25-08 - Flipbook - Page 105
August 2025
as fuel.
Like regular table sugar, HFCS is a rich source of fructose. In the past few decades, the
intake of fructose and HFCS has increased significantly.
Before table sugar and HFCS became affordable and widely available, people’s diets
contained only small amounts of fructose from natural sources, such as fruits and
vegetables.
The adverse effects listed below are mostly caused by excess fructose, although they
apply to both high-fructose corn syrup (55% fructose) and plain table sugar (50%
fructose).
Summary HFCS and sugar contain fructose and glucose. Your body metabolizes fructose
differently than glucose, and consuming too much fructose can lead to health problems.
2. Increases your risk of fatty liver disease
High intake of fructose leads to increased liver fat.
One study in men and women with excess weight showed that drinking sucrosesweetened soda for 6 months significantly increased liver fat, compared to drinking milk,
diet soda, or water.
Other research has also found that fructose can increase liver fat to a greater extent than
equal amounts of glucose.
In the long term, liver fat accumulation can lead to serious health problems, such as fatty
liver disease and type 2 diabetes.
It’s important to note that the detrimental effects of fructose in added sugar, including
HFCS, should not be equated with the fructose in fruit. It’s difficult to consume excessive
amounts of fructose from whole fruits, which are healthy and safe in sensible amounts.
Summary High-fructose corn syrup can contribute to increased liver fat. This is because
of its high fructose content, which is metabolized differently than other carbs.
3. Increases your risk of obesity and weight gain
Long-term studies indicate that excessive intake of sugar, including HFCS, plays a key
role in the development of obesity.
One study had healthy adults drink beverages containing either glucose or fructose.
When comparing the two groups, the fructose drink did not stimulate regions of the brain
that control appetite to the same extent as the glucose drink.
Fructose also promotes visceral fat accumulation. Visceral fat surrounds your organs and
is the most harmful type of body fat. It’s linked to health issues like diabetes and heart
disease.
Moreover, the availability of HFCS and sugar has also increased average daily calorie
intake, a key factor in weight gain. Research suggests people now consume over 500
calories per day from sugar, on average, which may be 300% more than 50 years ago.
Summary Research continues to highlight the role of high-fructose corn syrup and
fructose in obesity. It can also add visceral fat, a harmful type of fat that surrounds your
organs.
4. Excessive intake is linked to diabetes
Excessive fructose or HFCS consumption can also lead to insulin resistance, a condition
that can result in type 2 diabetes.
In healthy people, insulin increases in response to the consumption of carbs, transporting
them out of the bloodstream and into cells.
However, regularly consuming excess fructose can make your body resistant to insulin’s
effects.
