the sugar found in fruits this does not mean you need to give up fruit. It is highly unlikely you will reach excessive fructose intakes from fruit consumption alone. Fruits are also packaged with a balance of enzymes, fibre, phytonutrients and antioxidants that seem to have a magical way of processing these nutrients synergistically with the body in a healthy way.

I will write another article about the different types of sugars soon but when I am sweetening my recipes at home I like to use a combination of monk fruit sweetener, rice malt syrup, pure organic maple syrup and occasionally coconut sugar.