When researchers at the University of Illinois analyzed the effects of a common food ingredient, they were shocked to find that it not only caused weight gain but also significantly slowed down the body, making it hard to maintain energy levels. This troublesome ingredient is fructose, a form of sugar that currently represents about 10 percent of all the calories we consume. The majority of the fructose we eat comes from high-fructose corn syrup (HFCS), which is added to many of our foods.
Recent studies have shown that while many experts believe that calories from all sugars are equally harmful to the body, fructose creates more problems than a sugar like glucose does. However, in the past four decades, the number of products in supermarkets containing high-fructose corn syrup has increased, making it more difficult to avoid this harmful ingredient.
How Fructose Affects Our Health
A study at the Beckman Institute for Advanced Science and Technology at the University of Illinois demonstrated that the fructose we consume makes us gain more weight than a sugar like table sugar (sucrose) does. Furthermore, fructose makes it harder to exercise and contributes more to the accumulation of extra body fat.
Catarina Rendeiro, a researcher involved in the study, said, “The link between increases in sugar intake, particularly fructose, and the rising obesity epidemic has been debated for many years with no clear conclusions.” She added that not only are people consuming more fructose through their diets, they are also consuming more calories in general.
The lab tests conducted in Illinois confirmed some healthcare professionals’ worst fears about fructose and high-fructose corn syrup. Calorie for calorie, it is more detrimental to health than other sugars.
How to Avoid High-Fructose Corn Syrup
The alarming effects of fructose make it challenging to buy healthy foods at the supermarket. It seems that just about anything that comes in a jar, can, bottle, or box has high-fructose corn syrup added to it. Some of the most common sources of HFCS include spaghetti sauce, ketchup, bread, and even some soups.
To avoid high-fructose corn syrup as much as possible, stay away from boxed, bagged, and bottled foods. If you are going to purchase processed foods, take a few seconds to check the label for ingredients like fructose or any other word with syrup after it (like maize syrup), as these terms often indicate the presence of fructose syrup.
It’s essential to be particularly cautious with soft drinks and other sweetened beverages, as these are significant sources of corn syrup for many people. The good news is that soft drink consumption has been dropping in recent years, showing that more and more people are becoming aware of the dangers these sugary drinks pose to their health.
Making Smart Choices for Overall Health
As we become more aware of the harmful effects of fructose and high-fructose corn syrup, it’s essential to make informed decisions about the foods we consume to maintain better overall health. Opt for whole, unprocessed foods like fruits, vegetables, lean meats, and whole grains instead of processed products full of chemicals and added sugars.
When you choose to indulge in a sweet treat, consider alternatives to high-fructose corn syrup, like natural sweeteners such as honey, maple syrup, or stevia. While these options still contain calories, they have been shown to have less adverse health effects than HFCS.
If it’s difficult to cut out all high-fructose corn syrup from your diet immediately, start by making small changes. Swap out one product at a time or try experimenting with less-processed versions of your favorite foods. By making gradual changes to your eating habits, you can reduce your intake of high-fructose corn syrup and feel healthier overall.
