Previously published on myRegence.com

Americans like sweet things. According to the USDA, the average person consumed almost 47 pounds of refined sugar in 2008. That same person also consumed almost 39 pounds of HFCS each year! Since its introduction in 1960s, per capita HFCS intake increased by more than 1,000% between 1970 and 1990! Food manufacturers use HFCS in their products because it’s more inexpensive than sugar to make, helps preserve shelf life, taste sweeter than sugar and mixes well with other ingredients. Because it comes in liquid form, it’s also easier to transport around the country.

Although promoted by the Corn Refiner’s Association as a “natural” product, I respectfully disagree. First, I can’t whip up a batch at home and second, HFCS doesn’t exist in nature. The manufacturing process begins by turning corn into cornstarch. The cornstarch then goes through a series of chemical changes including several rounds of high velocity spinning. Several enzymes are then added that turn the glucose molecules found in corn into fructose. The resulting syrup is then blended with regular corn syrup to make HFCS.

Drinks and processed foods made with HFCS and other sweeteners are often high in calories but low in nutritional value – they become empty calories. According to the Mayo Clinic, regularly including these products in your diet has the potential to promote obesity — which, in turn, promotes conditions such as type 2 diabetes, high blood pressure and coronary artery disease.

When consuming HFCS or any sweetener for that matter, moderation is key. If you’re not reading the ingredient labels on processed foods, it’s hard to know how much you’re actually eating or drinking. Here are some tips for your next shopping trip:

• Avoid foods that list high fructose corn syrup followed by corn syrup on the ingredient list. The products contain a double dose of sugar.
• Switch to real fruit juices rather than fruit-flavored drinks. Drinks usually have high levels of HFCS and very little juice.
• Drink less soda. Two-thirds of all HFCS consumed in the US is in beverages.
• Pick up a bottle of organic catsup. It contains real sugar rather than HFCS.
• Make your own tomato sauce. Most jarred varieties on the grocery store shelf contain HFCS.
• Whip up a homemade batch of salad dressing. Many dressings, even “lite” ones, contain HFCS.
• Steer clear of fruits packed in heavy syrup.
• Purchase plain yogurt and mix in some homemade jam.

Although research is mixed on whether HFCS is good or bad, I prefer to stick with natural sweeteners. If I want something sweet, I make sure it comes from an ingredient that hasn’t undergone intense chemical processing such as cane sugar or honey.

Happy – and healthy – cooking!

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