November 30, 2020

Avoid the Hidden Dangers of High Fructose Corn Syrup

Why and how to keep this sweetener out of your diet

health hazards of corn syrup

High fructose corn syrup has crept into more of our foods over the last few decades. Compared with regular sugar, it’s cheaper and sweeter, and is more quickly absorbed into your body. But eating too much high fructose corn syrup can lead to insulin resistance, obesity, Type 2 diabetes and high blood pressure.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Functional medicine expert Mark Hyman, MD, explains the many ill effects of high fructose corn syrup, and offers strategies to avoid it.

Fat production factory for your body

Fructose was initially thought to be a better choice for people with diabetes due to its low glycemic index. But only your liver cells can process fructose, and that’s where the problems begin.

“Fructose goes straight to your liver and starts a fat production factory,” Dr. Hyman says. “It triggers the production of triglycerides and cholesterol.” He explains that it’s actually the sugar — not the fat — that causes the most trouble for your cholesterol.

What’s even worse, Dr. Hyman notes, is high doses of fructose “punch little holes in your intestinal lining, causing what we call a leaky gut.” He explains that this allows foreign food proteins and bacterial proteins to enter into your bloodstream, which triggers inflammation, makes you gain weight and causes Type 2 diabetes.

Increases appetite, promotes obesity

Studies show that high fructose corn syrup increases your appetite and promotes obesity more than regular sugar. “High fructose corn syrup also contributes to diabetes, inflammation, high triglycerides and something we call non-alcoholic fatty liver disease,” says Dr. Hyman, adding that it increases all the fat in the liver, which now affects over 90 million Americans.

Advertisement

“It can even cause fibrosis or what we call cirrhosis. In fact, sugar in our diet is now the major cause of liver failure and that makes sugar the leading cause of liver transplants,” he continues.

Alternative options

So, should you stay away from everything fructose?

Well, you should as much as possible, says Dr. Hyman, but fruit is the exception.

Fruit has fructose, but it’s naturally occurring and it doesn’t have the same effects as high fructose corn syrup. Additionally, fruit is packaged with fiber, vitamins, minerals and all sorts of healing nutrients. So, unless you eat massive amounts of fruit, fructose shouldn’t be a problem.

High-fructose corn syrup represents more than 40% of the caloric sweeteners that are added to our foods and beverages. If you find the words “high-fructose corn syrup” or the new term “corn sugar” on a label, stay away if you want to be healthy. “These are signs of very poor quality foods,” states Dr. Hyman. He adds that the easiest way to completely avoid high-fructose corn syrup is to eat real, whole, unprocessed foods.

Advertisement

But if you must buy packaged foods, he advises reading the labels carefully to identify sugar in other disguises.

“Sugar is hidden in over 80% of the 600,000 processed foods on the market,” he says. But beware: It’s disguised with over 200 different names — things like maltodextrin and other additives you wouldn’t necessarily recognize.

As a general rule of thumb. Dr. Hyman advises, “If you can’t pronounce it, or you don’t recognize the ingredients, or you wouldn’t add it to food you cooked in your own kitchen, then don’t eat it!”

Related Articles

Person testing their blood sugar with their home kit
February 29, 2024
Type 1 vs. Type 2 Diabetes: What’s the Difference?

Type 1 diabetes happens when your body doesn’t make insulin, while Type 2 happens when your body can’t use insulin properly

Closeup up of a pile of sugar with sugar cubes on top.
August 24, 2023
Sweet Spot: How Much Sugar Is OK To Eat Per Day?

Updated food label guidelines make it easier to track added sugars in your diet

Preventing-Gestational-Diabetes-1370930240-770×533
September 29, 2022
Gestational Diabetes: How To Cut Your Risk of High Blood Sugar

Watch your diet, exercise regularly and get a blood glucose level screening early

Eggs, avocado, bacon and cheese on a plate.
September 25, 2022
What Is the Keto Diet and Should You Try It?

The high-fat diet can be beneficial for those who have obesity or diabetes

Spoonful of farro salad with tomato
August 23, 2022
What To Eat If You’ve Been Diagnosed With Prediabetes

Type 2 diabetes isn’t inevitable with these dietary changes

Person with briefcase walking, looking fatigued
August 17, 2022
Can COVID-19 Cause Diabetes?

Early studies have linked the two, but more research is needed

Different dishes representing the keto diet.
July 24, 2022
Here’s the Deal With the Keto Diet and Type 2 Diabetes

Keto can reduce blood sugar, but that doesn’t mean it’s right for everyone

Woman eating healthy and exercising
June 29, 2022
How To Lower Your Blood Sugar Naturally

Eat balanced meals, reduce stress and exercise

Trending Topics

White bowls full of pumpkin seeds, dark chocolate and various kinds of nuts
25 Magnesium-Rich Foods You Should Be Eating

A healthy diet can easily meet your body’s important demands for magnesium

Woman feeling for heart rate in neck on run outside, smartwatch and earbuds
Heart Rate Zones Explained

A super high heart rate means you’re burning more than fat

Spoonful of farro salad with tomato
What To Eat If You’ve Been Diagnosed With Prediabetes

Type 2 diabetes isn’t inevitable with these dietary changes

Ad