Consumption of high-fructose corn syrup (HFCS) is at an all time high in the United States.  It is a widely used sweetener containing the simple sugars glucose and fructose, which is used in the soft drink industry.  Chances are, if you have had a regular soft drink or fruit drink lately, you have most likely consumed HFCS yourself.

Some studies are now showing that our over-use of this sweetener may not only add to your waistline with empty calories, but they may add plaque to your arteries!  At the American Diabetes Association Scientific Sessions last year in Chicago, a study was presented from researchers at UC-Davis that showed overweight men and women who got 25% of their calories from HFCS sweetened beverages developed signs of coronary artery disease (atherosclerosis) in as little as two weeks.  After meals that included beverages with HFCS, measurements of fat in the blood stream more than doubled in some cases.  Bad cholesterol (LDL) was also increased by the time the study ended.  HFCS is also becoming suspect as a culprit in adding to the increase in obesity, type 2 diabetes and abnormal blood fats in children as well as adults.  California has been working hard on removing sweetened soft drinks and fruit drinks from schools in an effort to help decrease consumption of these beverages. 

What to drink? The subjects in some of the same HFCS study that drank skim milk in place of the sweetened beverages actually had a weight loss.  Consumption of milk, especially in children is at an all time low, being replaced by other sweetened beverages, including juice. Not good for the bones!! Caution on fruit juice; there is just as much natural sugar in 100% fruit juice, with equal amount of calories.  The nutritional value, however, is higher, so when using juice, be careful of portions.  For those who do not use dairy products, plain low fat soy milk makes a good substitute, although it was not used as a choice of beverages in the UC-Davis study.  Water is one of the best beverages to drink, and the evidence of this study reinforces that concept.  Consider this; the average 20 ounce HFCS sweetened soft drink or fruit drink has the equivalent of 15 teaspoons of sugar and 240 calories. (Yikes!) Not good for anyone.  On the other hand, good old water has 0 sugar and 0 calories and doesn’t leave you thirsty.  Which drink will you choose?

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