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UK Health & Wellness October 2010
Ask the Expert: Is High Fructose Corn Syrup same as sugar?

applequestionmarkQ: For years, I've heard that high fructose corn syrup is bad. Now I'm seeing commercials that say it's processed by the body just like table sugar. What is the truth?
 
A:
High fructose corn syrup (HFCS) is a calorie-providing sweetener used to sweeten foods and beverages, particularly processed and store-bought foods. HFCS is a desirable food ingredient for food manufacturers because it is equally as sweet as table sugar, blends well with other foods, helps foods to maintain a longer shelf life, and is less expensive (due to government subsidies on corn) than other sweeteners.
 
Table sugar (also called sucrose) and HFCS both consist of two simple sugars: fructose and glucose. The proportion of fructose and glucose in HFCS is basically the same ratio as table sugar, which is made of 50% fructose and 50% glucose. Both sweeteners contain the same number of calories (4 calories per gram).
 
Because of differences in how HFCS and sugar are digested, theories abound that HFCS has a greater impact on blood glucose levels than regular sugar (sucrose).
 
However, research has shown that there are no significant differences between HFCS and sugar (sucrose) when it comes to the production of insulin, leptin (a hormone that regulates fullness), ghrelin (the "hunger" hormone), or changes in blood glucose levels. In addition, satiety studies done on HFCS and sugar (sucrose) have found no difference in appetite regulation, feelings of fullness, or short-term energy intake. So even though there are differences in how the body breaks down sugar and HFCS, both sweeteners enter the bloodstream as glucose and fructose-the metabolism of which is identical. There is no significant difference in the overall rate of absorption between table sugar and HFCS, which explains why these two sweeteners have the same effects on the body.
 
The association between high-fructose corn syrup and obesity may reflect that we consume so much of it. And because high fructose corn syrup is the main sweetener in most soft drinks and a common one in other processed foods, many people may just consume more of it than other sugars. The typical American consumes more than 300 calories (or 19 teaspoons) daily from sugar, HFCS, and other caloric sweeteners that provide no nutritional value. This is definitely affecting our weight and overall health. Added sugar should be limited to 6 teaspoons per day for women and 9 teaspoons per day for men. It is time to take charge and cut back!  
 
-- Karen Bryla McNees, Ed.D., R.D., Wellness Dietitian
 

Adapted from: "The Truth About High Fructose Corn Syrup," sparkpeople.com; "The Whole Truth About High Fructose Corn Syrup," consumerreports.org
 
Upcoming Events   
 
Free Lunch & Learn: Fit vs. Fun 
Physical Activity, Fitness, Exercise ... They're all the same, right? Wrong! You don't have to be fit to exercise, and getting exercise doesn't guarantee you're fit. And guess what? Fitness can be fun too! You may even get a new outlook on making physical activity a fun part of a healthy life. Join us for "Fit vs. Fun ," Oct. 14, from 12:10-12:50 p.m., in the Gallery Room, W.T. Young Library. Feel free to bring your lunch. Register now
 
Start! Moving Fall Challenge 
The MyStart! Online program is a free and easy way to track your physical activity and nutrition intake, and WIN PRIZES by completing UK's Start! Moving Challenge. It's a free 10-week physical activity challenge for UK employees, retirees, spouses, and sponsored dependents. New this fall, TEAMS may register! UK's Fall Challenge runs from Oct. 6 to Dec. 17, 2010. Register for the challenge by Oct. 11. And be sure to drop by the Start! Kickoff Tent, Oct. 6, from 10 a.m. to 2 p.m., at the sidewalk between W.T. Young Library and Rose Street. Get water, more info, and a freebie!
Register now.   

Relax! Get a therapeutic chair massage
The UK Health & Wellness Program makes therapeutic chair massages available at various campus locations throughout the year. The cost is just $5 for 10 minutes or $10 for 20 minutes (no refunds). Reservations and advanced payment are required. The next chair massage is Oct. 11, from 9 a.m. - 1 p.m., Mining & Minerals Bldg., Room 102. To make your reservation, call (859) 257-9355.
 
Free Health Smart: Conversations About Your Health 
Confused about your prescription medicines? Overwhelmed by the cost? Join us for a FREE presentation: "Managing YOUR Prescriptions," Oct. 12, 12-1 p.m., Room 220 Suite 2, Scovell Hall. Register now.  
 
 
Weight Loss Matters: Reality-Based Weight Loss
Weight Loss Matters is a 10-week weight-loss program that teaches you how to eat, rather than how to diet. You'll work toward your goals with the help of our registered dietitians. Classes meet once a week either in-person or online. The initial fee is $50, and participants can re-join subsequent sessions for free as long as they make progress. New classes begin Nov.  2, 3, and 4. The registration deadline is Oct. 29. Register now
hsGet Health Smart with a Quick "Check Up"
 

Can anger lead to health problems?
 
 Anger is a natural response to life's stresses and frustrations. You might not think of anger as a "health problem." But studies show anger may lead to increased risk of high blood pressure, heart disease, and stroke. Anger may also be a symptom of underlying health problems such as depression. How do you know when anger is a problem? There are several circumstances in which you should see your doctor about anger, including:
  • Anger that became a problem after a head injury or stroke.
  • Outbursts of anger that include memory loss or confusion, or affect your ability to perform routine tasks.
  • Anger that results in emotional or physical harm, destruction of property, or long-term anger which causes stress and feeling of powerlessness.
For more helpful tips and a guide to expressing anger in healthy ways, see pages 267-268 in the "Healthier at Home Book." If you do not have a book, please visit the Health Smart website to learn ways to earn one.
Pumpkin Ratatouille

Ready in 1 hour � Makes 4 servings
2 tbsp olive oil
1 clove garlic, minced
1 small yellow onion, diced
2 cups pumpkin, cubed
2 cups cauliflower, chopped
1 oz walnuts, chopped
1 tbsp curry powder
 
Preheat oven to 400�F. Combine all ingredients in a baking dish and roast for approximately 45 minutes. Toss every 10 minutes until pumpkin is tender. Serve immediately.

NUTRIENTS PER SERVING (1/2 cup):

Calories: 188, Total Fats: 8 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 18 mg, Total Carbohydrates: 10 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 3 g, Iron: 1 mg  

 
From: Oxygen Magazine, Oct. 2010 (oxygenmag.com)
In This Issue
Ask the Expert: High Fructose Corn Syrup
Upcoming Events
Get Health Smart
Tasty Recipe!
Quick Links
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Each Friday (Oct. 8, 15, 22, and 29), we will give a prize to one lucky, randomly selected Facebook "fan."  You must be a UK employee, retiree, spouse/sponsored dependent to win.

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Editor: Melanie J. Sparks
 
Please Note: Only University of Kentucky employees, retirees, spouses, and sponsored dependents are eligible for UK Health & Wellness services and programs.