e've all heard the commercials on TV about how High Fructose Corn Syrup (HFCS) is no different than regular table sugar. Here's a big surprise (or not): the Corn Refiners Association sponsors these commercials. In March of 2010, researchers at Princeton University essentially discredited this information. They conducted a study and found that rats gained 48% more weight when they ingested HFCS than the rats that ate a normal diet, including sucrose (table sugar). These HFCS-exposed rats showed the same signs of obesity as we do: high triglycerides, increased abdominal fat, metabolic syndrome, hypertension and abnormal weight gain. I’m not one to normally compare myself or anyone else to a rat, and I take some of these rat experiments cautiously, but since the introduction and pervasive use of HFCS, our obesity rates have soared from 15% in 1970 to 35% today. This is all the proof I need to believe the Princeton study. HFCS was introduced to the U.S. food supply in 1975. It was produced as a means to drastically lower food prices. The food manufacturers found that if they eliminated fiber from food, add salt as a preservative and dropped FUNCTION FIRST FITNESS a personal training studio MONTHLY NEWSLETTER Send your Questions to: karinyehling@functionfirstfitness.com Check out answers to YOUR questions every month! Q: What is the best way to work the abdominals? A: According to the Journal of Orthopaedic & Sports Physical Therapy (2010; 40(5), 265-76), one of the two top ways to work, not only the abdominal musculature but also the deeper “core” muscles, is the stability ball roll-out. To do this, kneel near a large stability ball. Place elbows on ball with knees on floor. Brace abdominals, pull them into spine and contract glutes. Slowly let ball roll forward until you can no longer maintain neutral spine. Return to start. For a more advanced move, begin and end with arms straight, hands on ball. The Key To Our Nation’s Obesity Problem W The FDA only regulates acute toxins, not chronic toxins High Fructose Corn Syrup Karin Yehling November, 2010 Q & A Corner
Transcript
e've all heard the commercials on TV about how High Fructose Corn Syrup (HFCS) is no
different than regular table sugar. Here's a big surprise (or not): the Corn Refiners Association sponsors these commercials.
In March of 2010, researchers at Princeton University essentially discredited this information. They conducted a study and found that rats gained 48% more weight when they ingested HFCS than the rats that ate a normal diet, including sucrose (table sugar). These HFCS-exposed rats showed the same signs of obesity as we do: high triglycerides, increased abdominal fat, metabolic syndrome,
hypertension and abnormal weight gain.
I’m not one to normally compare myself or anyone else to a rat, and I take some of these rat experiments cautiously, but since
the introduction and pervasive use of HFCS, our obesity rates have soared from 15% in 1970 to 35% today. This is all the proof I need to believe the Princeton study.
HFCS was introduced to the U.S. food supply in 1975. It was produced as a means to drastically lower food prices. The food manufacturers found that if they eliminated fiber from food, add salt as a preservative and dropped
FUNCTION FIRST FITNESSa p e r s o n a l t r a i n i n g s t u d i o
A: According to the Journal of Orthopaedic & Sports Physical Therapy (2010; 40(5), 265-76), one of the two top ways to work, not only the abdominal musculature but also the deeper “core” muscles, is the stability ball roll-out. To do this, kneel near a large stability ball. Place elbows on ball with knees on floor. Brace abdominals, pull them into spine and contract glutes. Slowly let ball roll forward until you can no longer maintain neutral spine. Return to start. For a more advanced move, begin and end with arms straight, hands on ball.
in HFCS to hide the taste of all the salt, they had an inexpensive, stable food product to ship abroad. Because of this, food is one of our major exports (and the obesity epidemic is hitting those countries as well). This leads to the major reason why the FDA will probably never ban HFCS; it brings in too much money.
The average American ingests 63 pounds of HFCS per year! It resides like a shadow in virtually all processed foods: catsup, mustard, mayonnaise, yogurt, cereals, meats (fast food), barbeque sauce, bread, baked goods, etc. It is also found, in large quantities, in soda and fruit juices (upwards of 13 teaspoons per 12 oz. can.) An intriguing fact is that HFCS is much sweeter than sugar but it’s used in much larger portions. One reason for this: HFCS co-exists with salt in food, and the additional sweetness is needed to hide the salty flavor.
WHAT LED US HEREIn the 1960’s, a study was conducted by Ancel Keys called, “The
Seven Country Study”. He looked at the fat content ingested daily by the citizens of seven different countries. He compared his findings to each country’s incidence of cardiovascular disease. The results showed a direct correlation between fat consumption and cardiovascular disease. In the early 1980s, as a result of this study, the American Heart Association told us to decrease our daily fat consumption from 40% to 30%. In the years that followed, it was noted that our incidence of cardiovascular disease (CVD) actually increased. When Keys' study was revisited, it was determined that he never tested sugar against CVD. The countries with the lowest occurrence of CVD were also those whose citizens ingested the least amount of sugar.
Since then, researchers have discovered that sugar wreaks havoc on our system. It increases triglycerides and, in turn, cardiovascular disease. HFCS seems to be even worse. First of all, our liver has to metabolize it; consequently, we end up with “fatty liver”. Then, we can only use a very small amount for energy. The remainder (about 30%) is converted to fat in the form of triglycerides (fat in the bloodstream). Also, HFCS suppresses Leptin, a hormone we need for appetite control — but it doesn't suppress Ghrelin, a hunger hormone. Between these two hormones not doing their job, we eat more because our brain never gets the message that we’re full.
An added downfall comes from our average fiber consumption: it has drastically decreased, making us feel hungrier. All of these factors add up to metabolic syndrome (high blood pressure, type 2 Diabetes, high blood lipids, weight gain and CVD), increased cancer rates, gout and childhood obesity.
November • 2010High Fructose Corn Syrup - Cont.
"The way to get started is to quit talking & begin doing."- Walt Disney
Read food labels carefully! A simple rule to get away from High Fructose Corn Syrup is to buy “organic.” Organic products (catsup, yogurt etc.) will NEVER contain HFCS.
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Protein Pumpkin Chocolate Chip Scones
Recipe of the Month
1 cup vanilla protein powder1 1/2 cup oat flour (or just blend
oatmeal in the blender)1 T baking powder1/2 t salt2 t cinnamon4 Tbsp. Stevia1 large egg (or egg beater)1 cup pumpkin puree3 T butter1/3 cup chocolate chips
In a large bowl, combine the first 5 ingredients. In a separate bowl whisk together the egg, Stevia, pumpkin puree. Slowly add the dry ingredients to the wet ingredients and stir. Then, using a fork add the butter to the batter and then fold in the chocolate chips. Bake in regular or square muffin tins at 350 degrees for 15 minutes. Makes 10-12 scones.
Karin Yehling23231 Saticoy St.West Hills, CA818•456•4395
Coming Next Month!“ Metabolic Syndrome” plus more tips, and recipes!WWW.FUNCTIONFIRSTFITNESS.COM
SCARY COMPARISONS:THEN: Before World War II, people ingested 16-24 grams of sugar
(fructose) per day, most of it through fruits and vegetables.NOW: Our adolescents ingest nearly 73 grams per day. In 1994, we
ingested an average of 55 grams per day. THEN: A standard size bottle of Coke in 1915 was 6.5 oz.; in 1955, 10 oz.NOW: In 1992, 20 oz. THEN: 100 years ago, our ancestors ate 100-300 grams of fiber per day!NOW: An average of 12 grams of fiber are ingested per day.THE SOLUTIONThe solution to this major obesity epidemic lies in our hands. The FDA tells us that we need to reduce sugar
intake, but they allow HFCS to not only exist, but also appear in foods that have no need for sweetness. The FDA will only regulate acute toxins, not chronic toxins. HFCS is a TOXIN; no doubt about it! We need to be educated, read food labels, take extra steps to cook for our family and ourselves and get back to basic eating— and exercising. We are in such a rush with our daily lives that we shove fast food (loaded with HFCS) in our mouths or children's mouths. Another thing? Eliminate sodas and juices; they are nothing but empty calories and metabolism-killing HFCS.
We aren’t going to get any help from the government, the nation's food supply or schools; it's up to us. So, take action by becoming aware of your food choices and take greater control of your health!
