It seems that the bad news about fructose (or more precisely, high fructose corn syrup or HFCS) just won’t go away. I have written before on at least three occasions concerning the pervasive influence of this all-too-common sweetener and the rise of the obesity epidemic in our culture. Of course, as I stated in 2003, 2006 AND 2007, fructose naturally occurs in many foods (particularly fruits and vegetables) but is in such small and easily digestible and assimilated amounts that it can actually be nutritious. But the advent of the HIGH fructose sweetener (mostly from corn via a chemically induced and convoluted concentration process) almost 30 years ago changed the landscape—as well as our waistlines—and the results were not good.
Indeed, two recent studies in the Journal or the American Society of Nephrology has indicated that what is now known as “dietary” fructose(the processed sweetener referenced above) may have become a risk factor (based on animal studies) for kidney disease. In addition, and possibly more importantly, an even more recent study published in December of 2010 in the same professional journal involving over 4,500 adults and measured over a four year time frame showed a correlation between dietary fructose and high blood pressure. It must be understood that these findings are in addition to the already established relationship between dietary fructose (HFCS) and obesity. Just to be sure that the increases in blood pressure were directly related to HFCS, adjustments were made for other factors such as total calories consumed, level of physical activity as well as salt and alcohol consumption so that the effects could be accurately measured and rendered statistically accurate.
In the study, the average daily intake of dietary fructose was comparable to two and one-half cans of sugary soft drinks. For each increase similar to that amount consumed daily (in other words, for every increase of 74 grams of fructose per day), blood pressure rose—on average– by approximately 25%. It should be remembered, of course, that sugary soft drinks is not the only source of HFCS in our food supple y. Many (most?) processed foods are sweetened by this same substance. Perversely, they are listed on the ingredients panel as high fructose corn syrup but on the calorie panel in grams as “sugars”. No wonder that the public has unknowingly conflated a processed sweetener that comes from with a product that comes from cane sugar.
Additionally, in the study human cited above, the individuals involved had no previous history of hypertension—none! In other words, the simple addition of the equivalent of no more than 2 ½ cans of sweetened soda or other HFCS sweetened foods per day kicked the average blood pressure PAST the pre-hypertension range to at least 135/85. Some participants with additional dietary fructose intake had a risk factor of 77% for a blood pressure reading 160/100 (which means that three out of four in the highest intake group reached that level). As a corollary to this, it should be remembered that the source of dietary fructose is not only found in sweetened soda. The use of HFCS is ubiquitous in the American food supply and is found as the main source of “sweetening” in a wide variety of processed foods and snacks. If a processed food contains a sweetener, chances are good that refined and concentrated fructose (HFCS) is the source.
For a simple low-calorie drink suggestion (since most soft drinks are loaded with HFCS), try brewing your own iced tea and flavor it with fruit juice. It’s a refreshing, healthful and easy way to avoid refined fructose sweeteners and still enjoy a flavorful beverage. As for foods that contain high fructose corn syrup, don’t buy them or, at least, keep their consumption to a minimum. Check the labels and use—in moderation—foods that are sweetened with cane sugar or, better yet, fruit juice. More naturally flavored foods are challenging to find but they do exist and many more stores (especially natural food stores) usually carry them. And after all, you SHOULD be reading the labels of ALL the foods you consume whenever possible. Increased demand for more natural foods will ultimately drive supply so be a warrior when it comes to choosing and/or requesting less processed foods that contain no HFCS.
I’m Dr. Paul Kennedy and that’s the ‘Be Fit, Stay Fit” Topic of the Month for March, 2011. Good luck with YOUR health and fitness program. I KNOW you can do it!
Related posts:
- Fructose – How Can “Fruit Sugar” Be Bad?
- Fructose – How Can “Fruit Sugar” Be Bad?
- Fructose — A Closer Look
- Sugar, Sugar
- Reducing Dietary Fat–Some Whys And Hows
Tags: eating, eating plan, Food, Nutrition, Nutrition & Diet, weight control, weight management
