High fructose corn syrup (hfcs)
- Our verdict: 4 - we recommend avoiding
- Latest update & fact check: 2024.8.5 - Rebecca Taylor, CNP
- Origin: It is produced synthetically and does not come from natural sources.
High Fructose Corn Syrup (HFCS) is a sweetener derived from corn starch. It is composed of glucose and fructose, two simple sugars. HFCS is commonly used in the food and beverage industry due to its sweetness and ability to enhance flavours. It appears as a clear, viscous liquid and is available in several formulations with varying ratios of fructose to glucose, commonly HFCS‑42 and HFCS‑55, which contain approximately 42% and 55% fructose, respectively.
Origin
HFCS is of artificial origin, created through an industrial process. The process begins with corn starch, which is broken down into glucose through enzymatic hydrolysis. Glucose is then converted into fructose using the enzyme glucose isomerase. This conversion increases the sweetness of the syrup, making it a cost‑effective alternative to sucrose (table sugar). HFCS production began in the late 1960s and became popular in the 1970s due to its economic benefits and versatility in food processing.
Characteristics
HFCS is utilized in the food industry for several reasons:
- Sweetness: Comparable to table sugar, making it a desirable sweetener.
- Cost‑Effectiveness: Generally cheaper than sucrose.
- Solubility: Easily dissolves in beverages and other liquid products.
- Preservative: Helps in extending the shelf life of products.
- Browning: Contributes to the Maillard reaction, enhancing colour and flavour in baked goods.
- Texture and Stability: Helps maintain moisture and improves the texture of food products.
Uses in Ultra‑Processed Foods
HFCS is prevalent in ultra‑processed foods for various reasons:
- Soft Drinks: HFCS is widely used in soft drinks for its sweetness and ease of mixing, which enhances the overall flavour profile.
- Baked Goods: In pastries, bread, and cakes, HFCS helps retain moisture, improve texture, and contribute to the browning process.
- Candies and Sweets: Used to enhance sweetness and ensure a smooth texture.
- Condiments and Sauces: Found in ketchup, salad dressings, and sauces to provide sweetness and improve viscosity.
- Snack Foods: Used in items like granola bars, breakfast cereals, and processed snacks to enhance flavour and texture while also acting as a preservative.
- Dairy Products: Present in flavoured yogurts and ice creams to provide sweetness and improve texture.
Health Considerations
While HFCS is similar in composition to sucrose, its consumption has raised health concerns:
- Obesity: High intake of HFCS is linked to increased calorie consumption, which can contribute to obesity.
- Leaky Gut Syndrome: Fructose can increase the permeability of the intestinal lining, allowing undigested food particles, toxins, and pathogens to pass into the bloodstream. This can trigger immune responses and systemic inflammation.
- Inflammation: The increased permeability can lead to chronic inflammation, contributing to conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
- Metabolic Syndrome: Regular consumption of high amounts of fructose can lead to insulin resistance, increased fat accumulation, and elevated triglycerides, all risk factors for metabolic syndrome.
- Liver Health: Excessive fructose is metabolized in the liver, where it can be converted to fat, potentially leading to non‑alcoholic fatty liver disease (NAFLD).
- Diabetes: High fructose intake has been associated with an increased risk of type 2 diabetes due to its impact on insulin sensitivity.
- Cardiovascular Health: Excessive consumption may contribute to the development of cardiovascular diseases by increasing lipid levels and promoting inflammation.
References
- White, J. S. (2008). Straight talk about high‑fructose corn syrup: what it is and what it ain't. The American Journal of Clinical Nutrition, 88(6), 1716S‑1721S.
- Bray, G. A., Nielsen, S. J., & Popkin, B. M. (2004). Consumption of high‑fructose corn syrup in beverages may play a role in the epidemic of obesity. The American Journal of Clinical Nutrition, 79(4), 537‑543.
- Stanhope, K. L., & Havel, P. J. (2008). Fructose consumption: potential mechanisms for its effects to increase visceral adiposity and induce dyslipidemia and insulin resistance. Current Opinion in Lipidology, 19(1), 16‑24.
- Vos, M. B., Kimmons, J. E., Gillespie, C., Welsh, J., & Blanck, H. M. (2008). Dietary fructose consumption among US children and adults: The Third National Health and Nutrition Examination Survey. Medscape Journal of Medicine, 10(7), 160.
- Lustig, R. H., Schmidt, L. A., & Brindis, C. D. (2012). Public health: The toxic truth about sugar. Nature, 482(7383), 27‑29.
- Lambertz, J., Weiskirchen, S., & Weiskirchen, R. (2017). Fructose: A Dietary Sugar in Crosstalk with Microbiota Contributing to the Development and Progression of Non‑Alcoholic Liver Disease. Frontiers in Immunology, 8, 1159. doi:10.3389/fimmu.2017.01159
- Moreira, A. P. B., Texeira, T. F. S., Ferreira, A. B., do Carmo Gouveia Peluzio, M., & de Cássia Gonçalves Alfenas, R. (2012). Influence of a high‑fat diet on gut microbiota, intestinal permeability, and metabolic endotoxemia. British Journal of Nutrition, 108(5), 801‑809. doi:10.1017/S0007114512002037