High-fructose sugar, more commonly known as corn syrup, is the most widely used sweetener in our homes. It is also present in sodas, fruit drinks and chocolates and various processed foods. It is found in almost all the foods that we can find in the supermarket nowadays.
Although this kind of sugar is considered by many to be "safe", there are studies that link high fructose corn syrup to many health issues like obesity, dental problems, and increased triglycerides which makes one prone to heart attacks. Moreover, it is also very much associated with diabetes. Because of these, consumption of this type of sugar should be regulated. An average person should only consume about 150 milligrams of sugar daily. The problem however is that sugar is so ubiquitous in the human diet that more often than not we find ourselves consuming more than what we are supposed to. Here are some simple tips on how we can cut back our sugar consumption.
1. Avoid sugary foods and drinks. Instead of soda or processed fruit juices, try drinking water instead. Or, if you really need to drink a sweetened beverage, make your own juice drink from fresh fruit. You can also make delicious fruit or green smoothies instead of guzzling on the soda which can only add unnecessary pounds to your frame.
2. Eat more natural foods. Highly processed foods such as cookies, cakes, candies and other sweet concoctions are chock full of high fructose corn syrup. Even some microwavable foods are culprits behind our never-ending battle with obesity and other health concerns that plague the world today. While many advocate the Paleolithic Diet, merely cutting back on processed food consumption can also reduce our intake of this simple sugar which can definitely go a long way towards regulating our blood sugar levels.
3. Be mindful of the cereals you give your kids. While the frosted and highly-sweetened ones seem more appealing, they're definitely much less healthy. The added high fructose corn syrup content does more harm than good. Children who are already obese won't stand a chance of ever slimming down if parents continue to give these unhealthy cereal breakfasts to their kids. Try looking for plain cereals and add milk and fruit to sweeten the taste.
4. Look for alternatives to ice cream and donuts. Try low-fat yogurt or whole grain crackers. Instead of pastries, go for more nutritious fare like low-fat cheese and fruits like strawberries and blueberries. Not only will you avoid getting fat, you will also benefit from the high anti-oxidant content of these fruits to protect you from certain cancers and other degenerative diseases.
In moderation, high fructose corn syrup may not be the worst thing in the world. However, because it tastes delicious, there is always a tendency to consume more than what our body needs. The key is to substitute products like processed juices and pastries that are naturally high in simple sugar content with those that have complex sugars such as those that can be found in fruits, vegetables and whole grains.
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