high-fructose what?

Am I the only one who's a little confused about "high-fructose corn syrup"? I grew up being told that it's bad, and I've always shopped accordingly; but there's these new ads on TV (sponsored by companies that make HFCS, it should be noted) that talk about how it's just sugar, just like other sugars. They have a point.

Okay. So I set out to figure out what's up. This stuff comes from Wikipedia (read with a grain of salt, of course) and the Mayo Clinic's dietetics department (a pretty good source for nutrition info, I assume). 

1. Sugar is sugar is sugar is sugar, be it fructose, sucrose, glucose, lactose, or any other -ose.

• There are subtle differences in how each kind of -ose is digested. For example, some people have a genetic mutation that makes it hard for them to break down lactose, i.e. they're lactose intolerant; there are similar (but rarer) conditions for sucrose and fructose.
  
• But unless you're genetically intolerant, these differences are mostly too subtle to matter. For example, sucrose is one molecule of fructose and one molecule of glucose hooked together, thus it breaks down into 50% fructose and 50% glucose anyway. Glucose is absorbed in the small intestine and fructose in the liver, but they both end up in your bloodstream ready to be used to make ATP (which powers your body's cells).
  
• All the –oses have the SAME caloric content, because they’re all sugar. They all raise your blood sugar, because they’re all sugar. They all give you energy, because they’re all sugar.
  
• So, recap: HFCS (high fructose corn syrup), which is just a mix of fructose, glucose, and sucrose, is JUST SUGAR. It’s not some scary chemical compound that’s gonna give you cancer. It’s just a different percentage mix of sugars than, say, table sugar (which is just sucrose) or honey (which is about half fructose and half glucose). HFCS is just a popular sugar in processed foods because it’s cheap to make & transport.
  

2. Sugar, in and of itself, is NOT BAD FOR YOU. It is one of six* kinds of nutrients your body HAS to take in to be able to work: sugars, proteins, lipids (fats), vitamins, minerals, and water. (Carbohydrates are not their own category--carbs break down into sugars when they’re digested.)

• Thus, sugars are not the enemy; sugars in excess are the enemy. We know this, right? Moderation in all things? Turns out that this is so, so true for sugar. Your body needs it because it’s the basic unit of energy for your cells, but too much sugar is super, super bad for you.
  

3. Let’s talk about why too much sugar is so bad.

• Studies show (see the Wikipedia article for citations) that the more -ose you eat, be it HFCS or anything else, the more efficiently your body absorbs it (you body learns to make more uptake molecules over time). This means that if you eat a lot of sugar, your body absorbs a lot of sugar into your blood stream. If you eat less sugar, your body absorbs a smaller percentage of what sugar you do eat.
  
• These same studies say that even just 3 days can make a difference—3 days of a high-sugar diet leads to higher uptake percentages, and vice versa.
  
• The more sugars you eat, the more sugars you absorb and the more sugars you crave. Have a huge sweet tooth (like me)? It’s because you eat so much sugar. Sounds crazy, but it’s true. It’s a cycle.
  
• High-sugar diets tend to correlate with weight gain/obesity, diabetes, malnutritive diets (diets low in key nutrients), hyperactivity in kids (duh), fatigue in adults (because the post-eating drop in your blood sugar is worse than the original spike from the sugary foods), headaches, insomnia, irritability…the list goes on. No-fun, bad stuff.
  
• In essence, too much sugar is bad because it means either 1) you’re not getting the right balance of nutrients (e.g. if you eat too many sugary foods, you’re not leaving enough calories to come from protein or high-fiber foods) or 2) you’re eating too much (e.g. the proportion of sugar to other nutrients you get may be right, but there’s too many calories coming in overall). Both of these are Bad Things.
  

4. SO. High-fructose corn syrup is no worse for you than regular sugar, even the “good” sugar that comes naturally from fruits & vegetables (fructose). But here’s the kicker:

• High fructose corn syrup is bad for you when it’s in most processed foods, but only because of its QUANTITY. Foods with HFCS generally tend to have way more sugar than unprocessed foods. So yes, you should avoid HFCS, but you should also avoid disproportionate amounts of sugar in any form. Look for HFCS on the label, but also look for percentage of calories from carbohydrates (remember, these break down into sugars).

Wow! This has been a very educational afternoon for me. HFCS isn’t the enemy after all; sugar in excess is the enemy, and HFCS may only be an indicator of that. (The commercials are kind of right.) It’s also helped me re-commit to eating like I know I should: 

• High-fiber 
  
• “Good” fats in moderation 
  
• Sugars (/carbohydrates) in moderation 
  
• Lots of lean protein 
  
• Lots of fruits (not fruit juice) 
  
• Lots of veggies (in bright colors—that’s where the trace vitamins & minerals are) 
  
• Lots more water than I drink now 
  

…all of which boils down to what I’ve always known: the fewer pre-processed foods you eat, the better off you are. Because—with exceptions, of course—processed foods tend to be: 

• Low-fiber 
  
• Very high in fat 
  
• Very high in sugar 
  
• Low in protein 
  
• Low in fruits or veggies 
  

Besides, they are pretty likely to contain some sketchy chemicals (like tons of nitrates, etc.). Fresh & homemade is best! (Too bad how I’m always short on time & money, two essential ingredients to eating like I should…) 

Okay. So question for anyone reading: help me think of foods that are fast & cheap, but that would fit into the “good” eating category up there! Fresh fruits & veggies are a good start, as long as they’re not too pricey. What else? 

*Fiber isn’t considered a nutrient because your body doesn’t absorb it, but it’s important anyway because it 1) helps clean out your digestive track & keeps things moving (i.e. it makes you poop), and it 2) helps “fill you up” when you eat so you don’t consume more calories than your body actually needs. No fiber=no pooping and you get fat.