Must sweethearts be given sugar?

<p>Sweets on Valentine's Day are traditional, but are they traditions that have outlasted their charm?</p><p>Ads on television (sponsored by the Corn Refiners Association) assure us that all sugar is the same, no matter what the source. And the American Dietetic Association states that once they are absorbed into the bloodstream, glucose and fructose are indistinguishable.</p><p>But what about the body's handling of these different sugars before they are absorbed into the bloodstream? Does that make a difference? </p><p>High Fructose Corn Syrup (HFCS) is made by treating corn syrup with enzymes to convert a portion of the glucose into fructose. Although after processing it has more fructose than it started with, it still has 45 percent to 58 percent glucose in it. Table sugar is 50/50 fructose/glucose. So far, the two appear similar. But table sugar does not have all the advantages that HFCS brings to the processed food industry.</p><p>HFCS is used for maintaining freshness, aiding in fermentation (yogurt), balancing flavors, adding moisture, texture and thickness, and for sweetening. According to the Corn Refiners Association website, it gives a “pleasing brown crust to breads and cakes” and contributes to bulk and volume in ice cream, bakery items, preserves and jams. It makes processed foods last longer, look better, and taste good to the consumer. Yum! It is not surprising that HFCS can be found in much of the processed food we eat. </p><p>If we really looked like what we eat, most Americans would look like kernels of corn. </p><p>In May 2009, a study comparing fructose and glucose was published in the Journal of Clinical Investigation. Under controlled conditions, scientists compared the metabolic effects of fructose with glucose. They found that consumption of fructose-sweetened (but not glucose-sweetened) beverages for 10 weeks increases cholesterol synthesis in the liver, promotes dyslipidemia (cholesterol imbalance), impairs insulin sensitivity, and increases dangerous abdominal fat deposits in overweight or obese adults.</p><p>These findings quickly gave fructose a bad name and prompted the corn refiners industry to respond with an extensive public relations campaign. They are even working to change the name HFCS to “corn sugar” in an attempt to alter public perception. </p><p>But let's not make fructose the only bad guy here. The real problem is our consumption of all added sugar. Naturally occurring sugars like fructose, found in fruit, and lactose, found in milk, are valuable nutrients. It is the amount of sugar added during processing, cooking, or baking that is the problem. In 1970, the American public consumed about 20 percent less added sugar than they did in 2005. This unhealthy increase is largely due to the use of added sugars in convenient processed foods. Next time you are at the grocery store, check ingredient labels to see how many products contain sugar, including HFCS. It is everywhere.</p><p>Our diets already contain plenty of sweets. Take a plain cracker, place it in your mouth, chew it and keep it there long enough for it to dissolve. The enzymes in your saliva break down the starch in the cracker into simple sugars you can easily taste. Starch is sugar.</p><p>Fruit sugar is fructose. Does this research mean that eating fruit will increase your risk of heart disease and diabetes? Absolutely not. Whole fruit comes with other nutrients and with plenty of fiber; you would have to eat large quantities of fruit to create the problems simple fructose causes. Fruit also gives you a feeling of fullness, unlike simple corn sugars. This is not the case with fruit juices. Juices are mostly sugared water, even without HFCS. The American Academy of Pediatrics recommends no fruit juice be given to babies until 6 months old, and then less than 6 ounces a day until they are 6 years old. Fruit juice increases the incidence of obesity. Whole fruit does not.</p><p>So eat a little Valentine's Day candy like the special treat it is. Read nutrition labels, avoid processed foods that include added sugars, and get your sweets the natural way — with real food and plenty of love from your sweetheart. </p><p><i>Dr. Stacey Kerr, a longtime Sonoma County family physician, graduated from UC Davis Medical School and has been certified in her specialty by the American Board of Family Medicine. Her columns are not intended as a substitute for hand-on medical advice or treatment. Consult your health care provider before adhering to any recommendations in this column. Email comments to drkerr@the-doctors-inn.com</i></p>