The Not-So-Sweet Reality: HFCS and the American Diet

Authored by: Castine Hardesty

Art by: Claire Ma

Most Americans are acutely familiar with the concept of high fructose corn syrup (HFCS) as an unhealthy sugar alternative. Despite this, HFCS is, without exaggeration, everywhere in America – it is in soda, condiments, macaroni and cheese, canned soups, pizza, flavored cottage cheese, lunch meat, bread, and crackers – and that is only a fraction of the common groceries in which HFCS is present [1,2]. It is undeniable that this unhealthy sweetener is concerningly prevalent, but most people are not aware of how HFCS actually leads to damaging health consequences. Between 1967 and 2000, consumption of HFCS in the US increased by upwards of 1000%, a sobering statistic unique compared to other additives. Interestingly, but perhaps unsurprisingly, a trend that mirrors this increase is the rising prevalence of obesity in the United States [3]. To thoroughly grasp how HFCS contributes to this national health crisis, it is critical to examine the distinct metabolic pathways of glucose and HFCS’s very own fructose, and understand how these differences promote metabolic disease.

Once sugary foods are digested, glucose is absorbed by cells through Glut-4, an insulin-dependent transport mechanism that is present in pancreatic beta cells and the brain. This influx of glucose into tissues transmits a satiated signal to the brain, eliminating an individual’s appetite after a meal. Strikingly, glucose ingestion does not increase rates of de novo lipogenesis – that is, the synthesis of fatty acids from non-fat precursors, such as carbohydrates. By comparison, fructose is absorbed by cells through Glut-5, which is an insulin-independent transport mechanism. Fructose, then, does not stimulate leptin and insulin, hormones directly involved in healthy energy homeostasis. Moreover, the conundrum of fructose’s use of a distinct protein channel is that Glut-5 is present in less tissue types, decidedly absent in both pancreatic beta cells and the brain. As such, it is impossible for an identical consumption of fructose and glucose to trigger the same satiary magnitude, simply because fructose cannot enter these tissues in the same volume that glucose can. The lack of a ‘full’ signal when consuming increased fructose levels directly leads to overeating and, over time, obesity [3]. Once fructose has entered tissues, it is phosphorylated and cleaved into trioses that readily form the backbones of lipid molecules more efficiently than glucose. This, in turn, leads to increased intramyocellular triglycerides (droplets of fat stored in muscle cells), an excess of which can promote metabolic syndrome. This manifests itself in insulin resistance, abdominal obesity, hypertension, and cardiovascular disease [4]. Knowing the adverse health effects extreme fructose uptake has, the question becomes why companies would decide to substitute cane sugar for HFCS. The answer, as it typically is, can be found in price.

The genesis of HFCS lies in the 1970s, when the US government completed a colossal sale of American grain overseas. This opened a niche for corn to fill, and the government encouraged farmers to take advantage of the opportunity by subsidizing corn. To effectively profit from this crop, however, Big Corn had to birth a new market for corn products, so HFCS was created with the intent to compete with the price of sugar. As a direct result of the vast cornfields and corn subsidies in America, HFCS is cheaper than sugar in the US, unlike in countries such as Mexico where cane sugar is cheaper, which has led to its success in the food and beverage industry [5].

While HFCS has been proven to be an unhealthy option, there are other sugar alternatives that cause less health issues. One choice is Stevia, a naturally calorie-free sweetener made from the leaves of the Stevia rebaudiana shrub. It is hundreds of times sweeter than table sugar and can be an optimal choice for those with diabetes or obesity [6]. Additionally, utilizing natural sugars occurring in foods high in vitamins, fibers, and antioxidants (such as fruits) to sweeten dishes is a fantastic way to support a healthy diet [7]. The sad truth of the fact is that ultra-processed, heavily sweetened foods are typically cheaper and more accessible for low-income families. One way in which this issue can be addressed is through pressuring the federal government to provide vital nutritional assistance programs and strictly control food safety [8]. An example of a federally funded program that provides access to nutritional food to millions of Americans is the Supplemental Nutrition Assistance Program, which disperses money to be used solely on food that allows low income families to make healthy choices [9]. It might be challenging to completely avoid HFCS, but by consciously choosing the brands you consume and sweetening your foods with healthier alternatives, statistics on American obesity and diabetes can change for the better.

References

1. Riddle, H. (2024, April 20). 11 Surprising Foods That Contain High Fructose Corn Syrup. Mashed. https://www.mashed.com/1551880/surprising-foods-high-fructose-corn-syrup/

2. Marie, C. (2020, August 14). 50 foods with hidden high fructose corn syrup (HFCS). https://thejeansfit.com/foods-high-fructose-corn-syrup/

3. Bray, G. A., Nielsen, S. J., & Popkin, B. M. (2004). Consumption of high-fructose Corn Syrup in Beverages May Play a Role in the Epidemic of Obesity. The American Journal of Clinical Nutrition, 79(4), 537–543. https://doi.org/10.1093/ajcn/79.4.537

4. Ferder, L., Ferder, M. D., & Inserra, F. (2010). The Role of High-Fructose Corn Syrup in Metabolic Syndrome and Hypertension. Current Hypertension Reports, 12(2), 105–112. https://doi.org/10.1007/s11906-010-0097-3

5. Philpott, T. (2019, July 26). The secret history of why soda companies switched from sugar to high-fructose corn syrup. Mother Jones. https://www.motherjones.com/food/2019/07/the-secret-history-of-why-soda-companies-switched-from-sugar-to-high-fructose-corn-syrup/

6. Goyal, S. K., Samsher, & Goyal, R. K. (2009). Stevia (Stevia rebaudiana) a bio-sweetener: a review. International Journal of Food Sciences and Nutrition, 61(1), 1–10. https://doi.org/10.3109/09637480903193049

7. Best (and Worst) Ways To Sweeten Your Food. (2023, June 14). Cleveland Clinic. https://health.clevelandclinic.org/best-and-worst-sugar-substitutes

8. Healthy Eating: Government-wide solutions for promoting healthy diets, food safety, and food security. (2022). https://www.gao.gov/assets/gao-22-106078.pdf

9. Assistance, N. Y. S. O. of T. and D. (2023). Supplemental Nutrition Assistance Program (SNAP). New York State Office of Temporary and Disability Assistance. https://otda.ny.gov/programs/snap/