High Fructose Corn Syrup and the Obesity Epidemic

What I Choose to Buy at the Co-op . . . and Why

A series of monthly articles from members of the HWFC Nutrition committee

by Loretta Gillen 
Nutrition Committee

Months ago our column had an article on sugars to avoid, focusing on high fructose corn syrup (HFCS), the laboratory- produced fructose that our Co-op doesn’t knowingly sell. We were then asked to further explore the link between HFCS and obesity. So here goes. Consuming too much sugar can lead to many health problems, including obesity, tooth decay and type 2 diabetes; and research has shown that consuming large amounts of HFCS is the culprit. It’s not surprising, since HFCS is in everything — sweetened beverages, packaged and processed foods, baked goods, frozen foods and even some yogurts. It contains more calories per ounce than other sweeteners, and it is unnatural.

The sad part is that manufacturer’s have jumped on the bandwagon and are making huge profits as the nation gets unhealthier and fatter. Large-scale food manufacturers love HFCS because it mixes easily, tastes sweeter than other sugars, extends the shelf life of products, helps prevent freezer burns and keeps baked goods soft. Most of all, it’s a real money maker and sells at a higher profit, since it is cheaper to manufacture. It is put in so much food without our even knowing it (so remember to read the labels). 

Journalist Greg Critser makes a case in his 2003 book Fat Land: How Americans Became the Fattest People in the World. He argues that federal policies aimed to stabilize food prices and support corn production in the 1970s led to a high production of corn, and then corn syrup. Since it is a cheaper way to sweeten foods and beverages, producers increased the amount of sweet snacks and drinks on the market to increase profits. He further stated: “When all is said and done, HFCS is about the furthest thing from natural that one can imagine, let alone eat.”

According to U.S. Department of Agriculture statistics, the consumption of HFCS increased 1,000% between 1980 and 1990, far exceeding the changes of intake of any other food group. This increased usage mirrors the rapid increase in obesity due to our country’s overconsumption of sweetened beverages. In the 1980s, the inexpensive sweetener flooded the American food supply, just about the time the nation’s obesity rate started to climb. HFCS is the sole caloric sweetener in soft drinks in the United States. (A single can of soda contains as much as 13 teaspoons of sugar.) In addition, the American Journal of Clinical Nutrition published research in 2002 showing that the milk consumption of teenagers decreased by 36% between 1965 and 1996, while soda consumption increased by more than 200%.1 

But the problem of HFCS lies in more than empty calories. It can wreak havoc on the human body. The body processes HFSC differently than cane or beet syrup. Studies by researchers at the University of California – Davis and the University of Michigan have shown that HFCS is more readily converted to fat by the liver, and increases the levels of fat in the bloodstream in the form of triglycerides. It does not stimulate the pancreas to produce insulin. Both insulin and leptin act as signals to the brain to turn down the appetite and control body weight. It’s no wonder that when we eat sugar we really don’t feel full and just crave more. Furthermore, an overload of HFCS can also cause cramps, bloating and loose stools, and increase the risk of colorectal cancer. These concerns are all very real, and the problem seems to be getting worse instead of better.

Fortunately, the Co-op has done its part in this arena. It is the policy of the Co-op not to sell products containing HFCS, and we offer many other sweet alternatives that are gentler to the system and healthier. These include honey, maple syrup, brown rice syrup, barley malt, stevia and agave nectar. Some of these are sold in the Bulk section. The natural nut butters carried by the Co-op do not include high fructose corn syrup, and are sold both in jars and in bulk. 

Rene and Nitya at the Healing Arts Center in Albany acknowledge that our body craves and needs some sugar, and recommend incorporating sweet foods such as fresh and dried fruits, cinnamon, cardamon and whole grains into our diets. Adding fresh sweet vegetables like corn, beets, parsnips, winter squash and sweet potatoes to a meal can also be a delicious way to satisfy your sweet tooth. They recommend avoiding chemicalized, artificial sweeteners and foods with sugar added.2

Jessica Porter, author of the book The Hip Chick’s Guide to Macrobiotics, uses products like brown rice syrup, maple syrup and sweet rice in her recipes to sweeten foods and satisfy cravings as well.3 

Resources

1. G. Bray, S. Nielsen and B. Popkin. 2004. “Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.” American Journal of Clinical Nutrition 79:4 (April): 537–43. 

2. Rene and Nitya, Healing Arts Center, 215 Jay St., Albany NY 12210; www.healthinform.info.

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