High fructose corn syrup (HFCS) is a double molecule comprised of 45% glucose, 55% fructose—the same as honey and similar to white sugar (50% glucose, 50% fructose).
Although HFCS is deemed evil and fattening, it is less evil and less fattening than portrayed by the media (1). Ninety percent of 567 media reports on HFCS since 2004 replaced science with opinion and were biased to the erroneous (2).
The negative reports about HFCS apply primarily to overweight, underfit people who consume excessive calories of sweets, soda, candies and processed foods sweetened with HFCS. While no one needs excessive, lack-luster calories that could be better spent on nutrient-rich fruits, veggie and whole grains, an athlete has little need to fret about a few calories of HFCS in ketchup. Yet, you do want to moderate your intake of all types of refined sugars, so that they contribute no more than 10% of your total calories.
Have a sweet tooth? The best way to cut back on sweets filled with high fructose corn syrup is to eat heartier meals at breakfast and lunch, as well as a planned afternoon snack. This wholesome food does a great job of curbing your appetite so you don’t crave sweets—and this conversation about HFCS becomes a moot point.
For more information about how to manage sweets and sugar cravings, as well as balance your diet, refer to Nancy Clark’s Sports Nutrition Guidebook
References:
1. Lowndes, J, S Sinnett, S Pardo, V Nguyen, K Melanson, Z Yu, B Lowther, J Rippe. The effect of normally consumed amounts of sucrose or high fructose corn syrup on lipid profiles, body composition and related parameters in overweight/obese subjects. Nutrients 2014. 17; 6(3):1128-44
2. http://www.forbes.com/sites/trevorbutterworth/2014/02/06/sweet-and-sour-the-media-decided-fructose-was-bad-for-america-but-science-had-second-thoughts/