HFCS is an added sugar, and research studies have shown that added sugars, such as HFCS, found in sodas and other processed foods, increase inflammation that leads to weight gain. Swap out your HFCS with naturally occurring sugars such as fruits and low fat dairy products. Your waist will thank you!
A Answers (3)
Amy Jamieson-Petonic, Nutrition & Dietetics, answered on behalf of Academy of Nutrition and Dietetics
Michael T Murray, Naturopathic Medicine, answered
Many different products use high-fructose corn syrup (HFCS) as an ingredient. It provides the sweetness in everything, such as soft drinks like 7Up and root beer: fruit beverages like Snapple: and most baked goods, including cookies, crackers, bread, and even ketchup. Food companies use large quantities of HFCS because it is cheap. A single 12 oz. can of Coke or Pepsi has as much as 13 teaspoons of sugar in the form of HFCS. And because the amount of soda we drink has more than doubled since 1970 to about 56 gallons per person a year, so has the amount of HFCS we consume. In 2001, we ate or drank almost 63 pounds of it, according to the United States Department of Agriculture (USDA). That translates to an average of 31 teaspoons a day, and at 16 calories per teaspoon, represents a daily intake of 496 calories. Most Americans consume 45 percent of their daily calories in the form of sugar and HFCS. This dietary pattern is at the center of the storm of obesity sweeping the United States and other countries around the world. The bottom line is that obesity is principally caused by eating more calories than are utilized by the body. Too many of America&aposs food choices are high in calories but low on satiety - chief among these culprits are soft drinks and other sources of HFCS. As a result, the infiltration of the American diet, beverages, and lifestyle into other parts of the world is creating a potential worldwide catastrophic effect on health, with dramatically increased rates of obesity, type 2 diabetes, and virtually every other chronic disease.
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Alan Gaby, Nutrition & Dietetics, answered
The main reason that high-fructose corn syrup (HFCS) contributes to obesity is that it is high in calories. However, research has shown that part of the obesity-promoting effect of HFCS is unrelated to its caloric content. Rats that were given HFCS in their drinking water gained more weight than did rats given sucrose in their drinking water, even though they consumed the same number of total calories, and consumed fewer calories from HFCS than from sucrose (Pharmacol Biochem Behav 2010; 97:101-106). Much of the weight gain was concentrated in the abdomen, the type of weight gain that is associated with an increased risk of heart disease.
One of the ways in which HFCS may promote the development of obesity is by interfering with normal energy metabolism. More information about the adverse effects of HFCS is presented in my textbook, Nutritional Medicine (www.doctorgaby.com).