Corn syrup

You may have seen the commercials recently touting the benefits of corn syrup. In one commercial two teens are arguing about "sugar cereal." One teen expresses concerns about the high-fructose corn syrup while the second teen defends its use. He says things like, "research confirms that high fructose corn syrup is safe and nutritionally the same as table sugar," and "It contains no artificial or synthetic ingredients." While these items and those on the website are accurate, they are a bit misleading.

Of course, high fructose corn syrup is safe...it is sugar. They go on to note that high fructose corn syrup is similar in calories to table sugar, honey, fruit juice concentrates, and glucose. This too is true: 4 calories per gram.

They go on to discuss why food manufacturers have added high fructose corn syrup to foods. "It is stable in acid systems, providing sweetness and flavor stability lacking in sugar in similar circumstances, it inhibits microbial spoilage and extends shelf life, it helps canned foods taste fresher, and it is easy to transport and incorporate into recipes."

The website concludes with a discussion about reduced-calorie sweeteners. They note that low-calorie sweeteners have higher levels of sweetness than sugar allowing very small amounts to be used and add a small number of calories (1.5 - 3 calories per gram). The website notes that reduced-calorie sweeteners are slowly and incompletely absorbed from the small intestine into the blood with some not being absorbed at all. This can pass into the large intestine and be fermented by bacteria in the large intestine. This can produce gas and discomfort in some people.

I think that this website and advertising campaign are doing a good job at trying to change the negative impression that people have regarding high fructose corn syrup (HFCS). There isn't the same negative connotation present for sugar. The ultimate challenge remains that these foods need to be taken in moderation. Unfortunately moderation can be most difficult to do when HFCS is found in so many products: condiments, soda, salad dressing, breads, cereals, muffins, and yogurt. A more extensive list can be found at www.accidentalhedonist.com which lists foods by category and brandname.

In the end HFCS isn't the devil but it is a challenge to keep in moderation when it is found in so many foods. Take a look at the ingredient list and keep the carbohydrate content in mind when makng food choices.