I assume a lot of people here are very well aware of at least some
of these dangers, like I was. But the new LEF research explains
all of the above in detail and references some new studies:
http://www.lef.org/m...rn-Syrup_01.htm
In fact, between 1970 and 1990, the annual intake of HFCS increased by more than 1,000%, greatly exceeding the change in intake of any other food or food group. High-fructose corn syrup is now the primary caloric sweetener added to soft drinks in the United States, and comprises more than 40% of caloric sweeteners added to foods and beverages.20,21
Strategies to Prevent or Minimize Dangers of Excess Dietary Fructose
Today, high-fructose corn syrup (HFCS) hasbecome nearly ubiquitous in the food supply. The sticky stuff features prominently in everything from packaged cereals and convenience drinks to ketchup and baked goods. Sugary soft drinks are thought to be the single largest source of this fructose-rich sweetener.
The best way to avoid the dangers of excess dietary fructose is to avoid foods with added sugars as well as processed or pre-packaged foods and undiluted fruit juices. Instead, focus on a heart-healthy diet—such as the Mediterranean diet, which emphasizes whole grains, fresh vegetables, low-fat dairy, fresh fish, and limited meat.
Other tips to protect yourself against the danger of excess fructose include:
* Avoid all sweetened soft drinks. Consider switching to an alternative, such as sparkling water, herbal tea, or green tea (stick to home-brewed teas, since most commercially available bottled tea is brimming with HFCS).
* Read product labels carefully. Avoid any products containing “high-fructose corn syrup” or fructose. Fruit juices—even unsweetened juices—contain fructose and should not be consumed in excess. Fruit juice diluted with sparkling water is delicious and contains less fructose than undiluted juice.
* Find ways to cut your overall intake of table sugar. Sucrose consists of one molecule of glucose and one of fructose. Thus, sucrose consumption can contribute to unnaturally high fructose levels.7 Furthermore, research suggests that sucrose may have similar adverse metabolic effects as fructose, thus contributing to obesity and metabolic syndrome.49
* Try using the natural non-caloric sweetener stevia extract in your coffee, tea, or homemade desserts.
* Consider writing a letter to the manufacturers of your favorite products; ask them to market alternatives to HFCS-sweetened products. If enough people vote with their pocketbooks, manufacturers may eventually respond with more healthful products.
* Consider taking supplements that may prevent or ameliorate the damage associated with elevated blood sugar.
