High Fructose Corn Syrup
 Many readers wrote to us and asked for more information about high fructose corn syrup. They have heard that this widely used sweetener increases appetite and may cause an increase in body fat. For this reason, two Florida lawmakers advocated a measure that would prevent foods with high fructose corn syrup from being sold in schools.
What is High Fructose Corn Syrup?
High fructose corn syrup is made by modifying corn starch so that it contains a higher level of fructose. As a result, high fructose corn syrup tastes sweeter than refined sugar, making it a cost-saving incentive to be used by food manufacturers.
Where do you find High Fructose Corn Syrup?
High Fructose Corn Syrup can be found in soft drinks, fruit drinks, jams and jellies as well as baked goods.
Is High Fructose Corn Syrup to blame for weight gain?
We cannot let high fructose corn syrup take all the blame, especially when high caloric intake is the real culprit here. Dietary guidelines recommend that we limit added sugars to about 8 teaspoons a day for an average 2,000-calorie diet. One 20 ounce soft drink bottle alone contains 240 kilocalories with more than 15 teaspoons of added sugars. Replacing these 15 teaspoons with other types of sugar is no better. Excess calories cause weight gain, whether it is from high fructose corn syrup, honey or fat.
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The Bottom Line
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High Fructose Corn Syrup is mostly found in foods with empty calories. Empty-calories foods generally refer to foods with high calories but low nutritional values. The best strategy is to replace these foods with nutrient-dense foods. For instance,
- Instead of drinking soft drinks to quench your thirst, try water, low-fat milk or real fruit juice.
- Instead of snacking on candies or cookies in mid-afternoon, try snacking on fruit with low-fat yogurt.
- Instead of using refined grains, try whole-grain baked goods.
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