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The overconsumption of sugar, a key ingredient in HFCS, has been linked to a host of health issues, including obesity, type 2 diabetes, and tooth decay. Both table sugar and HFCS are comprised of roughly 50% glucose and 50% fructose; however, the latter’s higher concentration of fructose makes it more harmful when consumed in excess.
Indeed, the liver is the only organ that can process significant amounts of fructose. When fructose is consumed in large quantities, the liver turns it into fat, which can lead to fatty liver or even fatty liver disease. Furthermore, studies have shown that HFCS increases appetite and promotes obesity more than regular sugar. HFCS’s unnatural amount of fructose has also been linked to insulin resistance, a condition that can result in type 2 diabetes, and increased liver fat, which affects over 90 million Americans.
Functional medicine expert Mark Hyman, MD, notes that HFCS “triggers the production of triglycerides and cholesterol” and can “punch little holes in your intestinal lining”, thereby causing a ‘leaky gut’. He also warns that HFCS’s high doses of fructose may cause weight gain, inflammation, and type 2 diabetes.
Interestingly, a 2022 study found that HFCS consumption is associated with higher levels of CRP—a marker of inflammation—when compared to sucrose. However, no significant differences were observed between the two sweeteners in terms of their effects on weight, waist circumference, body mass index, and other metabolic parameters.
To reduce your risk of health complications, it is recommended that you limit your intake of HFCS and added sugar in general. The American Heart Association advises that women and men consume no more than 25 and 36 grams of added sugar per day, respectively. One way to achieve this is by checking food labels for hidden sugar and eating more whole, unprocessed foods.