In the Drink with High Fructose Corn Syrup

Summertime is thirsty time. As temperatures increase, so does the temptation to reach for a cold, refreshing sweet beverage.

But wait—what about all that talk of high-fructose corn syrup (HFCS)? 

Some say that  worse for you than table sugar. The Corn Refiners Association says that your body can't tell the difference between HFCS and sugar.

What to believe?

"I'll stick with cane sugar thanks," said Baltimorean Brian Oberle in response to a call for comments on Facebook. "Too much is up in the air about the health effects of high fructose corn syrup."

"There's a lot of evidence emerging that [HFCS] is even more fattening than sugar, and has other negative health effects too," said Stephanie Petruso, who works at the Anne Arundel County Library (but speaks as a consumer).

HFCS is made from corn starch that has been treated with enzymes to convert glucose to fructose, and added to corn syrup to enhance its sweetness, according to industry sources. Table sugar is composed of sucrose.

Since first being introduced in 1967, HFCS has replaced sugar refined from cane or beets as the most commonly used sweetener in beverages and processed foods, according to the U.S. Department of Agriculture.

Americans consume an average of about 60 pounds of HFCS annually, according to USDA.

Some reports in the medical literature suggest that HFCS works differently in the body than sugar--adding fat to the belly quicker, increasing the risk of cardiovascular disease and leading to diabetes more rapidly.

But in February 2012, a group of researchers at McMaster University in Hamilton, Ontario, published a study of a "meta-analysis" that looked at data from 41 different clinical trials with HFCS and sugar.

Their conclusion: HFCS was no different than sugar on weight gain.

A meta-analysis of 53 clinical studies by reseachers at University of Alberta found no difference between HCFS and sugar in blood-glucose response or levels of cholesterol--a marker for cardiovascular disease.

These findings are consistent with a report issued in 2009 by the American Medical Association's Council on Science and Public Health.

"Because the composition of HFCS and sucrose is so similar, particularly on absorption by the body, it appears unlikely that HFCS contributes more to obesity or other conditions than sucrose does," the council said.

Over-consumption of sweetened beverages--whether containing sugar or HFCS--is still a major problem. According to USDA, the amount of sweeteners Americans eat each year increased from 119 pounds in 1970 to almost 150 pounds in 2005.

According to the California Center for Public Health Policy, the average size of soda has more than doubled in the U.S. since the 1950s, from 6.5 ounces to 16.2 ounces. We drink an average of 50 gallons of soda and other sweetened beverages every year, according to CCPHP.

Fruit juices, energy drinks, iced tea and sport drinks can be as sugar-heavy as soda.

New York Mayor Michael Bloomberg recently provoked some debate--and ridicule--by proposing a ban on soft drinks larger than 16 ounces.

Since they're equally bad for you, the choice between sugar and HFCS is a matter of personal preference.

"Try a Pepsi throwback next to a fructose Pepsi," said Oberle. "I can tell the difference. Try drinking the Pepsi warm if you can't tell the difference cold."

Or you can reach for a more healthful choice: water.