Additionally, because the price of corn is kept low through government subsidies, HFCS is a much cheaper sweetener than regular cane sugar. HFCS also acts as a shelf stabilizer - extending the life of packaged goods. Because of these two factors, HFCS can be found in everything - it is in: yogurt, bread, crackers, canned fruit, ketchup, spaghetti sauce, most packaged desserts, cereal, soda, juices, fast food, ice cream, oatmeal, waffles, chocolate, granola bars, salad dressings - the list goes on and on.
The problem here is that this added sweetness from HFCS is found in products one wouldn't even expect to be sweet (bread and crackers, for example). This ends up making the "consumption in moderation" guideline nearly impossible - because there is hidden HFCS everywhere.
So that brings us back to the original question: is HFCS bad for you? My short answer would be - yes. For two reasons: 1) It is a processed, chemically modified ingredient and 2) It is hidden in so many foods that even if you try to avoid eating desserts, you could still be getting a ton of sugar from the HFCS in bread, granola bars, etc. While it may be the same as sugar in terms of calories, you'd never consciously add a couple of teaspoons of sugar on top of a turkey sandwich would you? Eating packaged foods that contain HFCS is akin to doing so.
The good news is, many companies are moving away from using HFCS in their products, so you can find good packaged food options that don't have any added sugars in them. Just remember to read the label and look at the nutritional information - bread with 10g of sugar likely has either added sugar or HFCS, which you should stay away from.
Article comments
1 - John Weaver MD
Dear Picky Eater
As you know the grains (rice etc) digest down to molecules (mostly the sugar molecule called glucose). HFC and cane sugar digests into fructose and glucose molecules. Dietary fructose is not needed by humans and was not a problem until a hundred years ago when we started eating more than 15 grams per day. The public is becoming aware of how adverse fructose is. {personal contact info deleted]
2 - KC RD
It’s important to recognize there is little evidence that high fructose corn syrup (HFCS) and sugar (sucrose) have differing effects on satiety, energy balance, hormones or metabolites such as triglycerides. As a registered dietitian and consultant to the food and beverage industry, I keep up-to-date on the science regarding this topic. The truth is, HFCS and sucrose are similar and one is neither better nor worse than the other. Confusion surrounding HFCS has been in part by links to research testing high levels of pure fructose, and then generalizing those findings to HFCS; but HFCS is not the same as fructose. Therefore, it is not reasonable to base dietary recommendations on selecting or avoiding specific types of sweeteners. Further, the Journal of Nutrition encourages the scientific community and general public to stop demonizing HFCS as the culprit of obesity in America and to reexamine myths about the impact of HFCS on the diet. Bottom line: All foods and beverages can be enjoyed as a part of a healthy lifestyle, even soda, as long as it’s balanced with physical activity and a wholesome diet.