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High fructose corn syrup is an ingredient in most of the things we consume on a daily basis. Some health officials have warned against it claiming it is contributing to America's growing rate of obesity.

Now, researchers are suggesting that there is no significant difference in eliminating one sweetner and that it is possible to lose weight while consuming sugar and high fructose corn syrup on a reduced calorie diet.  

According to a study published in the Nutrition Journal, people can lose weight while consuming typical amounts of sugar or high fructose corn syrup (HFCS) if their overall caloric intake is reduced.

James Rippe, one of the study's authors, said this new research discredits the criticisms of high fructose corn syrup in the diet.

"The results show that equally reduced-calorie diets caused similar weight loss regardless of the type or amount of added sugars," Rippe said. "This lends further support to findings by our research group and others that table sugar and HFCS are metabolically equivalent."

Researchers looked at sweeteners consumed in real-world diets and at levels that are typical among American consumers. They studied 247 overweight or obese people ages 25 to 60. After 12 weeks on a reduced calorie diet, there was no evidence that either table sugar or HFCS prevented weight loss when the amount of overall calories was reduced.

The researchers said that the results are significant for those trying to lose weight and anyone concerned about the type of added sugars in foods and beverages they consume.

"Misinformation about added sugars, particularly high fructose corn syrup, has caused many people to lose sight of the fact that there is no silver bullet when it comes to weight loss," Rippe said. "A reduction in calorie consumption, along with exercise and a balanced diet, is what's most important when it comes to weight loss."

The American Heart Association recommends men limit added sugar, like high fructose corn syrup, to 36 g, or 9 tsp., per day and that women limit added sugar to 24 g, or 6 tsp., per day. An additional recommendation calls for limiting sugary soft drinks to 36 oz. per week, or 450 calories, based on a 2,000-calorie diet. The calories from soft drinks cause more weight gain than the calories from solid foods. These limits only pertain to added sugars, not sugars that occur naturally in some foods. The average American consumes 21 tsp., or 84 g, of sugar daily, far more than recommended.