Drink water, seltzer, low-fat milk or orange juice instead. Fruit "drinks," "beverages," "ades," and "cocktails" are essentially non-carbonated soda pop. Many contain only 5 to 10 per cent juice. Limit candy, cookies, cakes, pies, doughnuts, granola bars, pastries, and other sweet baked goods. Eat fruit instead. Fat-free cakes, cookies, and ice cream may have as much added sugar as their fatty counterparts and they're often high in calories. Their study found that drinks sweetened with high-fructose corn syrup contained "astonishingly high" levels of reactive carbonyls, which are highly reactive compounds associated with "unbound" fructose and glucose molecules that are believed to cause tissue damage.
Reactive carbonyls are not present in table sugar, whose fructose and glucose components are "bound" and chemically stable. Other studies have found that appetite, which normally decreases after eating, decreased less after drinking fructose-sweetened beverages — and that it caused triglycerides to increase, an indicator of risk for cardiovascular disease.
In March , there was evidence of harmful health effects associated with high-fructose corn syrup, this time for a type of liver disease. About 30 per cent of adults in the U. When fat builds up in the liver, it can cause inflammation, then scarring known as cirrhosis of the liver — permanent damage to the liver that leads to a blockage of blood flow through the organ. High fructose corn syrup, which is made from cornstarch, was developed by the food industry as a cheaper and sweeter sugar alternative.
HFCS is used in almost all processed foods, including not just candy and soft drinks, but also flavoured yogurt, commercial salad dressings, granola bars, energy bars , and grocery-store sports drinks. So why is HFCS a problem? Perhaps surprisingly, sugar producers are among those keen to see food labels changed. They want to distance themselves from the increasingly negative publicity generated by HFCS.
A survey conducted by the Canadian Sugar Institute found that nearly 90 per cent of respondents would like to see sugar and HFCS listed as separate ingredients. But that is hardly ideal for consumers, argues Richard Johnson, a professor of medicine at the University of Colorado Denver.
He says that quibbling over which is worse is like trying to decide whether cigars do more harm than cigarettes. It also misses the point: that people are simply consuming far too much sweet stuff. Tom Warshawski, chair of the Childhood Obesity Foundation, agrees, saying that providing Canadians with a true understanding of how much sugar is being added to their diet — and putting lives at risk — requires the co-operation both of government and the food industry.
Warshawski explains. The Canada Food Guide warns against beverages with added sweetness, but many experts feel the government should draft specific guidelines to help consumers manage their sugar intake. Health Minister Rona Ambrose has been largely silent on the subject. However, in November, , her department then under predecessor Leona Aglukkaq launched a campaign geared to children that featured televised advertisements connecting sugary drinks with obesity.
Four months later, the commercials abruptly disappeared from the airwaves, and now can't be found even online. Department spokesman Gary Holub says the campaign simply ran its course. Coincidentally, it ended not long after Coca-Cola informed the government that it planned to lobby Health Canada on food guidelines.
At the time, the company said it wanted to "ensure appropriate scientific approach to promotion of healthy and active lifestyles. Asked this week to clarify that goal, Coke representative David Moran replied via email that the language "does not reflect the company's position and will be changed asap.
It also continues to counsel the government on nutrition, meeting with Dr. David Butler-Jones, the country's chief public health officer, in February, , and last October with a group that included the department's policy director as well as high-profile MP Eve Adams, who had been appointed parliamentary secretary to Ms. However, our bodies use HFCS and other sugars the same way. Heart disease and diabetes: There is not much research to show that HFCS causes heart disease or diabetes.
However, because HFCS is found in many foods that are high in calories, this can cause weight gain. Being overweight or obese can increase your risk for heart disease and diabetes. Digestive health: HFCS can cause bloating and gas. This is because large amounts of HFCS feed the natural bacteria in our intestines, which produce gas. Soft drinks, sweetened fruit juices, sugary cereals, frozen dinners, flavoured yogurts, white bread, boxed desserts and condiments can all be high in sugar.
Instead, choose similar foods that are low in added sugar such as vegetables, fruit, water, plain oats, whole grain breads and plain yogurt.
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