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Home > Nutrition > 5 Reasons Why High Fructose Corn Syrup Is Harmful for Health

5 Reasons Why High Fructose Corn Syrup Is Harmful for Health

November 4, 2022
5 min read
By Shiza Khan, M.Sc. – Clinical Nutrition & Dietetics | Dietitian/Nutritionist

High-fructose corn syrup (HFCS) is a common ingredient in many food items in the United States. It has become almost a staple in most processed foods due to its mass availability and low price.

reasons why high fructose corn syrup harmful to health

High-fructose corn syrup is made by processing corn starch (which is 100% glucose) to turn some of the glucose molecules into fructose. This makes it easier to use in jams, cookies, baked goods, etc., and increases its shelf life. (1)

However, excessive consumption of high-fructose corn syrup can have dire consequences for the body in the long run. (1)

Why High-Fructose Corn Syrup Is Dangerous for Your Health

Research suggests that consuming more than 6 teaspoons of sugar in a day is harmful. High-fructose corn syrup is about 180–13,000 times sweeter than sugar and can increase the risk of diseases. (2)

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Here are a few reasons you should avoid excessive consumption of foods that contain high-fructose corn syrup.

1. Can lead to weight gain

Since 2015, obesity rates have increased exponentially in the United States. According to surveys conducted in the last decade, more than 35% of adults and 18% of adolescents in the country are obese.

Diet and lifestyle factors both contribute to this epidemic. This has led researchers to suspect the addition of relatively new ingredients such as high-fructose corn syrup in the food industry has a part to play in causing obesity.

Recently, several reports suggested that fructose can turn to fat deposits (triglycerides) in the body much faster than other forms of sugar. It also influences the hormones to increase appetite over time. (3)(4)

2. Increases diabetes risk

using high fructose corn syrup can lead to diabetes

Fructose can decrease the insulin sensitivity of cells. Insulin is a hormone that helps convert blood sugar to energy after meals.

Research suggests that regular consumption of fructose can decrease insulin sensitivity by 17% in as little as 3 months! (5) This is a major risk factor for type 2 diabetes.

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Diabetes is a metabolic disorder where blood sugar rises above normal levels. Uncontrolled diabetes can lead to major health complications such as nerve damage, heart disease, and infections. (6)

3. Increased risk of gout

Gout is a type of arthritis that can cause painful joints. It occurs due to high levels of uric acid in the blood. Fructose-rich foods have been linked to gout in recent studies.

The high-fructose corn syrup used in processed food and drinks such as sodas and packaged fruit juices could be causing the increased prevalence of gout nowadays. (7)(8)

4. Nonalcoholic fatty liver disease

Nearly 25% of adults in the United States have nonalcoholic fatty liver disease (NAFLD), and this number is only expected to increase in the coming years. Nonalcoholic fatty liver disease causes fat deposits in the liver that can damage the organ. (9)

Research studies show that excessive intake of fructose can damage the liver cells (as fructose is broken down in the liver) and lead to inflammation. This can be a risk factor for developing nonalcoholic fatty liver disease later in life. (10)

5. Uric acid elevation and kidney stones

high fructose corn syrup usage can lead to kidney stones

When fructose is broken down in the body, it is turned into purines, which are further broken down into uric acid. Excessive fructose consumption can cause a buildup of uric acid in the blood. Not only does this put you at risk for gout but also for kidney stones. (11)

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Kidney stones are small to medium stones that form in the kidneys due to an excess of calcium and uric acid in the urine. They can cause painful urination, stomach pain, and fever. (12)(13)

ALSO READ:

  • 10 Foods That Are Good for the Kidneys
  • 9 Foods That Support Kidney Health

Final Word

High-fructose corn syrup has been associated with several health risks. However, it is increasingly being used in all processed food industries. People must avoid its consumption by limiting the intake of food items that contain it.

Consuming a diet rich in antioxidants such as carnosine, vitamin C, alpha lipoic acid, and fish oil can help protect your body from the harmful effects of excessive fructose to some extent.

References
  1. Rippe JM, Angelopoulos TJ. Sucrose, high-fructose corn syrup, and fructose, their metabolism and potential health effects: what do we really know?. Adv Nutr. 2013;4(2):236-245. Published 2013 Mar 1. doi:10.3945/an.112.002824.
  2. Bartolotto C. Does Consuming Sugar and Artificial Sweeteners Change Taste Preferences?. Perm J. 2015;19(3):81-84. doi:10.7812/TPP/14-229.
  3. Teff KL, Elliott SS, Tschöp M, et al. Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women. OUP Academic. https://academic.oup.com/jcem/article/89/6/2963/2870348. Published June 1, 2004.
  4. Products – data briefs – number 288 – October 2017. Centers for Disease Control and Prevention. https://www.cdc.gov/nchs/products/databriefs/db288.htm. Published October 13, 2017.
  5. Ridgeway L. High fructose corn syrup linked to diabetes. USC News. https://news.usc.edu/44415/high-fructose-corn-syrup-linked-to-diabetes/. Published August 3, 2021.
  6. Goran MI, Ulijaszek SJ, Ventura EE. High fructose corn syrup and diabetes prevalence: a global perspective. Glob Public Health. 2013;8(1):55-64. doi:10.1080/17441692.2012.736257.
  7. Choi HK, Curhan G. Soft drinks, fructose consumption, and the risk of gout in men: prospective cohort study. BMJ. 2008;336(7639):309-312. doi:10.1136/bmj.39449.819271.BE.
  8. Murphy R, Thornley S, de Zoysa J, Stamp LK, Dalbeth N, Merriman TR. Sugar Sweetened Beverage Consumption among Adults with Gout or Type 2 Diabetes. PLoS One. 2015;10(5):e0125543. Published 2015 May 15. doi:10.1371/journal.pone.0125543.
  9. Abd El-Kader SM, El-Den Ashmawy EM. Non-alcoholic fatty liver disease: The diagnosis and management. World J Hepatol. 2015;7(6):846-858.
  10. How high fructose intake may trigger fatty liver disease. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/news/archive/2020/how-high-fructose-intake-trigger-fatty-liver-disease.
  11. Jamnik J, Rehman S, Blanco Mejia S, et al. Fructose intake and risk of gout and hyperuricemia: a systematic review and meta-analysis of prospective cohort studies. BMJ Open. 2016;6(10):e013191. Published 2016 Oct 3. doi:10.1136/bmjopen-2016-013191.
  12. Robert H. Shmerling MD. Kidney Stones are on the rise. Harvard Health. https://www.health.harvard.edu/blog/kidney-stones-are-on-the-rise-201602129133. Published February 12, 2016.
  13. Taylor EN, Curhan GC. Fructose consumption and the risk of kidney stones. Kidney Int. 2008;73(2):207-212. doi:10.1038/sj.ki.5002588.
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