Spotlight: Good Measure Meals?

The Truth About High Fructose Corn Syrup

High fructose corn syrup (HFCS) is frequently called out by the media as a major cause of overweight and obesity among Americans. Many of the claims about HFCS suggest that people metabolize this sweetener differently than sucrose (table sugar). The truth is that HFCS and table sugar (sucrose) both contain 4 calories per gram and are about 50 percent fructose and 50 percent glucose. Studies comparing HFCS and sucrose show no significant differences in effects on fasting blood glucose, insulin, appetite, feelings of fullness, or short-term calorie intakes. Animal studies using abnormally high amounts of pure fructose (which is not found in the human diet) have been misinterpreted as being representative of high fructose corn syrup used to sweeten foods and may have caused confusion about the relationship between high fructose corn syrup and obesity.

According to the Dietary Guidelines for Americans, "the greater the consumption of foods containing large amounts of added sugars [of any type], the more difficult it is to consume enough nutrients without gaining weight." The Dietary Guidelines recommend limiting the amount of all caloric sweeteners to no more than 8 teaspoons of sugar per day based on a 2,000 calorie diet. By comparison, 12 ounces of non-diet soda contains 17 teaspoons of sugar! 

"I think the honest tag line should be 'It's just as bad as regular sugar,'" said Margot G. Wootan, director of Nutritional Policy at Center for Science in the Public Interest. Ms. Wootan says that people should not be afraid of trace amounts of HFCS in their food but they should be concerned about limiting large amounts of sugar--overall. No persuasive evidence supports the claim that HFCS is a unique contributor to obesity; however, like all caloric sweeteners, it does contain calories. This is where moderation and portion control come in. The more sugar-containing foods and beverages people consume - whether sucrose, HFCS, honey or fruit juice concentrate - the more they gain weight.  In other words, the amount of total calories from sugars are more important than the specific source of the added sugar. 

The Good Measure Meals? menu contains a balanced mix of carbohydrates, proteins, and fats, and focus on foods that are naturally low in added sugars. The meals comply with recommendations from the American Heart Association, the American Diabetes Association, and the American Cancer Society for preventing or managing various health conditions. So whether you are trying to manage diabetes, high blood pressure, or high cholesterol, or just shed a few pounds, rest assured that Good Measure Meals? is a wholesome, nutritionally balanced tool to help you meet your goal.