What is the connection between fructose and belly fat?
- How to Lose Belly Fat
The average American eats about 136 pounds of added sugar each year. Approximately 57 pounds of this additional sugar is in the form of High Fructose corn Syrup (HFCS). If we look back and compare today’s outrageously high intake of sugar and HFCS to the average American diet in 1966, we see a startling change in the amount of sugar consumption. In 1966, we ate NO High Fructose Corn Syrup and added sugar averaged about 113 pounds, per person; that’s 23 pounds less than we consume now. The question is, can simply changing our food not only help us lose weight, but help us lose belly fat as well?
According to the Center for Disease Control (CDC), women under the age of 50 weigh approximately 27.5 pounds more and are an inch taller than in 1960; men under 50 weigh about 23.5 pounds more and are one and a half inches taller, on average. Older adults also show dramatic weight increases, men between 50 and 59 were nearly 28 pounds heavier, while those between 60 and 74 showed a whopping 33 pound average increase! With everything we know about the dangers of carrying excess weight, we’re not losing fat; instead Americans are getting bigger and fatter, we need to lose weight fast! We need to learn how to lose fat and improve our health.
High Fructose Corn Syrup (HFCS) includes any of a group of corn syrups that have undergone an enzymatic process to convert its glucose into fructose. It is then mixed with pure corn syrup (100% glucose) to achieve the desired level of sweetness. In the United States, HFCS is typically used as a sugar substitute in most processed foods and beverages, including yogurt, bread and soft drinks.
The most common varieties of High Fructose Corn Syrup are: HFCS 55 (used mostly in soft drinks), HFCS 55 is comprised of approximately 55% fructose and 42% glucose; and HFCS 42 (used in processed foods, baked goods and other commercially prepared products), HFCS 42 is approximately 42% fructose and 53% glucose. Many critics argue that the extensive use of HFCS in food contributes to weight gain by altering normal appetite functions, and that the use of HFCS in some foods may be a source of mercury.
The American Medical Association (AMA) suggests “it appears unlikely that HFCS contributes more to obesity or other conditions than sucrose”, but it also calls for further independent research on the use of HFCS. In 1976, the U.S. Food and Drug Administration (FDA) classified HFCS as generally recognized as safe (GRAS). However, today, over 85% of the corn syrup produced in the U.S. is a genetically modified product. This may be even more reason for concern.
So, what is the problem with HFCS? Does it change your metabolism? Is it the danger of consuming another Genetically Modified (GM) food? Or is it simply that we consume too much of it? Whatever the problem, the occurrence of belly fat, or stomach fat, is on the rise and so is the consumption of HFCS.
According to an article published in the Journal of Clinical Investigation consuming fructose sweetened beverages increases visceral adiposity, or belly fat. In a small study, fructose was given to one group and glucose to another. They received 25% of their calories for 10 weeks through either fructose or glucose, and as would be expected both groups gained weight. However, the group that received fructose had more belly fat, higher blood sugar, higher insulin levels, more oxidized cholesterol and less insulin sensitivity. What does this mean? Higher insulin levels and less insulin sensitivity cause the body to store fat, belly fat. This is the dangerous visceral fat that has Americans struggling to find how to lose belly fat. Losing belly fat is not just about the aesthetic value, excess belly fat poses significant health issues.
If you want to learn how to lose belly fat, you need to lose weight in general. When you begin to shed the pounds, you’ll lose belly fat as well. In fact, belly fat is usually the first to go. That’s good news.
How can you avoid HFCS?
High Fructose Corn Syrup is hard to avoid if you eat convenience foods or processed foods – it’s used in soft drinks, bread, candy bars, fruit drinks, salad dressings and thousands of other items.
- Avoid fast foods.
- Read food labels carefully.
- Learn which of your favorite foods do not contain HFCS
- Find alternatives to your favorite foods that contain HFCS
- Eat foods that you prepare yourself, avoid processed convenience foods.
Eat for flavor and for health!
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Ola! Newhowtolosebellyfat,
This might be off topic, however, Losing belly fat really isn’t rocket science. The reason most people aren’t successful in permanently losing belly fat, or any fat for that matter, is they quit too soon. We live in an age of instant gratification and we expect what took us a couple of years to add on to our bellies to go away with three weeks of starving and exercise. As you probably already know, that just doesn’t work.
Kindest Regards
Leonard, you are absolutely right. It isn’t rocket science, it is just that we get stuck in some poor eating and exercise habits and it can be hard to change. Developing a leaner body requires making some changes that might seem uncomfortable at first, but once you adapt, you find it extremely rewarding. In fact, you generally have more energy, feel better and of course, look great. I think you hit the nail on the head when you talk about instant gratification, weight loss takes time. There are no magic bullets, just a change in habits and the willingness to stick with it through the long haul.