Maybe you've seen the commercials with the popsicle and the punch and the people with no way to back up their beliefs that the high fructose corn syrup in them is bad.

These ads - which are sponsored by the Corn Refiners Association and encourage viewers to seek more information at a Web site, SweetSurprise.com - point out that high fructose corn syrup is made from corn, doesn't have artificial ingredients and, like sugar, is fine in moderation. But is it true that the product, which has been blamed for the increase in obesity and type 2 diabetes in the United States, really isn't as bad as it's been made out to be?

It is true that when it comes to composition, high fructose corn syrup is similar to sucrose, or table sugar, says Sarah Willis, a registered dietician with Heartland Wellness Connections. While sucrose is half glucose and half fructose, high fructose corn syrup is 55 percent fructose and 45 percent glucose (It was given the designation "high fructose" only because it has much more fructose than regular corn syrup).

In addition, studies have shown that there's no significant difference in the way the body reacts to high fructose corn syrup and the way it reacts to sugar, and both contain 4 calories per gram, says Marsha Flowers, a registered dietician and the president of the Missouri Dietetic Association.

Ms. Willis adds that the fact that high fructose corn syrup contains glucose ensures it will cause the body to release leptin, the hormone that sends a feeling of satisfaction and helps prevent overeating.

"With just fructose alone, there is no leptin," she says, "so we think we're still hungry. But as long as you have glucose in there, you're going to have that leptin release."

This means high fructose corn syrup isn't any more likely to lead to obesity than are other caloric sweeteners, according to the American Medical Association. Still, just like other sweeteners, high fructose corn syrup is a source of empty calories - meaning it doesn't contain anything of nutritional value - and there does seem to be a correlation between the introduction of high fructose corn syrup to an overwhelming number of foods over the past few decades and the rise in the obesity and type 2 diabetes rates, Ms. Willis says. She adds that this may be explained by the fact that the low cost of high fructose corn syrup, compared to that of sugar, has allowed companies to "supersize" the portions they offer.

Thus, just as the Corn Refiners Association commercials say, moderation really is key in keeping high fructose corn syrup (or sugar) a safe addition to your diet.

What the commercials don't mention, however, is exactly what "moderation" means - or how difficult it can be to achieve it when high fructose corn syrup is in everything from cereals and soups to cookies and condiments to bread and beverages.

"The World Health Organization says no more than 10 percent of your daily calories should come from added sugar," Ms. Willis notes. "That's 3 ounces of plain M&Ms or a 16.9-ounce soda."

To help meet this recommendation, she suggests not buying any product that lists high fructose corn syrup or sugar first or second in its ingredient list. Ms. Flowers recommends drinking water or skim milk rather than sweet juices and sodas and also offers a shopping technique that might help.

"Focus on shopping around the edge of the store," she says. "That's where you'll find the breads, fruits and vegetables and low-fat dairy products, and you'll avoid the packaged, processed foods in the middle of the store."

Another option is consuming other kinds of sweeteners entirely, which is the route some health-food stores follow.

Jim Fly, manager of A-Z Freshair Fare in St. Joseph, says he stocks low-glycemic sweeteners, which - unlike high fructose corn syrup and most sugars - are absorbed slowly into the body and, therefore, don't lead to a spike in blood sugar or require as much insulin production (Too much insulin promotes fat storage).

Among the natural, low-glycemic sweeteners he carries are agave nectar, which comes from the heart of the agave plant and is 25 percent sweeter than sugar; stevia, an herb from South America; and coconut palm sugar, which is similar in taste and texture to brown sugar. Many of his products that come already packaged are sweetened with dried fruit, he says.

Mr. Fly adds that he's not surprised high fructose corn syrup is being promoted as just as safe as sugar.

"I'd say that's probably true," he says. "But two bads don't make a good."

Lifestyles reporter Erin Wisdom can be reached at ewisdom@npgco.com.