What is High Fructose Corn Syrup? HFCS Explained
HFCS the Corn-based Sugar-Substitute, History and Health Risks
High Fructose Corn Syrup, sometimes abbreviated as HFCS, has become a common sugar substitute ever since Coke and Pepsi adopted the ingredient for their carbonated beverages in the 80s.
However, high fructose corn syrup is used in far more applications than just sodas and pop. Ranging from numerous beverages such as juice from concentrate to full meals like fast food and TV dinners and even bread - a food product not commonly thought of as "sweet" - it's easy to see that HFCS has become a common ingredient in nearly every food group.
But what exactly is High Fructose Corn Syrup? And is HFCS a potential health hazard?
High Fructose Corn Syrup History
According to The Omnivore's Dilemma by Michael Pollan, a process called enzyme hydrolysis "revolutionized corn refining in the 1940s." By replacing acids with enzymes, refiners were capable of producing corn-derived sweeteners that tasted much sweeter.
But sugar (sucrose) still tasted much sweeter than anything corn-derived, that is until Japanese chemists learned how to turn an enzyme named glucose isomerase into a much sweeter sugar molecule named fructose in 1960. High Fructose Corn Syrup, created in the 70s, is a blend of 45% glucose and 55% fructose, which tastes exactly like sugar.
In 1980, Coca-Cola started using high fructose corn syrup as a substitute for sugar, and by 1984, both Coca-Cola and Pepsi phased out sugar entirely and used nothing but HFCS in their soft drinks. Now, according to Pollan, "about 530 bushels of annual corn harvest [is turned] into 17.5 billion pounds of high-fructose corn syrup" every year.
Food Products with HFCS
Beverages account for the highest percentage of high fructose corn syrup used annually. But its not just carbonated beverages like Coke - sports drinks, juice, tea, and many other sweetened beverages contain high levels of high fructose corn syrup as well.
Common snack food items typically contain high fructose corn syrup, as do many breakfast cereals. "Read the labels in your kitchen," says Pollan, "and you'll find that HFCS has insinuated itself into every corner of the pantry: not just into our soft drinks and snack foods, where you would expect to find it, but into the ketchup and mustard, the breads and cereals, the relishes and crackers, the hot dogs and hams."
Potential Health Risks from HFCS - Obesity, Diabetes
Moderation is the key to good health, but considering the alarming amount of products which contain HFCS, it's not hard to imagine that the average American consumes too much of it.
High levels of sugar intake can result in obesity and Type II Diabetes. The human body can only make use of so much sugar; serious health risks result in consuming large quantities of sugar rich, and HFCS rich, foods.
High Fructose Corn Syrup Conclusion
For those looking to eat healthy and reduce the risk of contracting serious illnesses, avoiding high fructose corn syrup is a good first step.
Diabetes Health advises that completely eliminating HFCS is not necessary, but if high fructose corn syrup is listed as one of the first ingredients, such as soft drinks and sugar-rich cereals, then its best to avoid it.
Checking the labels and, when possible, deliberately buying food that do not contain HFCS can reduce the risk of diabetes, by reducing sugar intake, and obesity, by reducing caloric intake.
References:
Pollan, Michael. The Omnivore's Dilemma: a natural history of four meals. NY: Penguin Books, 2006. ISBN 978-0-14-303858-0
High Fructose Corn Syrup, a Corn-derived Sweetener
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The Omnivore's Dilemma, Michael Pollan
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