Is High Fructose Corn Syrup Worse Than Sugar?

Is Sugar Making Us Fat?

You may have heard that the U.S.—and most of the Western world—has a growing obesity problem. It’s a relatively recent issue, springing up sort of suddenly in the last ten or twenty years. So far, it shows no sign of slowing down. Because this will have a catastrophic impact on public health and the economy, everyone is desperately trying to figure out what’s causing this sudden jump in obesity rates. 

One idea that has gained a lot of traction is that we’re consuming too much sugar.

Refined sugar affects appetite and metabolism in ways that promote obesity. The primary agent of this effect appears to be fructose, a type of sugar that’s found in virtually all concentrated sweeteners.

What’s the Truth About Fructose?

That is potentially a really important insight. Unfortunately, it’s being obscured by an enormous amount of misunderstanding and misinterpretation. I’ve written and talked a lot about fructose in the last year in an attempt to clear up some of the confusion. Judging from the emails and comments I’m still getting from readers and listeners, I haven’t been entirely successful.

Just so you know: You’re not the only one who finds this subject confusing. I just returned from a nutrition conference where I heard a lot of doctors expressing some of the same confusion that I’ve been hearing from listeners. So, I’d like to try one more time to dispel some of the most common misunderstandings about fructose—without losing track of the really important insight that’s at the center of all the confusion.

Is High Fructose Corn Syrup to Blame for Rising Obesity Rates?

Quite possibly. But there’s a little more to the story. And for some reason, as soon as you say the word “fructose,” people find it very difficult to focus on the details of what you say next. And the real story here is in the details. So, I’m going to start instead with an analogy. 

What Causes Lung Cancer?

We know that smoking tobacco causes lung cancer. The primary way that people smoke tobacco these days is in the form of cigarettes. Getting people to quit smoking cigarettes would be an effective way to cut lung cancer rates. Unless everyone who quit smoking cigarettes took up pipe smoking instead—in which case, we won’t have accomplished much. So, it’s important to make sure that people don’t confuse the actual culprit (smoking tobacco) with the most common source (cigarettes).

If that seems ridiculously obvious, perfect. Now, let’s apply the same logic to fructose. 

What Is High Fructose Corn Syrup?

We suspect that fructose overload may be contributing to rising obesity rates. The primary source of fructose these days is high fructose corn syrup, a refined sweetener that is widely used in processed foods and beverages. Getting people to cut back on high fructose corn syrup might be an effective way to cut obesity rates. But if everyone simply replaces high fructose corn syrup with another sweetener that contains fructose, such as cane sugar, we won’t have accomplished much.  That’s why I think it’s important to make sure that people don’t confuse the alleged culprit (fructose) with the most common source (high fructose corn syrup).

In this case, it’s especially easy to confuse the two because both contain the word “fructose.” But don’t be fooled: High fructose corn syrup contains roughly the same amount of fructose as cane sugar and honey. And fruit juice concentrates and agave are even higher in fructose.

Is High Fructose Corn Syrup Worse Than Sugar?

There may be subtle differences in how various sweeteners are metabolized but that is really not the big story here. The reason that high fructose corn syrup has been singled out as the chief culprit in obesity is because it has become the primary source of sugar—and fructose—in the modern diet, just like cigarettes are the primary source of tobacco. 

The experts out there talking about fructose and HFCS know the difference between the culprit and the source (at least I hope so). But they haven’t done a good job making the distinction clear to the public. And that’s working out great for the food manufacturers.

People have gotten the message that sugary soft drinks can make you gain weight. And they know that soft drinks are sweetened with high fructose corn syrup. And now they’re hearing that high fructose corn syrup is responsible for the obesity epidemic. Switching from Pepsi made with high fructose corn syrup to Pepsi made with cane sugar should solve the problem, right? That’s what Pepsi hopes you’ll think. But if too much fructose is the problem, switching to Pepsi Throwback isn’t going to help.

Should You Avoid All Fructose?

Now my analogy between tobacco and fructose has one weakness. Smoking tobacco is harmful in any amount. And that’s definitely not the case with fructose. Fructose has been an integral part of the human diet since Adam and Eve. It’s called fructose because it’s found in fruit. It’s also found in refined sugars, which we are consuming in massive amounts.

Let me give you a second analogy. Vitamin A (retinol) can be toxic if you get too much of it. You’re unlikely to get into trouble by consuming the amount of vitamin A you get in whole foods like chicken livers.   But you do need to watch out for concentrated sources of vitamin A, such as high-dose vitamin supplements or cod liver oil.

Similarly, you are unlikely to suffer an overload from the amounts of fructose you’d get in whole foods like fruit—or even from an occasional soft drink. But large amounts of sweets, sodas, and sweetened beverages every day can definitely add up to too much fructose.

The Quick and Dirty on High Fructose Corn Syrup

Most foods that contain high fructose corn syrup are highly-processed, calorie-dense foods without a lot of nutritional value. Avoiding this ingredient will take a lot of unhealthy foods out of your diet. I’m all for it! Just don’t confuse the carrier with the culprit. All added sugars (including natural sugars like honey and agave nectar) contain fructose and can increase your risk of weight gain if you consume them in excess.

If you have a nutrition question for me, send an email to nutrition@quickanddirtytips.com or post it on my Nutrition Diva Facebook Page. If tweeting is more your thing, I also have a handy little Twitter account. 

You can also search the archives using the search box at the top of the page. There’s a good chance I might have already answered your question in a previous article.

Have a great week and remember to eat something good for me!

RESOURCES: 

The Bitter Truth about Fructose Alarmism (Alan Aragon)

The Facts About High Fructose Corn Syrup (Marion Nestle)

What Are the Concerns about High Fructose Corn Syrup? (Mayo Clinic)

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