Those Sweet Extra Calories
5 Simple Ways to Cut Back on Sugar
Halloween is around the corner and not far behind it, the holidays -- all
tempting our weight loss resolve with a bounty of sweet treats. Sugars lurk
everywhere, from the obvious sources (candy, sodas, cakes, and cookies) to the
hidden ones (ketchup).
Sugar, along with the inexpensive and widely used sweetener high-fructose
corn syrup, has become a scapegoat for the obesity epidemic. Many critics note
that rising obesity rates parallel the increased use of high-fructose corn
But are sweeteners really all that bad?
Why We Love Sweets
The truth is that you can have your cake and eat it, too -- as long as you
do so in moderation. Of course, that sounds easy enough until you're faced with
sweets calling your name!
Getting a handle on sweets cravings requires a little understanding of where
sweeteners lurk, as well as the science and nature of sugars.
Studies on infants confirm that it is human nature to prefer sweets over
foods like vegetables, which are more of an acquired taste.
We love sweets because they not only taste good, but make us feel good.
Consuming simple carbohydrates (like sweets) boosts the brain chemical
serotonin, which can help improve mood. Stress reduces serotonin levels, which
may help explain why some people reach for sweets when they're feeling
High-Fructose Corn Syrup
The corn syrup found on grocer's shelves is not the same as high-fructose
corn syrup, used exclusively by industry to sweeten sodas, cookies, cakes, and
even foods such as dinner rolls. It's made by treating cornstarch with enzymes,
resulting in a syrup that is half glucose (similar to corn syrup found in the
grocery store) and half fructose (table sugar).
Back in the 1970s, manufacturers realized that using a corn-based sweetener
instead of table sugar would save them money. Since then, high-fructose corn
syrup has become their sweetener of choice, especially in sweetened
There are some clear advantages to using high-fructose corn syrup to sweeten
foods and drinks. It:
- Easily blends into beverages.
- Has a more concentrated sweetness than table sugar.
- Retards freezer burn.
- Helps baked goods turn golden brown and stay soft.
But there are also potential problems. Some researchers fear that the body
is confused by high-fructose corn syrup, treats it more like fat than sugar,
and causes us to eat more and store more fat. A study in the July 2005 issue of
Obesity Research suggested that fructose affects our metabolic rate,
which in turn increases fat storage.
While there's no denying that consumption of high-fructose corn syrup has
mirrored the increase in obesity in the United States, weight gain is not that
simple. Gaining weight is highly individualized, involves genetics and
inactivity, and it's not likely to be a result of a single food ingredient. In
fact, obesity rates are rising across the globe, even in places where
high-fructose corn syrup is used very little or not at all.
If we wanted to blame a single ingredient, fat might be a more likely
culprit. That's because ounce for ounce, it has more than twice the calories of
sugar. Other factors in obesity no doubt include super-sized meals and the
consumption of fewer fruits and vegetables.