6 Reasons Why High-Fructose Corn Syrup Is Bad for You
Here are 6 reasons why consuming large amounts of high-fructose corn syrup is bad for your health.
1. Adds an Unnatural Amount of Fructose to Your Diet
The fructose in HFCS can cause health issues if eaten in excessive amounts.
Most starchy carbs, such as rice, are broken down into glucose — the basic form of carbs. However, table sugar and HFCS comprise around 50% glucose and 50% fructose (5).
Glucose is easily transported and utilized by every cell in your body. It's also the predominant fuel source for high-intensity exercise and various processes.
In contrast, the fructose from high fructose corn syrup or table sugar needs to be converted into glucose, glycogen (stored carbs), or fat by the liver before it can be used as fuel.
Like regular table sugar, HFCS is a rich source of fructose. In the past few decades, the intake of fructose and HFCS has increased significantly.
Before table sugar and HFCS became affordable and widely available, people's diets contained only small amounts of fructose from natural sources, such as fruits and vegetables (6Trusted Source).
The adverse effects listed below are mostly caused by excess fructose, although they apply to both high-fructose corn syrup (55% fructose) and plain table sugar (50% fructose).
HFCS and sugar contain fructose and glucose. Your body metabolizes fructose differently than glucose, and consuming too much fructose can lead to health problems.
2. Increases Your Risk of Fatty Liver Disease
High intake of fructose leads to increased liver fat.
One study in men and women with excess weight showed that drinking sucrose-sweetened soda for 6 months significantly increased liver fat, compared to drinking milk, diet soda, or water (10Trusted Source).
Other research has also found that fructose can increase liver fat to a greater extent than equal amounts of glucose (11Trusted Source).
It's important to note that the detrimental effects of fructose in added sugar, including HFCS, should not be equated with the fructose in fruit. It's difficult to consume excessive amounts of fructose from whole fruits, which are healthy and safe in sensible amounts.
High-fructose corn syrup can contribute to increased liver fat. This is because of its high fructose content, which is metabolized differently than other carbs.
3. Increases Your Risk of Obesity and Weight Gain
One study had healthy adults drink beverages containing either glucose or fructose.
When comparing the two groups, the fructose drink did not stimulate regions of the brain that control appetite to the same extent as the glucose drink (14Trusted Source).
Fructose also promotes visceral fat accumulation. Visceral fat surrounds your organs and is the most harmful type of body fat. It's linked to health issues like diabetes and heart disease (8Trusted Source, 15Trusted Source).
Moreover, the availability of HFCS and sugar has also increased average daily calorie intake, a key factor in weight gain. Research suggests people now consume over 500 calories per day from sugar, on average, which may be 300% more than 50 years ago (16Trusted Source, 17Trusted Source, 18).
Research continues to highlight the role of high-fructose corn syrup and fructose in obesity. It can also add visceral fat, a harmful type of fat that surrounds your organs.
4. Excessive Intake is Linked to Diabetes
In healthy people, insulin increases in response to the consumption of carbs, transporting them out of the bloodstream and into cells.
However, regularly consuming excess fructose can make your body resistant to insulin's effects (19Trusted Source).
This decreases your body's ability to control blood sugar levels. Over the long term, both insulin and blood sugar levels increase.
In addition to diabetes, HFCS may play a role in metabolic syndrome, which has been linked to many diseases, including heart disease and certain cancers (20Trusted Source).
Excessive intake of high-fructose corn syrup can lead to insulin resistance and metabolic syndrome, which are both key contributors to type 2 diabetes and many other serious diseases.
5. Can Increase the Risk of Other Serious Diseases
Many serious diseases have been linked to the overconsumption of fructose.
HFCS and sugar have been shown to drive inflammation, which is associated with an increased risk of obesity, diabetes, heart disease, and cancer.
In addition to inflammation, excess fructose may increase harmful substances called advanced glycation end products (AGEs), which may harm your cells (21Trusted Source, 22Trusted Source, 23Trusted Source).
Considering all of the health issues and diseases linked to the excessive intake of HFCS and sugar, it may come as no surprise that studies are starting to link them to an increased risk of heart disease and reduced life expectancy (3Trusted Source, 26Trusted Source).
Excessive HFCS intake is linked to an increased risk of numerous diseases, including heart disease.
6. Contains No Essential Nutrients
Like other added sugars, high fructose corn syrup is "empty" calories.
While it contains plenty of calories, it offers no essential nutrients.
Thus, eating HFCS will decrease the total nutrient content of your diet, as the more HFCS you consume, the less room you have for nutrient-dense foods.
The Bottom Line
Over the past few decades, high-fructose corn syrup (HFCS) has become affordable and widely available.
Experts now attribute its excessive intake to many serious health issues, including obesity, insulin resistance, and metabolic syndrome, among others.
Avoiding high-fructose corn syrup — and added sugar in general — may be one of the most effective ways to improve your health and lower your risk of disease.
Reposted with permission from our media associate Healthline.
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"Hospital Capacity Crosses Tipping Point in U.S. Coronavirus Hot Spots" – Wall Street Journal
This is a headline I hoped to not see again after the number of coronavirus infections had finally started to decline in the Northeast and Pacific Northwest. However, the pandemic has now shifted to the South and the West – with Arizona, Florida, California and Texas as hot spots.
Hard-Hit States Quickly Learned Value of Masks<p>As a respiratory virus, SARS-CoV-2 is transmitted mainly through droplets that leave the mouth and nose as a person talks, sneezes, coughs or exhales. It thrives in environments where there are lots of people in enclosed spaces – <a href="https://theconversation.com/aerosols-are-a-bigger-coronavirus-threat-than-who-guidelines-suggest-heres-what-you-need-to-know-142233" target="_blank">especially if they are laughing, talking, singing</a> or otherwise coming into close contact. It thrives physically in the same settings where we thrive socially.</p><p>This is why the early hard-hit areas were able to crush the curve by closing businesses and implementing stay-at-home orders. Without significant close human interaction, the coronavirus couldn't spread.</p><p>While other states are now seeing hospitals fill with COVID-19 patients, most of the Northeast is maintaining control of community spread as its economies reopen. The difference reflects, at least in part, each state's behavior expectations and the willingness of residents to keep up safety precautions like wearing masks, avoiding large crowds, maintaining social distance of at least six feet and staying isolated when they are ill or may have been exposed to the virus.</p>
How Rhode Island's Daily COVID-19 Case Numbers Fell<img lazy-loadable="true" src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMzQ2MTAwOS9vcmlnaW4ucG5nIiwiZXhwaXJlc19hdCI6MTYyNDE1MDUxMH0.Ce8r6qCwhkJm8D8vUnTl5CblhFPXj_eBIlYqJ5yobqE/img.png?width=980" id="32ce3" class="rm-shortcode" data-rm-shortcode-id="f15da39d4dab6393216510dbed678840" data-rm-shortcode-name="rebelmouse-image" /><p>Northeastern states now <a href="https://www.cnn.com/2020/06/26/politics/maskwearing-coronavirus-analysis/index.html" target="_blank">lead the nation</a> in mask-wearing and adherence to other best practices. An <a href="https://www.mercurynews.com/2020/06/26/which-part-of-the-u-s-leads-the-country-in-mask-wearing/" target="_blank">Axios/Ipsos poll</a> showed that in states with high mask use, virus circulation is at <a href="https://www.inquirer.com/health/coronavirus/covid-19-coronavirus-face-masks-infection-rates-20200624.html" target="_blank">lower levels compared to states with less mask use</a>. Studies on the <a href="https://www.nature.com/articles/s41562-020-0908-8" target="_blank">effects of how quickly coronavirus restrictions have been lifted</a> around the world have found that slow, careful strategies have led to fewer illnesses and deaths during reopening.</p><p>In many parts of the Northeast, the months of illnesses, deaths and the struggle to turn the COVID-19 tide are still <a href="https://www.pewresearch.org/fact-tank/2020/06/23/most-americans-say-they-regularly-wore-a-mask-in-stores-in-the-past-month-fewer-see-others-doing-it/" target="_blank">fresh in people's minds</a>. The progress isn't uniform, however. <a href="https://gothamist.com/news/coronavirus-cases-among-20-somethings-nyc-rise-prompting-de-blasio-issue-new-mask-guidance" target="_blank">New York City's mayor has expressed concern</a> about an uptick in positive cases among people in their 20s.</p>
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By Zahida Sherman
Cooking has always intimidated me. As a child, I would anxiously peer into the kitchen as my mother prepared Christmas dinner for our family.
Falling in Love With Food All Over Again<p>Slowly, through my most intimate relationships with friends and partners, I began to see the beauty — and rewards — of cooking.</p><p>I got tired of giving in to defeat and always bringing chips or paper products to social gatherings. I started asking my mom to send me her Christmas and Thanksgiving recipes. I even volunteered to host Thanksgiving dinner at my place.</p><p>Each time I heard my loved ones sing the praises of the foods I prepared for them, I felt a tinge more confident that I could carry out our traditions my way.</p><p>In reaching out to other relatives for their favorite recipes, I learned that they had a little help of their own. They didn't rely solely on their ancestral cooking instincts. They turned to Black chefs for guidance.</p><p>These 7 cookbooks by Black chefs have inspired my family and fed us in nutrients, joy, and spiritual sustenance. They're also helping me overcome my personal fears of cooking.</p>
Get CookingWhether you're in recovery from cooking fears like me, or are just looking to expand your culinary confidence with dishes honoring Black heritage, these Black chefs are here to support you on your journey.Turn on some music, give yourself permission to make mistakes, and throw down for yourself or your loved ones. Glorious flavors await you.
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The conclusion to decades of work to remove a dam on the Middle Fork Nooksack River east of Bellingham, Washington began with a bang yesterday as crews breached the dam with a carefully planned detonation. This explosive denouement is also a beginning.
The History<p>The Middle Fork Nooksack drains glacier-fed headwater streams that run off the icy summit of 10,778-foot Mt. Baker. The Middle Fork joins the North Fork and then the mainstem of the Nooksack River, which travels to Bellingham Bay and Puget Sound. The entire Nooksack watershed stretches 830 square miles across Washington and into British Columbia.</p>
A Plan Comes Together<p>The Middle Fork dam is not a pool dam built for water storage. Much of the time, water flows over the top until dam operators drop a floodgate to divert water to new locations. That water travels about 14 miles through tunnel and pipeline to Mirror Lake, then Anderson Creek, and to Lake Whatcom before finally being delivered to residents' taps.</p><p>Before removing the dam, engineers had to move the water intake 700 feet upstream and situate it at an elevation that still enabled city water withdrawals throughout the year, regardless of flow conditions.</p><p>They also needed to make sure that the rushing water didn't sweep up fish and accidentally send them through the water-supply system.</p><p>"The solution required a fairly complex design in the intake structure, including a fish exit pipe out of that structure to put fish back into the river in a way that meets current environmental permit standards," explains LaCroix.</p>
Project layout for the removal of the Middle Fork Nooksack diversion dam and rebuilding of water intake. City of Bellingham<p>Despite the cost and the work, she says, being able to continue to meet their municipal water obligations while opening up habitat for threatened species has been a win-win.</p><p>"I think there's a lot of benefits to having a dam removal versus fish passage — the main one being that you get a free-flowing river that can be a dynamic ecosystem and change over time," she says. "A static fish ladder just can't provide that same level of ecosystem benefit."</p>
Restoration Success<p>Despite local authorities' championing dam removal on the Middle Fork, the project has largely flown under the radar, overshadowed in the Pacific Northwest by heated discussions about a much larger potential project — removing <a href="https://www.seattletimes.com/seattle-news/feds-reject-removal-of-4-snake-river-dams-in-key-report/" target="_blank">four federal hydroelectric dams on the lower Snake River</a>, a major tributary of the Columbia River.</p><p>Proponents of dam removal there see it as the best chance for recovering threatened salmon populations, including Chinook, which could help starving Southern Resident killer whales. Those dams also provide irrigation water, barge navigation and hydropower, so there's been more pushback against removal efforts.</p><p>Previous dam removals around the country, however, have proved successful at aiding fish recovery and river restoration.</p><p>Most notably the 1999 demolition of <a href="https://therevelator.org/edwards-dam-removal/" target="_blank">Edwards Dam on Maine's Kennebec River</a> restored the annual run of alewives, a type of herring essential to the food web. The fish run has gone from zero to 5 million in the two decades since dam removal. Blueback herring, striped bass, sturgeon and shad have also extended their reach. And the resurgence has brought back osprey, bald eagles and other wildlife, too.</p><p>The overwhelming success of river restoration on the Kennebec helped to spur a nationwide dam removal movement that's now seen 1,200 dams come down since 1999. Last year a record <a href="https://www.americanrivers.org/conservation-resource/a-record-26-states-removed-dams-in-2019/" target="_blank">90 dams</a> were removed in 26 states, including <a href="https://therevelator.org/cleveland-forest-dam-removal/" target="_blank">20 dams in California's Cleveland National Forest</a>.</p>
Spider excavators remove on dam on San Juan Creek in California's Cleveland National Forest. Julie Donnell, USFS<p>The results have been seen in the Pacific Northwest, as well, which boasts the largest dam removal thus far in the country. In 2011 and 2014, the demolition of <a href="https://therevelator.org/elwha-dam-removal/" target="_blank">two dams</a> on Elwha River, which runs through Washington's Olympic National Park, opened up 70 miles of habitat that had been blocked for a century. Scientists have started seeing all five species of salmon native to the river coming back, particularly Chinook and coho. Bull trout, they've observed, have increased in size since the dams were removal.</p>
Benefits on the Middle Fork Nooksack<p>McEwan hopes to see a similar outcome on the Middle Fork.</p><p>Like the Elwha the Middle Fork Nooksack is a relatively pristine river with little development, and dam removal is expected to provide a big boost to fish. The additional miles of spawning habitat are important, but so is the temperature of that water.</p><p>The dam removal will open access to cold upstream waters, which are ideal for salmon and getting harder to come by as climate change warms waters and reduces mountain runoff.</p><p>"This is really great for the climate change resiliency for these species," says McEwan.</p><p>Steelhead will get back 45% of their historic habitat in the river, and scientists expect Chinook populations to increase in abundance by 31%.</p><p>That <em>could</em> help Southern Resident killer whales.</p><p>"When you get to the ocean, it's a little bit of a black box in terms of what you can model and say definitively is going to help, but more fish is better for orcas," McEwan says.</p><p>Upstream habitat will see benefits, too.</p><p>Oceangoing fish like salmon enrich their bodies with carbon and nitrogen while at sea. When they return to their natal rivers to spawn and die, the marine-derived nutrients they carry back upriver become important food and fertilizer for both riverine and terrestrial ecosystems — aiding everything from trees to birds to bears.</p><p>"Once the fish start making their way back, it will start changing the whole ecological system," says Delgado.</p><p><span></span>But any ecological benefit from salmon restoration, either in the ocean or the upper watershed, won't be immediate.<br></p><p>"The population of salmon on the Middle Fork is so low that we expect it's going to take quite a while to rebound," she says. "But the big picture is that what's good for salmon is good for the region — our history and our destiny are intricately intertwined."</p><p>After decades of work, that process of restoration has finally begun.</p>
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