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The Bitter Truth About Sweeteners: How High Fructose Corn Syrup Affects Your Health

High fructose corn syrup is everywhere—from sodas to salad dressings—and it’s linked to obesity, fatty liver, and more. Learn how to spot it and cut it out.

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two glasses with beverage and straws. high fructose corn syrup
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In the 1970s, a sweet revolution swept through American food manufacturing—one that would shape diets and health outcomes for decades to come. That revolution was the introduction of high fructose corn syrup (HFCS), a cheaper alternative to traditional sugar made from corn. Fast-forward to today, and HFCS can be found in everything from sodas and cereals to condiments and salad dressings. But what’s the real cost of this sweet deal?

This post kicks off a series on processed food ingredients and their long-term impact on our health. Let’s start with the one that’s stirred up the most controversy: HFCS vs. sugar—and what it means for your body.

🍭 What Is High Fructose Corn Syrup?

HFCS is a sweetener made by converting corn starch into glucose, then using enzymes to convert some of that glucose into fructose. The two most common types are:

HFCS-42: 42% fructose, used in baked goods and cereals HFCS-55: 55% fructose, mainly used in sodas and sweetened drinks

For comparison, table sugar (sucrose) is made up of 50% glucose and 50% fructose—bound together. The key difference? In HFCS, the glucose and fructose are unbound, meaning they are absorbed more quickly by the body.

⚠️ The Health Risks of HFCS Compared to Sugar

1. Weight Gain and Obesity

HFCS is heavily used in sugary drinks, which don’t fill you up the way solid foods do. This can lead to overconsumption of calories without realizing it. Some studies suggest that the unbound fructose in HFCS may stimulate appetite more than table sugar.

🧠 Unlike glucose, fructose does not trigger insulin or leptin, the hormones that tell your body it’s full.

2. Fatty Liver Disease

Fructose is almost exclusively processed in the liver. Excess consumption, especially in the form of HFCS, can lead to non-alcoholic fatty liver disease (NAFLD)—a condition on the rise among both adults and children in the U.S.

3. Insulin Resistance and Type 2 Diabetes

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Over time, excess sugar intake—particularly from HFCS—can cause the body to become less responsive to insulin, leading to type 2 diabetes.

4. Heart Disease

HFCS has been linked to higher triglyceride levels, inflammation, and increased bad (LDL) cholesterol, all of which contribute to cardiovascular disease.

5. Increased Risk of Gout

High fructose intake can raise levels of uric acid, a byproduct that may lead to gout—a painful condition affecting the joints.

🍬 What About Table Sugar?

While HFCS may pose additional risks due to how quickly it’s absorbed and processed by the liver, table sugar isn’t innocent either. Excessive consumption of any added sugar contributes to:

Tooth decay Obesity Hormonal imbalance Inflammation and oxidative stress

The real issue is the overconsumption of added sugars in processed foods, regardless of whether it’s HFCS or traditional sugar.

🧾 Where Is HFCS Hiding?

It’s not just in sodas. Look out for HFCS in:

Fruit juices and sports drinks Flavored yogurts Canned fruits and vegetables Bread and pasta sauces Salad dressings and ketchup Breakfast cereals and snack bars

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🛒 What Can You Do?

Read labels: HFCS can be listed under multiple names (e.g., “corn syrup,” “glucose-fructose syrup”). Choose whole foods: Fresh fruits, vegetables, whole grains, and unprocessed proteins are your best allies. Limit sugary beverages: Try sparkling water, unsweetened teas, or simply water with lemon. Cook more at home: You’ll have full control over what goes into your meals.

🎙️ Coming Up on STM Daily News

This article is part of our Food Truths series—an exploration of the hidden ingredients in our daily diets and how they affect public health. Stay tuned for:

“The Salt That Sneaks In: Sodium Overload in American Meals” “Artificial Flavors, Real Risks” Special podcast episode: Sugar, Science, and the Sweet Industry Shift

💡 Final Takeaway

High fructose corn syrup is more than just a sweetener—it’s a marker of a highly processed food environment that’s taken a toll on public health. While sugar in all forms should be limited, HFCS poses unique metabolic challenges that make it worth avoiding whenever possible.

Your best defense? Awareness, label reading, and making small changes that add up to a big difference in your health.

Related Links:

High Fructose Corn Syrup (Wikipedia) https://en.wikipedia.org/wiki/High-fructose_corn_syrup

Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.

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  • Rod Washington

    Rod: A creative force, blending words, images, and flavors. Blogger, writer, filmmaker, and photographer. Cooking enthusiast with a sci-fi vision. Passionate about his upcoming series and dedicated to TNC Network. Partnered with Rebecca Washington for a shared journey of love and art.

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Rod: A creative force, blending words, images, and flavors. Blogger, writer, filmmaker, and photographer. Cooking enthusiast with a sci-fi vision. Passionate about his upcoming series and dedicated to TNC Network. Partnered with Rebecca Washington for a shared journey of love and art.

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What Are Comfort Foods—and Why Do We Crave Them?

Comfort foods go beyond taste—they offer emotional reassurance, cultural identity, and nostalgia. Learn why we crave them and how they connect us.

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Comfort foods go beyond taste—they offer emotional reassurance, cultural identity, and nostalgia. Learn why we crave them and how they connect us.

What Are Comfort Foods—and Why Do We Crave Them?

Food & Beverage | The Knowledge Comfort foods are more than just meals—they are emotional touchstones. From a bowl of chicken noodle soup to a plate of mac and cheese, comfort foods provide familiarity, warmth, and reassurance during moments of stress, illness, or nostalgia. While comfort foods vary by culture and personal experience, their purpose is universal: they make us feel grounded, safe, and connected.

What Defines Comfort Food?

Although comfort foods differ from person to person, they often share common characteristics:
  • Familiar and nostalgic – Foods tied to childhood or family traditions
  • Warm and filling – Soups, casseroles, stews, and baked dishes
  • Emotionally satisfying – Comforting beyond physical hunger
  • Rich in carbohydrates or fats – Which can influence mood-regulating chemicals in the brain
These foods are rarely chosen for convenience alone—they’re chosen because they feel like home.

The Science Behind Comfort Foods

There is real science behind why comfort foods make us feel better. Carbohydrate-rich foods can increase the production of serotonin, a neurotransmitter that helps regulate mood and promote a sense of calm. Warm foods also play a role. Studies suggest that warmth can enhance feelings of safety and emotional comfort, which may explain why soups, stews, and hot meals are commonly craved during stressful times or colder seasons. In short, comfort foods don’t just satisfy hunger—they support emotional well-being.

Comfort Foods Are Cultural

Every culture has its own version of comfort food, shaped by tradition, availability, and shared history:
  • United States: Mac and cheese, meatloaf, mashed potatoes
  • Mexico: Tamales, pozole
  • Italy: Pasta, lasagna
  • Japan: Ramen, curry rice
  • India: Dal with rice
What makes these foods comforting isn’t the recipe—it’s the memory and meaning attached to them.

Why We Turn to Comfort Foods

People often crave comfort foods during moments of emotional or physical vulnerability, including:
  • Stress or anxiety
  • Illness or fatigue
  • Homesickness
  • Major life changes
  • Celebrations and family gatherings
In uncertain moments, familiar flavors help restore a sense of normalcy and emotional balance.

More Than a Meal

Comfort food isn’t about indulgence or nutrition alone—it’s about connection. These dishes link us to people, places, and moments that shaped us. That’s why comfort foods endure across generations, cultures, and changing trends. Comfort food doesn’t just feed the body. It feeds the moment.

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The 8,000-Year History of Pecans: How America’s Only Native Nut Became a Holiday Staple

Discover how pecans went from ignored trees to holiday staples over 8,000 years. Learn about Native American pecan use, the enslaved man who revolutionized pecan grafting, George Washington’s pecan obsession, and why the US produces 80% of the world’s pecans.

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Last Updated on December 22, 2025 by Daily News Staff

file 20251113 56 e454f1.jpg?ixlib=rb 4.1
Pecan pie is a popular holiday treat in the United States. Julie Deshaies/iStock via Getty Images

How pecans went from ignored trees to a holiday staple – the 8,000-year history of America’s only native major nut crop

Shelley Mitchell, Oklahoma State University Pecans have a storied history in the United States. Today, American trees produce hundreds of million of pounds of pecans – 80% of the world’s pecan crop. Most of that crop stays here. Pecans are used to produce pecan milk, butter and oil, but many of the nuts end up in pecan pies. Throughout history, pecans have been overlooked, poached, cultivated and improved. As they have spread throughout the United States, they have been eaten raw and in recipes. Pecans have grown more popular over the decades, and you will probably encounter them in some form this holiday season. I’m an extension specialist in Oklahoma, a state consistently ranked fifth in pecan production, behind Georgia, New Mexico, Arizona and Texas. I’ll admit that I am not a fan of the taste of pecans, which leaves more for the squirrels, crows and enthusiastic pecan lovers.

The spread of pecans

The pecan is a nut related to the hickory. Actually, though we call them nuts, pecans are actually a type of fruit called a drupe. Drupes have pits, like the peach and cherry.
Three green, oval-shaped pods on the branch of a tree
Three pecan fruits, which ripen and split open to release pecan nuts, clustered on a pecan tree. IAISI/Moment via Getty Images
The pecan nuts that look like little brown footballs are actually the seed that starts inside the pecan fruit – until the fruit ripens and splits open to release the pecan. They are usually the size of your thumb, and you may need a nutcracker to open them. You can eat them raw or as part of a cooked dish. The pecan derives its name from the Algonquin “pakani,” which means “a nut too hard to crack by hand.” Rich in fat and easy to transport, pecans traveled with Native Americans throughout what is now the southern United States. They were used for food, medicine and trade as early as 8,000 years ago.
A map of the US with parts of Texas, Louisiana, Oklahoma, Arkansas and Missouri highlighted in green.
Pecans are native to the southern United States. Elbert L. Little Jr. of the U.S. Department of Agriculture, Forest Service
Pecans are native to the southern United States, and while they had previously spread along travel and trade routes, the first documented purposeful planting of a pecan tree was in New York in 1722. Three years later, George Washington’s estate, Mount Vernon, had some planted pecans. Washington loved pecans, and Revolutionary War soldiers said he was constantly eating them. Meanwhile, no one needed to plant pecans in the South, since they naturally grew along riverbanks and in groves. Pecan trees are alternate bearing: They will have a very large crop one year, followed by one or two very small crops. But because they naturally produced a harvest with no input from farmers, people did not need to actively cultivate them. Locals would harvest nuts for themselves but otherwise ignored the self-sufficient trees. It wasn’t until the late 1800s that people in the pecan’s native range realized the pecan’s potential worth for income and trade. Harvesting pecans became competitive, and young boys would climb onto precarious tree branches. One girl was lifted by a hot air balloon so she could beat on the upper branches of trees and let them fall to collectors below. Pecan poaching was a problem in natural groves on private property.

Pecan cultivation begins

Even with so obvious a demand, cultivated orchards in the South were still rare into the 1900s. Pecan trees don’t produce nuts for several years after planting, so their future quality is unknown.
Two lines of trees
An orchard of pecan trees. Jon Frederick/iStock via Getty Images
To guarantee quality nuts, farmers began using a technique called grafting; they’d join branches from quality trees to another pecan tree’s trunk. The first attempt at grafting pecans was in 1822, but the attempts weren’t very successful. Grafting pecans became popular after an enslaved man named Antoine who lived on a Louisiana plantation successfully produced large pecans with tender shells by grafting, around 1846. His pecans became the first widely available improved pecan variety.
A cut tree trunk with two smaller, thiner shoots (from a different type of tree) protruding from it.
Grafting is a technique that involves connecting the branch of one tree to the trunk of another. Orest Lyzhechka/iStock via Getty Images
The variety was named Centennial because it was introduced to the public 30 years later at the Philadelphia Centennial Expedition in 1876, alongside the telephone, Heinz ketchup and the right arm of the Statue of Liberty. This technique also sped up the production process. To keep pecan quality up and produce consistent annual harvests, today’s pecan growers shake the trees while the nuts are still growing, until about half of the pecans fall off. This reduces the number of nuts so that the tree can put more energy into fewer pecans, which leads to better quality. Shaking also evens out the yield, so that the alternate-bearing characteristic doesn’t create a boom-bust cycle.

US pecan consumption

The French brought praline dessert with them when they immigrated to Louisiana in the early 1700s. A praline is a flat, creamy candy made with nuts, sugar, butter and cream. Their original recipe used almonds, but at the time, the only nut available in America was the pecan, so pecan pralines were born.
Two clusters of nuts and creamy butter on a plate.
Pralines were originally a French dessert, but Americans began making them with pecans. Jupiterimages/The Image Bank via Getty Images
During the Civil War and world wars, Americans consumed pecans in large quantities because they were a protein-packed alternative when meat was expensive and scarce. One cup of pecan halves has about 9 grams of protein. After the wars, pecan demand declined, resulting in millions of excess pounds at harvest. One effort to increase demand was a national pecan recipe contest in 1924. Over 21,000 submissions came from over 5,000 cooks, with 800 of them published in a book. Pecan consumption went up with the inclusion of pecans in commercially prepared foods and the start of the mail-order industry in the 1870s, as pecans can be shipped and stored at room temperature. That characteristic also put them on some Apollo missions. Small amounts of pecans contain many vitamins and minerals. They became commonplace in cereals, which touted their health benefits. In 1938, the federal government published the pamphlet Nuts and How to Use Them, which touted pecans’ nutritional value and came with recipes. Food writers suggested using pecans as shortening because they are composed mostly of fat. The government even put a price ceiling on pecans to encourage consumption, but consumers weren’t buying them. The government ended up buying the surplus pecans and integrating them into the National School Lunch Program.
A machine with an arm attached to a tree, and a wheeled cab on the ground.
Today, pecan producers use machines called tree shakers to shake pecans out of the trees. Christine_Kohler/iStock via Getty Images
While you are sitting around the Thanksgiving table this year, you can discuss one of the biggest controversies in the pecan industry: Are they PEE-cans or puh-KAHNS? Editor’s note: This article was updated to include the amount of protein in a cup of pecans. Shelley Mitchell, Senior Extension Specialist in Horticulture and Landscape Architecture, Oklahoma State University This article is republished from The Conversation under a Creative Commons license. Read the original article.
High Demand Marks “Veggies for Veterans” Event Amid SNAP Delays
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How Pecans Became a Holiday Staple: 8,000 Years of American Pecan History

Pecan History? Discover the 8,000-year history of pecans—America’s only native major nut crop. Learn how pecans evolved from wild, overlooked trees to a beloved holiday staple found in pies, pralines, and more.

Published

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Last Updated on December 18, 2025 by Daily News Staff

How Pecans Became a Holiday Staple: 8,000 Years of American Pecan History
Pecan pie is a popular holiday treat in the United States. Julie Deshaies/iStock via Getty Images

How Pecans Became a Holiday Staple: 8,000 Years of American Pecan History

Shelley Mitchell, Oklahoma State University Pecans have a storied history in the United States. Today, American trees produce hundreds of million of pounds of pecans – 80% of the world’s pecan crop. Most of that crop stays here. Pecans are used to produce pecan milk, butter and oil, but many of the nuts end up in pecan pies. Throughout history, pecans have been overlooked, poached, cultivated and improved. As they have spread throughout the United States, they have been eaten raw and in recipes. Pecans have grown more popular over the decades, and you will probably encounter them in some form this holiday season. I’m an extension specialist in Oklahoma, a state consistently ranked fifth in pecan production, behind Georgia, New Mexico, Arizona and Texas. I’ll admit that I am not a fan of the taste of pecans, which leaves more for the squirrels, crows and enthusiastic pecan lovers.

The spread of pecans

The pecan is a nut related to the hickory. Actually, though we call them nuts, pecans are actually a type of fruit called a drupe. Drupes have pits, like the peach and cherry.
Three green, oval-shaped pods on the branch of a tree
Three pecan fruits, which ripen and split open to release pecan nuts, clustered on a pecan tree. IAISI/Moment via Getty Images
The pecan nuts that look like little brown footballs are actually the seed that starts inside the pecan fruit – until the fruit ripens and splits open to release the pecan. They are usually the size of your thumb, and you may need a nutcracker to open them. You can eat them raw or as part of a cooked dish. The pecan derives its name from the Algonquin “pakani,” which means “a nut too hard to crack by hand.” Rich in fat and easy to transport, pecans traveled with Native Americans throughout what is now the southern United States. They were used for food, medicine and trade as early as 8,000 years ago.
A map of the US with parts of Texas, Louisiana, Oklahoma, Arkansas and Missouri highlighted in green.
Pecans are native to the southern United States. Elbert L. Little Jr. of the U.S. Department of Agriculture, Forest Service
Pecans are native to the southern United States, and while they had previously spread along travel and trade routes, the first documented purposeful planting of a pecan tree was in New York in 1722. Three years later, George Washington’s estate, Mount Vernon, had some planted pecans. Washington loved pecans, and Revolutionary War soldiers said he was constantly eating them. Meanwhile, no one needed to plant pecans in the South, since they naturally grew along riverbanks and in groves. Pecan trees are alternate bearing: They will have a very large crop one year, followed by one or two very small crops. But because they naturally produced a harvest with no input from farmers, people did not need to actively cultivate them. Locals would harvest nuts for themselves but otherwise ignored the self-sufficient trees. It wasn’t until the late 1800s that people in the pecan’s native range realized the pecan’s potential worth for income and trade. Harvesting pecans became competitive, and young boys would climb onto precarious tree branches. One girl was lifted by a hot air balloon so she could beat on the upper branches of trees and let them fall to collectors below. Pecan poaching was a problem in natural groves on private property.

Pecan cultivation begins

Even with so obvious a demand, cultivated orchards in the South were still rare into the 1900s. Pecan trees don’t produce nuts for several years after planting, so their future quality is unknown.
Two lines of trees
An orchard of pecan trees. Jon Frederick/iStock via Getty Images
To guarantee quality nuts, farmers began using a technique called grafting; they’d join branches from quality trees to another pecan tree’s trunk. The first attempt at grafting pecans was in 1822, but the attempts weren’t very successful. Grafting pecans became popular after an enslaved man named Antoine who lived on a Louisiana plantation successfully produced large pecans with tender shells by grafting, around 1846. His pecans became the first widely available improved pecan variety.
A cut tree trunk with two smaller, thiner shoots (from a different type of tree) protruding from it.
Grafting is a technique that involves connecting the branch of one tree to the trunk of another. Orest Lyzhechka/iStock via Getty Images
The variety was named Centennial because it was introduced to the public 30 years later at the Philadelphia Centennial Expedition in 1876, alongside the telephone, Heinz ketchup and the right arm of the Statue of Liberty. This technique also sped up the production process. To keep pecan quality up and produce consistent annual harvests, today’s pecan growers shake the trees while the nuts are still growing, until about half of the pecans fall off. This reduces the number of nuts so that the tree can put more energy into fewer pecans, which leads to better quality. Shaking also evens out the yield, so that the alternate-bearing characteristic doesn’t create a boom-bust cycle.

US pecan consumption

The French brought praline dessert with them when they immigrated to Louisiana in the early 1700s. A praline is a flat, creamy candy made with nuts, sugar, butter and cream. Their original recipe used almonds, but at the time, the only nut available in America was the pecan, so pecan pralines were born.
Two clusters of nuts and creamy butter on a plate.
Pralines were originally a French dessert, but Americans began making them with pecans. Jupiterimages/The Image Bank via Getty Images
During the Civil War and world wars, Americans consumed pecans in large quantities because they were a protein-packed alternative when meat was expensive and scarce. One cup of pecan halves has about 9 grams of protein. After the wars, pecan demand declined, resulting in millions of excess pounds at harvest. One effort to increase demand was a national pecan recipe contest in 1924. Over 21,000 submissions came from over 5,000 cooks, with 800 of them published in a book. Pecan consumption went up with the inclusion of pecans in commercially prepared foods and the start of the mail-order industry in the 1870s, as pecans can be shipped and stored at room temperature. That characteristic also put them on some Apollo missions. Small amounts of pecans contain many vitamins and minerals. They became commonplace in cereals, which touted their health benefits. In 1938, the federal government published the pamphlet Nuts and How to Use Them, which touted pecans’ nutritional value and came with recipes. Food writers suggested using pecans as shortening because they are composed mostly of fat. The government even put a price ceiling on pecans to encourage consumption, but consumers weren’t buying them. The government ended up buying the surplus pecans and integrating them into the National School Lunch Program.
A machine with an arm attached to a tree, and a wheeled cab on the ground.
Today, pecan producers use machines called tree shakers to shake pecans out of the trees. Christine_Kohler/iStock via Getty Images
While you are sitting around the Thanksgiving table this year, you can discuss one of the biggest controversies in the pecan industry: Are they PEE-cans or puh-KAHNS? Editor’s note: This article was updated to include the amount of protein in a cup of pecans. Shelley Mitchell, Senior Extension Specialist in Horticulture and Landscape Architecture, Oklahoma State University This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Link: https://stmdailynews.com/food-and-drink/

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