- With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
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Katherine Zeratsky, R.D., L.D.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the Food & Nutrition Center, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.
Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
Nutrition basics (20)
- Water softeners: How much sodium do they add?
- Caffeine: Is it dehydrating or not?
- Coffee and health: What does the research say?
- see all in Nutrition basics
Healthy diets (8)
- Diverticulitis diet: Can certain foods trigger an attack?
- Butter vs. margarine: Which is better for my heart?
- Canola oil: Does it contain toxins?
- see all in Healthy diets
Healthy cooking (10)
- Lentils: How do I cook with them?
- Food poisoning: How long can you safely keep leftovers?
- Canned pumpkin: Better than fresh?
- see all in Healthy cooking
Healthy menus and shopping strategies (6)
- Calories in sushi: What are the low-cal options?
- Vegetable juice: As good as whole vegetables?
- Buying beef? A guide to choosing the leanest cuts
- see all in Healthy menus and shopping strategies
Nutritional supplements (15)
- Vitamin water: Better than plain water?
- Ground flaxseed: Better than whole?
- Vitamin C: Can too much be harmful?
- see all in Nutritional supplements
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Question
High-fructose corn syrup: What are the concerns?
High-fructose corn syrup seems to be a common ingredient in many foods. What are the concerns about high-fructose corn syrup?
Answer
from Katherine Zeratsky, R.D., L.D.
High-fructose corn syrup is a common sweetener and preservative. High-fructose corn syrup is made by changing the sugar (glucose) in cornstarch to fructose — another form of sugar. The end product is a combination of fructose and glucose. Because it extends the shelf life of processed foods and is cheaper than sugar, high-fructose corn syrup has become a popular ingredient in many sodas, fruit-flavored drinks and other processed foods.
So far, research has yielded conflicting results about the effects of high-fructose corn syrup. For example, various early studies showed an association between increased consumption of sweetened beverages (many of which contained high-fructose corn syrup) and obesity. But recent research — some of which is supported by the beverage industry — suggests that high-fructose corn syrup isn't intrinsically less healthy than other sweeteners, nor is it the root cause of obesity.
While research continues, moderation remains important. Many beverages and other processed foods made with high-fructose corn syrup and other sweeteners are high in calories and low in nutritional value. Regularly including these products in your diet has the potential to promote obesity — which, in turn, promotes conditions such as type 2 diabetes, high blood pressure and coronary artery disease.
If you're concerned about the amount of high-fructose corn syrup or other sweeteners in your diet, consider these tips:
- Limit processed foods.
- Avoid foods that contain added sugar.
- Choose fresh fruit rather than fruit juice or fruit-flavored drinks. Even 100 percent fruit juice has a high concentration of sugar.
- Choose fruit canned in its own juices instead of heavy syrup.
- Drink less soda.
- Don't allow sweetened beverages to replace milk, especially for children.
Low-sodium diet: Why is processed food so salty?
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 10, 2008.
- Schulze MB, et al. Sugar-sweetened beverages, weight gain, and incidence of type 2 diabetes in young and middle-aged women. Journal of the American Medical Association. 2004;292(8):927-934.
- Food additives. Center for Science in the Public Interest. http://www.cspinet.org/reports/chemcuisine.htm. Accessed Oct. 13, 2008.
- Stanhope KL, et al. Twenty-four-hour endocrine and metabolic profiles following consumption of high-fructose corn syrup-, sucrose-, fructose-, and glucose sweetened beverages with meals. American Journal of Clinical Nutrition. 2008;87(5):1194-1203.
- Forshee RA, et al. Sugar-sweetened beverages and body mass index in children and adolescents: A meta-analysis. American Journal of Clinical Nutrition. 2008;87(6):1662-1671.
- Harms RW (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 10, 2008.
