Princeton University researchers have demonstrated in two studies that rats fed high fructose corn syrup (HFC) gained significantly more weight than those fed table sugar. And it appears that the excess fructose ingested is being metabolized to produce fat while glucose is largely being processed for energy or stored as glycogen in the liver and muscles.

“The first study showed that male rats given water sweetened with high-fructose corn syrup in addition to a standard diet of rat chow gained much more weight than male rats that received water sweetened with table sugar, or sucrose, in conjunction with the standard diet. The concentration of sugar in the sucrose solution was the same as is found in some commercial soft drinks, while the high-fructose corn syrup solution was half as concentrated as most sodas.”

“The second experiment — the first long-term study of the effects of high-fructose corn syrup consumption on obesity in lab animals — monitored weight gain, body fat and triglyceride levels in rats with access to high-fructose corn syrup over a period of six months. Compared to animals eating only rat chow, rats on a diet rich in high-fructose corn syrup showed characteristic signs of metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size: Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet.”

High fructose corn syrup is found in many processed foods and beverages including fruit juice, soda, energy drinks, bread, crackers, ketchup, mayonnaise, yogurt, and soup. In fact two thirds of foods found in your local grocery store will contain HFC. HFC is implicated as a primary factor in the dramatic increase in obesity and diabetes.

So, how can we minimize the intake of HFC. First reduce the intake of soda and sugary beverages. Next, eat more fresh fruits and vegetables and lean protein, minimizing the intake of processed foods. These two simple measures can have a dramatic impact on weight gain and your health.

For a comprehensive overview of the detrimental effects of HFC I encourage you to watch Dr. Lustig’s YouTube video, in which he argues that the current obesity epidemic is due to the marked increase in consumption of fructose over the last 30 years. He also points out that fructose is toxic in large quantities, because it is metabolized in the liver in the same way as alcohol, which drives fat storage and makes the brain think it is hungry.