Should I Limit High Fructose Corn Syrup?

High fructose corn syrup (HFCS) is a common sweetener in processed food products. Limiting HFCS in your preschooler's diet is probably a good idea, but not for reasons you might expect. Although HFCS has been linked to many health problems, from the obesity epidemic to behavior problems in children, scientific research has not yet established a clear link between HFCS and specific health issues. The most simple reason to be aware of HFCS, and all other sources of refined sugar, is that foods highest in added sugar are usually lowest in nutrition and don't fit into a healthy preschooler's every day diet.

What is High Fructose Corn Syrup?

HFCS is a sweetener made from the starch from corn. The corn starch is converted to simple sugars and the end result is a product with a sugar profile and sweetness similar to table sugar. The most common form of HFCS is about 50% glucose and 50% fructose. "High fructose' is part of the name because relative to regular corn syrup, HFCS is higher in fructose. But the most common HFCS and table sugar have similar levels of fructose.

Which Foods Contain High Fructose Corn Syrup?

Added sugars, including HFCS, are in a stunning percentage of foods, especially those marketed to children. Check food label ingredient lists to find out if HFCS is used. According the Corn Refiners Association, HFCS can be used in these types of food:

Beverages - soft drinks, fruit drinks
Breakfast Cereals
Instant Breakfast Drinks
Crackers
Granola Bars
Chocolate Syrup and Dessert Toppings
Flavored Milk
Yogurt
Ice Cream and Sherbets
Jams, Jellies, and Preserves

Will High Fructose Corn Syrup Harm My Preschooler's Health?

To date, there is no scientific evidence that clearly links consuming HFCS with disease or behavior problems. Many prominent scientists, including some who are known to be tough on processed food manufacturers, have stated that HFCS is probably no different than other forms of sugar when it comes to their impact on health. These scientists include Dr. Walter Willet of the Harvard School of Public Health, Dr. Marion Nestle (author of What to Eat), and Dr. Michael Jacobson of the Center for Science in the Public Interest. 

From a public health perspective, however, it is possible that the introduction of HFCS into our food supply has led to more added sugar in processed foods. HFCS is cheaper than sugar and easier to use in some food applications, making sweet, inexpensive food easier to produce. This is all the more reason to be careful when choosing processed foods for your preschooler.

The Bottom Line on HFCS

High fructose corn syrup may not be very different from plain sugar when it comes to your preschooler's health. But the bottom line is that added sugars, of any kind, reduce the nutrient density of processed foods. Base your preschooler's diet on fresh and minimally processed foods. When it comes to processed foods and snacks, choose those that are lower in added sugar. And, finally, be most careful of those foods that contain sugar and calories but little else - like sodas, fruit punch and sugary candy.

by Kati Chevaux

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