Fructose vs. High Fructose Syrup

Fructose vs. High Fructose Syrup

On Saturday, I had some errands to run so I pulled a pair of denim shorts out of the bottom of my drawer to get ready to head out. As I was putting them on, I realized that I ordered them from the Victoria’s Secret catalog 18, yes 18, years ago!

It’s because I’ve been able to maintain a healthy weight all these years, I am often asked what I use or do.  In the past, my weight fluctuated a bit more.  I have studied a lot and implement what I learn, however the biggest difference is my favorite superfood meal replacement. I have been utilizing it everyday for the last 2 years and I love it.

I usually drink a shake in the morning because it’s fast, easy and tastes great. Sometimes, more often on weekends, I may choose something else and then I’ll have a shake later in the day. I’m hooked on the active enzymes, vitamins, minerals and everything else that it provides so I make sure I have, at least, one a day. If my weight is up, I’ll have two shakes a day along with one meal and 2 snacks.

The funny thing is, when folks ask me what I use and I tell them, they’ll often hit the internet to research the ingredients. I find this interesting for two reasons. 1) They don’t google their Starbucks, McDonalds, In & Out Burger, salad dressings, soda, diet sodas, etc., but they google a nutrient dense meal replacement. 2) They mention the fructose found in the ingredients. (The fructose in my meal replacement is from acai, apple, banana, beet, butternut squash, carrot, kale, pomegranate, pumpkin, sweet potato and spinach. These are listed in the ingredient deck.) And that’s why I’m writing this article today, the fructose.

There is a BIG difference between fructose and high fructose corn syrup (HFCS).

The problem stems from the media using the terms “fructose” and “HFCS”, high fructose corn syrup, interchangeably. Although both contain the same word, the two sweeteners are distinctively different and it is important to be aware of the differences.

Fructose is a simple sugar found in fruits, fruit juices, some vegetables, and in honey.

Fructose is not table sugar (sucrose), but it is 50% of the ingredients in table sugar, along with 50% glucose. Unlike glucose, it doesn’t cause insulin to be released or stimulate production of leptin, a key hormone for regulating energy intake and expenditure.

Fructose is available in a crystallized form and can be used in the same ways as your regular table sugar. Despite being a replacement for table sugar, it doesn’t mean that you can load up your coffee or cereal with heaps of fructose. There is evidence that fructose is metabolized more like a fat in the body that like other carbs, so please remember that moderation is key.

Common table sugar, 50% fructose and 50% glucose.

High fructose corn syrup & table sugar (sucrose) usually contain similar amounts of glucose and fructose and it contains corn. High fructose corn syrup is also listed as glucose-fructose, isoglucose and glucose-fructose syrup.

HFCS is obtainable mainly in two forms:

HFCS 55 contains 55% fructose and 45% glucose. It is commonly used in soft drinks, and is very similar in sweetness to table sugar.
HFCS 42 contains 42% fructose and 58% glucose. It is commonly used in canned fruits, ice cream, desserts and other sweetened processed foods.

HFCS is found in 1,000s of processed foods. Of great concern is that HFCS is often manufactured from genetically modified (GMO) corn. HFCS is not a natural product and definitely not healthy. HFCS is found in sodas, crackers, cookies, baked goods, cereals, juices and much more.

HFCS now represents more than 40% of caloric sweeteners added to foods and juices. It is the sole caloric sweetener in soft drinks in the U.S. Americans consume an average of 50 grams of HFCS every day!

The most common side effects of excessive HFCS consumption are weight gain, diabetes,increased cholesterol, high blood pressure, heart disease, cancer, leaky gut, liver stress, fatty liver and increased mercury intake.

So, when you need a sweetener, what do you choose? Personally, I prefer natural sweeteners, I use raw honey most often and I also use pure maple syrup and organic stevia powder, when honey isn’t suitable for the dish.

I will have to write another blog post about stevia because there are many that contain additives that should be avoided. Some products, like Truvia (created by Coca Cola & Cargill companies) contain other ingredients. Again, make sure to read the labels and choose a stevia product that are pure.


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Clinical Hypnotherapist specializing in weight loss, confidence, fears, confidence in dating & relationships, public speaking.


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