High-fructose corn syrup (HFCS), often called simply “corn syrup”, is the most common artificial sweetener used in processed foods and beverages. But because it is an artificially developed corn derivative, genetic modification and large amounts of processing are involved in making HFCS, which has led to health-related concerns about the product.

High-fructose corn syrup is created by using a series of enzymes to reduce cornstarch to glucose. The glucose is then converted into a high concentration of fructose through enzyme treatment.

Though the process takes a few steps, HCFS is still much cheaper to produce than sugar. It is also sweeter and easier to store than sugar, which is why manufacturers use it in food products.

HFCS is used in a variety of foods including breads, pastas, sauces, soft drinks, jams, jellies, cake mixes, and breakfast cereals. HFCS is also a common ingredient in health products such as protein and energy bars. In fact, simply look at the label of a processed food and it is likely to see high-fructose corn syrup listed as an ingredient.

Glucose is found naturally in fruits and vegetables. When eaten, the body’s cells break glucose down into energy before it can be turned into fat. Glucose also helps to regulate appetite and fat storage.

But glucose that has been turned into fructose does not have the same appetite-restricting effects, which makes it easier for a person to overeat. Furthermore, the liver converts fructose into fat at a faster rate than it converts glucose.

Because of the effects of fructose breakdown, health-related concerns have begun to form around high-fructose corn syrup, causing some doctors to believe it could account for the recent rise in obesity.

In addition to excess weight gain from faster fat conversion, an excess of fructose may also cause dental problems, poor nutrition, and a rise in blood lipids, which increases the risk of heart attack.

Before buying processed foods, make sure to look at the list of ingredients. If high-fructose corn syrup is listed toward the top, it indicates the food has relatively poor nutritional value.

To avoid some common sources of HFCS, some easy substitutions can be made:

• Instead of soda, try choosing 100 percent fruit juice (or, better yet, water)

• Replace sugary breakfast cereals with whole-grain versions

• Switch out doughnuts, cakes, and cookies with foods such as nuts, dried fruits, and raw veggies.

If sugary foods are hard to avoid because of a sweet tooth, honey is a good, natural alternative. It is also rich in antioxidants.

High-fructose corn syrup is an artificial sweetener containing no nutritional value apart from empty calories.

Because of concerns regarding weight gain from consuming too much HCFS, it is best to avoid foods with high concentrations of it (or any added sweeteners, for that matter).

Switching out processed foods for whole grains, fruit, and other natural, high-fiber foods, is a healthy first step.