Is High Fructose Corn Syrup Really That Bad?

Chips, cookies, soft drinks.

We all love our snacks.

But how much do you know about the ingredients they contain?

And what about processed sweeteners?

Found in plenty of snack foods, high fructose corn syrup is a sweetener derived from corn.

It’s composed of both fructose and glucose, and is similar to regular table sugar (also known as sucrose).

High fructose corn syrup became popular as a sweetener in the 1970s, due to the fact that the price of sugar was high, and the price of corn very low.

But it’s not good for you.

I’m Dr. JJ, a Toronto naturopathic doctor, and when I’m doing an online naturopathic consultation or one in person, I’m often asked about high fructose corn syrup.

Everything’s always so hyped up in the media, but it can’t be that bad for you, can it?

Let’s take a closer look.

What Is High Fructose Corn Syrup?

So what exactly is corn syrup, and where does it come from?

Like the name suggests, high fructose corn syrup is made from corn that’s been genetically modified (GMO).

Normal corn syrup is mostly glucose and does not contain fructose.

Enzymes are used on corn to extract more fructose, therefore yielding a fructose and glucose mix.

That makes it taste less like corn syrup, and more like sugar.

How Does High Fructose Corn Syrup Compare To Regular Sugar?

If you’re reading this blog, you’re probably already the type to watch the amount of sugar you get in your diet.

But that aside, what’s the difference between high fructose corn syrup and regular sugar?

Actually, not a whole lot.

High fructose corn syrup consists of fructose and glucose while table sugar consists of sucrose.

Once you’ve had your snack, as it makes its way into your digestive system, the sugar is broken down into both fructose and glucose.

This means that at the end, both high fructose corn syrup and sugar end up together consisting of the same components.

Why Is High Fructose Corn Syrup So Bad For You?

So if high fructose corn syrup and regular sugar both end up the same in your digestive system, why is one so much worse than the other?

Well, let’s go over some examples.

1. It Increases Your Risk Of Obesity

Studies have indicated that an excessive intake of sugar, including high fructose corn syrup, greatly increases the risk of obesity.

And worse, it promotes visceral fat accumulation.

What is visceral fat?

The most harmful type of body fat, visceral fat surrounds your organs.

Studies have found this particularly menacing type of fat is connected to such health issues as diabetes and heart disease.

Since high fructose corn syrup is so common, it is estimated that it increases the average daily caloric intake by as much as 500 calories.

That’s an extra pound per week, on average.

2. It Increases Your Risk Of Diabetes

Before you develop type 2 diabetes, you’ll develop its precursor condition – insulin resistance.

That doesn’t mean you’re guaranteed to have type 2 diabetes, but it will develop without treatment.

Insulin resistance is when your body has had high blood sugar for so long that your cells stop responding to the heightened levels of insulin required to manage them.

And all that extra fructose sitting around in your blood after eating high fructose corn syrup can trigger that.

This can result in your body losing its ability to control your blood sugar levels, which over time will lead to type 2 diabetes.

That’s why one of the most effective naturopathic treatments for diabetes is dietary changes.

3. It Increases Your Risk Of Fatty Liver Disease

Fatty liver disease does not sound pleasant.

Unfortunately, studies have shown that a high intake of fructose on a regular basis can lead to an increase of fat in and around the liver.

In particular, it can contribute to things like nonalcoholic fatty liver disease (NAFLD), and it can make alcohol related liver disease (ARLD) worse.

That includes all the complications that can come along with it, some of which can be fatal.

4. And More Bad Things…

High fructose intake can deplete adenosine triphosphate (ATP) levels in the human body.

ATP provides energy in the human body where it drives and supports many body functions.

For example, muscle contraction, nerve signaling, and much more.

High fructose intake can increase uric acid production. Elevated uric acid is associated with gout.

Gout is a very painful condition that leads to arthritis, particularly in your big toe.

Nutritional Benefits Of High Fructose Corn Syrup

There are none.

For all its health risks, it provides zero health benefits.

This is what they call “empty calories” – it increases the number of calories you get, without offering you any health benefit.

And because you can only eat so many calories a day, eating high fructose corn syrup will only serve to make your diet less nutritious.

Are All Sugars That Bad?

No, not at all.

Eating a banana, for example, will give you about 12 grams of sugar, but it also has protein, potassium, vitamin B6, vitamin c, water to keep you hydrated, and more.

Like all fruits, it’s also a source of fibre, which helps your body metabolize the sugar.

High fructose corn syrup has none of that, so it’s a big difference.

Questions? Ask Dr. JJ!

Are you having trouble kicking your sugar habit?

It’s not always easy.

But I’m Dr. JJ, naturopathic doctor, and I’m here to help

Book your appointment with me, Dr. JJ, today.