Corn Syrup and Your Health: What You Need to Know

The Truth About Corn Syrup: What You Need to Know

Corn syrup is one of the most common ingredients in processed foods. From soft drinks and baked goods to condiments and candy, it’s nearly impossible to avoid. But how does it affect our health, and is it as bad as some experts claim?

What Is Corn Syrup?

Corn syrup is a liquid sweetener made from cornstarch. It comes in two main forms: regular corn syrup and high-fructose corn syrup (HFCS). Regular corn syrup, often used in home cooking, consists mostly of glucose and comes in light and dark varieties. HFCS, on the other hand, undergoes additional processing to convert some glucose into fructose, making it even sweeter. This type is commonly found in sodas, fast food, and packaged snacks.

Is Corn Syrup Bad for You?

While corn syrup itself isn’t inherently toxic, consuming too much can be harmful. Both regular corn syrup and HFCS contribute to excess sugar intake, which has been linked to obesity, type 2 diabetes, and heart disease. Excess sugar consumption can lead to insulin resistance, where the body's cells become less responsive to insulin, increasing the risk of type 2 diabetes. It also contributes to chronic inflammation and higher triglyceride levels, which are major risk factors for heart disease. Additionally, the rapid spikes and crashes in blood sugar caused by high sugar intake can promote overeating and weight gain, further compounding the risk of obesity and metabolic disorders. The body processes fructose differently than glucose, with excess fructose being stored as fat in the liver. This can lead to fatty liver disease and other metabolic issues over time.

How Much Is Too Much?

The Dietary Guidelines for Americans recommend limiting added sugars, including HFCS, to no more than 50 grams per day. However, many processed foods contain hidden sugars, making it easy to exceed this limit. A single 12-ounce soda, for example, contains about 39 grams of sugar—almost the entire daily allowance.

Making Healthier Choices

Cutting back on added sugars can improve overall health. Checking ingredient labels for HFCS and opting for whole, minimally processed foods can help reduce intake. Swapping sugary drinks for water and choosing homemade baked goods over store-bought options are simple ways to limit corn syrup consumption.

At Sawyer Creek, we believe in real, wholesome food raised the right way. Our commitment to offering grass-fed and grass-finished beef means providing our community with high-quality, nutrient-dense options free from unnecessary additives. We want to empower our customers with knowledge about what goes into their food, so they can make informed choices that support their health and well-being. Avoiding excessive processed sugars, like corn syrup, aligns with our mission of promoting clean eating, sustainability, and the benefits of whole, natural foods.

While small amounts of corn syrup in a balanced diet are generally safe, excessive intake can contribute to serious health risks. Awareness and moderation are key to making better food choices.

References:

  1. Harvard Health Publishing. (2014, February 6). Eating too much added sugar increases the risk of dying with heart disease. Retrieved from https://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021
  2. National Institutes of Health. (2020, June 29). How high fructose intake may trigger fatty liver disease. Retrieved from https://www.nih.gov/news-events/nih-research-matters/how-high-fructose-intake-may-trigger-fatty-liver-disease
  3. Harvard Health Publishing. (2021, September 1). The bitter truth about added sugar. Retrieved from https://www.health.harvard.edu/staying-healthy/the-bitter-truth-about-added-sugar
  4. U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
  5. Frontiers in Pharmacology. (2021, November 12). The Contribution of Dietary Fructose to Non-alcoholic Fatty Liver Disease. Retrieved from https://www.frontiersin.org/articles/10.3389/fphar.2021.783393/full

 

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