Serves You Right
Ever thought about how many "sweet and empty" calories you
ingest every day? Could be 28 teaspoons, if you are average.
According to the USDA, the
United States is the largest consumer of sweeteners, including high-fructose corn syrup, and is one
of the largest global sugar importers.
In 2009, the average per capita intake of refined
sugar was 13.4 teaspoons, high-fructose corn syrup 10.6 teaspoons, and other sweeteners, such as
dextrose, syrups and honey, were 3.6 teaspoons for a total of 440 calories every day.
Back in 1970, when this data was first gathered, refined sugar intake was higher at 21.4
teaspoons, high-fructose corn syrup barely existed at .1 teaspoon, and other sweeteners were 3.5
teaspoons for a total of 401 calories.
In looking at these numbers, I'm surprised that we are
only consuming 39 calories more per day from sweeteners than in 1970. Although 39 extra calories a
day adds up to a 4-pound weight gain each year.
One thing that does not surprise me is the
shift from refined sugar to high-fructose corn syrup (HFCS) in the diet. Looking at the ingredient
list on food labels, it's in everything from candy to salad dressing.
According to
the corn refiners association, HFCS enhances fruit and spice flavors in foods, such as yogurt and
spaghetti sauces, gives chewy breakfast bars their soft texture and also protects freshness. It
also keeps products fresh by maintaining consistent moisture.
Some people believe that HFCS
is causing obesity. The scientific community concludes that HFCS is metabolically equivalent to
sucrose. In other words, your body doesn't know whether the label said refined sugar or
high-fructose corn syrup. There is no scientific support for the idea that high-fructose corn syrup
is casually linked to obesity any more or less than other caloric sweeteners.
My main
concern about the ingestion of so much HFCS is found in reports indicating that some of it is
contaminated with mercury. Mercury is a potent brain toxin that we know accumulates in fish and
seafood, although diet is not the only route we are exposed. When babies are exposed to elevated
mercury in the womb, their brains develop abnormally, impairing learning abilities and reducing
IQ.
Scientists collected samples from three different HFCS manufacturers and analyzed for
total mercury. The samples were found to contain levels of mercury ranging from below a detection
limit of 0.005 to 0.570 micrograms mercury per gram of HRCS. Average daily consumption of
high-fructose corn syrup is about 50 grams per person in the United States
( http://www.ehjournal.net/content/8/1/2).
In another study, nearly one in three of 55 HFCS
containing foods that were tested contained mercury. Fortunately, no mercury was detected in the
majority of beverages tested, which is the biggest source of HFCS in our diets.
Mercury
was found at levels several times higher than the lowest detectable limits in some snack bars,
barbecue sauce, sloppy joe mix, yogurt and chocolate syrup.
The production of HFCS calls
for the use of caustic soda, also known as sodium hydroxide or lye.
"Mercury-grade"
caustic soda comes from chlorine plants still using outdated technology that relies on the use of
mercury. Fortunately, the technology is being phased out, but still in existence.
Hopefully, over the next few years, the mercury cell technology will be completely
replaced, eliminating mercury in HFCS. But for now, look at the ingredient list on packages to
make sure you, and especially your children, aren't overdoing it.
Added sweeteners do make
life more enjoyable, as we are born loving sweetness. But perhaps we should consider highly
sweetened foods a special treat, rather than a daily food group.
This recipe is a
delicious alternative to HFCS sweetened beverages, enjoyed by children and adults.
Naturally-Sweetened Soda
Ingredients:
Favorite 100% juice, no added sugar
Carbonated water with lemon-lime flavor (not artificially sweetened)
Mix equal amount of juice and carbonated water. Serve over ice.
Margie Mansure, M.S., R.D. is a registered dietitian/nutritionist and extension agent with N.C. Cooperative Extension. She offers personalized classes to improve the health of citizens in Watauga County through worksites, schools and community groups and is the local food coordinator for Watauga County. To contact Margie, e-mail margie_mansure@ncsu.edu or cal (828) 264-3061.
