Syrups, corn, high-fructose
Category: Sweets
Nutrition Highlights
Serving Size
Calories
871
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 942 (100%) |
| Total | 871 (100%) |
Serving: 1 cup [310g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 236 (76.0%) |
| Water | 74 (24.0%) |
| Total | 310 (100%) |
Serving: 1 cup [310g]
Benefits
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High in calories which can help meet energy needs
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Contains fructose which provides a sweet taste
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Source of carbohydrates that can be used for fuel
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Contains trace amounts of minerals like manganese
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Can be used to sweeten foods and beverages
Risks
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High in added sugars and calories. Consuming too much added sugars from foods like high-fructose corn syrup increases risk of weight gain and obesity
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May increase risk of type 2 diabetes. Frequent consumption of high-fructose corn syrup has been linked to insulin resistance and diabetes
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May increase risk of cardiovascular disease. High intake of added sugars over many years may increase risks of heart disease and stroke
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May contribute to non-alcoholic fatty liver disease (NAFLD). Excess fructose consumption from sources like high-fructose corn syrup has been associated with NAFLD
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May contribute to acne. A diet high in high-fructose corn syrup has been tied to higher levels of insulin and insulin-like growth factor in the blood, which can stimulate sebum production and acne development
Additional Information
Syrups, corn, high-fructose, commonly known as high-fructose corn syrup (HFCS), is a sweetener derived from corn starch. It is widely used in the food and beverage industry due to its low cost and ability to enhance flavor and extend shelf life. However, HFCS has been a subject of controversy in recent years due to its potential health risks. In this article, we will explore the nutritional benefits and risks associated with high-fructose corn syrup.
Nutritional Benefits:
1. Sweetness: High-fructose corn syrup is sweeter than regular sugar, which means smaller amounts can be used to achieve the desired level of sweetness in food and beverages. This can be beneficial for individuals who are looking to reduce their overall sugar intake.
Nutritional Risks:
1. High Sugar Content: High-fructose corn syrup is composed of approximately 55% fructose and 45% glucose. Consuming excessive amounts of fructose has been linked to numerous health issues, including obesity, type 2 diabetes, and metabolic syndrome. Regular consumption of foods high in HFCS can contribute to an increased risk of developing these conditions.
2. Empty Calories: HFCS provides calories but lacks essential nutrients such as vitamins, minerals, and fiber. Consuming foods and beverages that contain high-fructose corn syrup can contribute to an excessive calorie intake without providing any nutritional benefits, potentially leading to weight gain and nutrient deficiencies.
3. Effect on Appetite Regulation: Some studies suggest that high-fructose corn syrup may disrupt the normal regulation of appetite hormones, leading to increased hunger and overeating. This can be problematic for individuals trying to maintain a healthy weight or those with conditions such as diabetes.
4. Increased Risk of Non-Alcoholic Fatty Liver Disease (NAFLD): Regular consumption of high-fructose corn syrup has been associated with an increased risk of developing NAFLD, a condition characterized by the accumulation of fat in the liver. NAFLD can progress to more severe liver diseases, such as cirrhosis, if left untreated.
5. Potential Link to Heart Disease: Some research suggests that high-fructose corn syrup may contribute to an increased risk of heart disease. Excessive fructose consumption can lead to elevated triglyceride levels, increased blood pressure, and insulin resistance, all of which are risk factors for cardiovascular problems.
It is important to note that high-fructose corn syrup is not the sole contributor to these health risks. Overall dietary patterns, lifestyle factors, and individual health conditions play a significant role. However, reducing or avoiding high-fructose corn syrup consumption can be a step towards a healthier diet.
To make informed choices, individuals should read food labels carefully and be aware of the various names used for high-fructose corn syrup, such as corn syrup, corn syrup solids, glucose-fructose syrup, and fructose-glucose syrup. Opting for whole, unprocessed foods and beverages that are naturally sweetened or sweetened with alternatives like honey, maple syrup, or stevia can help reduce the intake of high-fructose corn syrup and its associated risks. As always, moderation and balance are key when it comes to any dietary component.