But, if you must buy packaged foods, Dr. Hyman says read the labels carefully to identify sugar in other disguises. As a general rule of thumb. Think high fructose corn syrup is no big deal? Think again.
Eating too much can lead to insulin resistance, obesity and more. Learn more about vaccine availability. Soft drinks, sweetened fruit juices, sugary cereals, frozen dinners, flavoured yogurts, white bread, boxed desserts and condiments can all be high in sugar. Instead, choose similar foods that are low in added sugar such as vegetables, fruit, water, plain oats, whole grain breads and plain yogurt. This will help reduce the amount of added sugar you eat or drink.
Take the time to read the ingredients to determine how much added sugar is in your foods. Choose products with the least amount of added sugar. Foods that contain sugar in the first few ingredients, including HFCS, should be limited. For more information about sugar and what to look for on the label, see the Frequently Asked Questions about sugar.
Sweet foods and diabetes — can people with diabetes still eat sugar? Show references Whitney E, et al. The carbohydrates: Sugars, starches, and fibers. In: Understanding Nutrition. Belmont, Calif. Duyff RL. Carbs: Sugars, starches, fiber. Hoboken, N. By any other name it's still sweetener. American Heart Association. Accessed Aug. Liu S, et al. Dietary carbohydrates. White JS. Challenging the fructose hypothesis: New perspectives on fructose consumption and metabolism.
Advances in Nutrition. Position of the Academy of Nutrition and Dietetics: Use of nutritive and nonnutritive sweeteners. Journal of the Academy of Nutrition and Dietetics. Kolderup A, et al. Fructose metabolism in relation to atherosclerosis, type 2 diabetes and obesity.
Journal of Nutrition and Metabolism. Yu Z, et al. High-fructose corn syrup and sucrose have equivalent effects on energy-regulating hormones at normal human consumption levels. Nutrition Research. HFCS is not necessary for a healthful diet. In fact, avoiding it may help a person maintain a healthful weight. HFCS is a very sweet derivative of corn starch. Starch consists of chains of glucose, which is a sugar. Breaking corn starch down into individual glucose molecules forms corn syrup.
To create HFCS, manufacturers add enzymes to corn syrup that convert some of the glucose to fructose. Fructose is the type of sugar present in fruit and is very sweet. Research has consistently shown links between the consumption of HFCS and obesity , metabolic dysregulation, and similar health issues. According to a study of mice , HFCS consumption increased fasting glucose and reduced the ability of mice to clear glucose from the body.
The study also found changes in dopamine signaling in the group that consumed HFCS. Dopamine is a neurotransmitter that affects feelings of motivation and reward. Past research has linked impaired dopamine signaling to obesity. Contrary to some previous studies, HFCS did not increase body weight. This suggests that HFCS may undermine health even if it does not cause weight gain. Several other studies have linked HFCS availability to higher rates of conditions such as diabetes and heart disease.
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