Dangers of High Fructose Corn Syrup in our Diet

July 23, 2015 - PRLog -- - There is strong evidence that suggests excessive consumption of added sugars such as high fructose cornsyrup (HFCS) is a contributing factor to increasing rates of obesity and type 2 diabetes world-wide in both adults and children. Currently over 60% of people in the US and Europe are obese, meaning they have a BMI (body mass index) greater than 30. Also, between 1985 and 2011 obesity rates in Canada increased from 6% to 18%. That’s a 200% increase in obesity.

- HFCS can be found in variety of packaged and processed foods such as soft drinks, fruit juice, ice cream, cereals, sauces, salad dressings and baked goods and HFCS accounts for approximately 80% of sugars found in these foods.

- Fructose was considered a safer alternative to sucrose as it does not stimulate insulin secretion and has a low glycemic index. However, meals high in fructose have also shown to decrease circulating levels of leptin, the hormone that tells our brains we are no longer hungry. As a result, when we eat fructose we feel less full than when we consume glucose or sucrose thereby we are more likely to eat more and gain weight. Also fructose, unlike glucose that our cells use for energy production, is stored directly in our liver as fat contributing to excess visceral (organ) fat, fatty liver disease and elevated triglyceride levels. Triglycerides are known to cross the blood brain barrier causing memory decline. Excess fructose consumption has also been associated with oxidative stress and increased uric acid production. Excess uric acid can lead to kidney stones and or gout.

- Studies indicate that countries that have greater access to HFCS have a higher rate of type 2 diabetes than countries that do not have access to HFCS.

- The increase in obesity worldwide correlates to the increase in type 2 diabetes. In the last 3 decades the rates of global diabetes has more than doubled with 1 in 10 adults being afflicted with diabetes worldwide. Type 2 diabetes is also linked to metabolic syndrome which includes, high blood pressure, high cholesterol and high triglycerides, insulin resistance and elevated blood glucose levels.

- According to the WHO child obesity has also become a world-wide epidemic with obesity rates increasing in both developing and developed countries. Type 2 diabetes and metabolic syndrome were once only seen in adulthood but are now very common among obese children.

- Recent studies indicate that the presence of obesity, type 2 diabetes and metabolic syndrome at midlife are associated with cognitive decline, such as dementia, later in life. A 27 yearlong study showed that those that were obese at midlife (40-45) had a greater risk of dementia later in life compared to those that were just overweight (BMI=25-29) or of normal weight (BMI 20-24).

- Studies have also shown that obesity can be linked to poorer academic achievement in school age children. In one study children that were obese in kindergarten and up to grade 3 had lower test scores than non obese children. In other studies adolescents with metabolic syndrome had lower attention spans and lower scores in both math and spelling.

- Current research indicates that one cause of cognitive decline in both adults and children is a result of inflammation caused by sugar sweetened beverages and excess sugar consumption in general. Inflammation can be measured by levels of C - reactive protein in the blood. Obese individuals are known to have higher levels of C - reactive protein than non-obese individuals. Elevated levels of C-reactive protein is also associated with an elevated risk in cardiovascular disease.

- Animal studies have shown that a diet high in HFCS coupled with an omega-3 fatty acid deficiency, specifically DHA, increased insulin resistance in the brain leading to cognitive decline. Glucose is the brain’s main source of energy. When cells become resistant to insulin they no longer take in glucose resulting in

cognitive impairment. However, insulin resistance was reversed once an omega 3 fatty acid was included in the diet.

- In a human study involving individuals ranging in age between 65 and 94, those who consumed fish, an excellent source of omega-3 fatty acids, at least once per week had a reduced risk of Alzheimer’s disease at the 4 year follow up point as opposed to those individuals who rarely or never ate fish. Follow these general guidelines to reduce your risk of obesity, type 2 diabetes, metabolic syndrome and cognitive impairment caused by the consumption of HFCS:

- Read labels carefully and do not purchase foods that contain high fructose corn syrup and other added sugar. Any ingredient that ends in the letters “OSE” is a sugar such as dextrose or maltose.

- To reduce your exposure to HFCS and other added sugars eat a natural whole foods diet including vegetables, fruits, nuts, seeds, legumes, beans, whole grains such as oats and wild rice, eggs, good quality meats and fish and fermented foods. Limit your fructose from all sources to 25g/day.

- Eliminate all soft drinks and other commercially prepared drinks such as boxed juices and iced teas from your diet. Drink plenty of filtered water instead and make your own juice at home. Add lemon, fruit or berries to your filtered water for added flavour. Use herbal teas to make your own iced teas using a small amount of maple syrup or raw unpasteurized honey as a sweetener.

- To reduce inflammation and reduce insulin resistance supplement with a good quality omega-3 fish oil especially if you do not eat fish on a regular basis.

- To curb sugar cravings remember to balance your blood sugar by having a good quality protein with every meal, eat plenty of healthy fats such as those found in avocados, olive oil, coconut oil and organic grass fed butter, eat smaller meals more frequently and make sure you are eating an adequate amount(30g) of fiber every day.

- Stay physically active and reduce hours spent watching TV.

PhysioMax Wellness in Burlington Ontario provides the best nutrition plan for their patients. Our Nutritionist Annette Fenton is very knowledgeable about nutrition plan for patients who require special dietary needs. This multidisciplinary clinic in Burlington Ontario also provides Physiotherapy, Acupuncture, Osteopathic and Massage Therapy in order to tend to any kind of injuries. Please contact us or visit www.physiomaxwellness.ca for more detailed information.