High Fructose Corn Syrup Calories Per Gram
If you are concerned about the amount of sugar you consume, you may wonder how many calories are in high fructose corn syrup. High fructose corn syrup (HFCS) is a sweetener that is often added to processed foods and drinks. It is derived from corn starch and is similar in composition to table sugar. HFCS has a bad reputation for its possible negative effects on health, and its high calorie content is one of the reasons.
What Is High Fructose Corn Syrup?
High fructose corn syrup is a sweetener made from corn starch. The corn starch is first broken down into glucose, a type of sugar. Then, enzymes are added to the glucose to convert some of it into fructose, which is a sweeter type of sugar. The resulting mixture contains about 42-55% fructose and the rest is glucose and water. Manufacturers like using HFCS because it is cheaper to produce than table sugar and easier to mix into products like soda, ketchup, and bread.
How Many Calories Are in High Fructose Corn Syrup?
High fructose corn syrup is high in calories. One gram of HFCS contains 4 calories. Depending on the product, a typical serving size of HFCS-sweetened food or drink may contain 10-20 grams of HFCS. For example, a can of soda usually contains around 40 grams of HFCS or more. Therefore, a can of soda can provide 160-200 calories just from the HFCS alone.
How Does High Fructose Corn Syrup Affect the Body?
Research has suggested that consuming high amounts of HFCS may have negative effects on health. Some studies have found a link between high fructose corn syrup consumption and an increased risk of obesity, type 2 diabetes, heart disease, and other health conditions. HFCS can also be problematic because it does not satisfy hunger in the same way that fiber or protein does, which can lead to overeating and weight gain.
How to Reduce Consumption of High Fructose Corn Syrup?
Reducing consumption of high fructose corn syrup can be challenging since it is added to many processed foods and drinks. The first step is to read labels carefully and choose products that do not contain HFCS or contain it at a lower level. Another option is to consume more whole foods and less processed foods. Whole foods like fresh fruits, vegetables, and whole grains are all naturally low in HFCS. Preparing meals at home is another way to avoid HFCS since you have more control over what ingredients you use.
Conclusion
High fructose corn syrup is a common ingredient found in many processed foods and drinks. It is high in calories, containing 4 calories per gram, and consuming high amounts of HFCS may have negative effects on health. To reduce consumption of this ingredient, it is important to read labels carefully and choose products that do not contain HFCS, consume more whole foods, and prepare meals at home. By making these changes, you can reduce your intake of HFCS and improve your overall health and well-being.
