written by James Costa, Sneakz Organic COO

For years, I’ve been immersed in the world of sweeteners, examining both their benefits and their risks. Of all the sweeteners out there, one stands out: High Fructose Corn Syrup (HFCS). While marketed as just another type of sugar, it’s far from natural and comes with serious health concerns. Let’s dive into why HFCS could be harmful to you and your loved ones.

HFCS vs. Cane Sugar: Not All Sugars Are Created Equal

First things first: HFCS is not cane sugar. It's genetically-modified corn syrup. And while they both contain glucose and fructose, they differ in structure and how your body processes them. Regular cane sugar (sucrose) is made up of two tightly bound molecules of glucose and fructose in equal parts. To absorb them, your digestive system has to break that bond. HFCS, on the other hand, is made of unbound glucose and fructose—making it easier for your body to absorb it at a faster rate. That’s where the problems start.

What’s the Deal With HFCS?

HFCS is cheaper than cane sugar, thanks to government corn subsidies. This economic advantage is why we’ve seen soda sizes balloon from 8 ounces to 24 ounces. While that might be good for manufacturers’ profits, it’s wreaking havoc on our health. HFCS consumption is linked to obesity, diabetes, heart disease, and a whole host of other chronic issues. Manufacturers have started reducing sweetener content, but more sugar often means more sales, and it’s hard to turn down the appeal of sweetness.

How HFCS Wreaks Havoc on Your Body

One of the main issues with HFCS is that it goes straight to your liver, triggering the production of fats like triglycerides and cholesterol. This process, known as lipogenesis, is a leading cause of fatty liver disease—affecting around 70 million Americans today. Meanwhile, the rapid absorption of glucose spikes insulin, the hormone responsible for fat storage. This combo leads to weight gain, increased appetite, and a higher risk of diabetes and heart disease.

What’s even more troubling is the effect HFCS has on your gut. Research from Children’s Hospital Oakland Research Institute found that HFCS depletes energy in your gut, breaking down the barriers that protect your intestinal lining. This can lead to inflammation, obesity, diabetes, and even dementia.

The Hidden Dangers of HFCS

Another thing to worry about: contaminants. HFCS is often found to contain mercury, a toxic byproduct of its production process. An FDA study revealed the presence of mercury in HFCS because of chlor-alkali chemicals used in its manufacturing. That’s not something you’ll find regulated or measured by the FDA. With HFCS comprising up to 15-20% of the average American’s calorie intake, this is no small issue.

Fruit vs. Fructose: Not the Same Thing

It’s important to note that not all fructose is created equal. The naturally occurring fructose found in fruit is surrounded by fiber, vitamins, and nutrients that mitigate its effects. HFCS, on the other hand, delivers a potent dose of free fructose that your body struggles to process, leading to inflammation and other health issues.

Note: Even our fruit is not what it once was. An apple today is significantly sweeter than an apple 100 years ago. Why? Our ancestors chose sweeter apples to carry with them on their travels. What was once had a denser, more bitter taste, became sweet and with less fiber. Growers noticed. Sweet sells. So over time, fruit has been 'selective-bred' to be sweeter.

What Do Experts Say About HFCS?

While the corn industry may claim that “sugar is sugar,” experts disagree. Dr. Barry M. Popkin from the University of North Carolina explains that HFCS is absorbed more rapidly than cane sugar, leading to overconsumption and contributing to the obesity epidemic. Fructose doesn’t stimulate insulin or leptin, the hormones that control hunger and fullness, making it easy to overeat foods and drinks sweetened with HFCS. This process can significantly contribute to weight gain and other metabolic problems.

Why You Should Avoid HFCS

At the end of the day, HFCS is a marker of low-quality, processed foods. Manufacturers use it because it's cheaper and it last longer and it's sweeter thus more addictive. Products containing HFCS are typically devoid of nutritional value—full of empty calories, artificial ingredients, and harmful additives. Simply by avoiding HFCS, you can make a significant impact on your health, lowering your risk of obesity, diabetes, heart disease, and more.

Choose Cane Sugar for Better Health

While it’s essential to reduce your overall sugar intake, opting for cane sugar over HFCS can be a simple, effective step towards better health. In my opinion, not only is cane sugar less harmful, but it also tastes better, offering a richer, more satisfying flavor. Make the switch today and give your body the quality fuel it deserves.