High-Fructose Corn Syrup 101: A Complete Guide
Updated on October 17, 2024
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High-fructose corn syrup (HFCS) is a liquid sweetener made from processed cornstarch that manufacturers use in a wide range of sodas and processed foods.
Here’s what to know about high-fructose corn syrup, including associated risks and whether it should play a role in diet.
What Is High-Fructose Corn Syrup?
HFCS is a combination of fructose, a sugar common in fruits, and dextrose, a corn-derived sugar. Manufacturers make it from cornstarch. They break down cornstarch into corn syrup, which is almost entirely glucose. Then they add enzymes that convert some glucose into fructose, creating high-fructose corn syrup.
Processed food and drink companies use HFCS as a cheap way to sweeten sodas and snacks, and it’s extremely common. In fact, according to Cleveland Clinic, it accounts for about 40 percent of the sweeteners that add calories to foods and drinks in the United States. It’s sweeter than regular table sugar, or sucrose.
Types of High-Fructose Corn Syrup
The U.S. Food and Drug Administration (FDA) advises that two main types of HFCS are available. They differ depending on their fructose content.
- HFCS 42 This type contains 42 percent fructose, with the rest of the syrup consisting of water and glucose. This type most often occurs in processed foods, baked goods, and cereals, as well as some drinks.
- HFCS 55 This contains 55 percent glucose and is the primary type in sodas.
High-Fructose Corn Syrup Nutrition Facts
HFCS is not a significant source of any essential nutrients. Unlike when fructose is present in fruit, where it occurs along with fiber, vitamins, and minerals, the fructose in HFCS is added sugar that provides no nutritional value.
The daily value of a nutrient refers to the amount present in a food item compared with the amount an adult should consume daily based on a 2,000-calorie diet.
Here are the nutrients for a 1 tablespoon serving of HFCS, according to the U.S. Department of Agriculture (USDA).
Nutrient
Amount
Daily Value (DV)
Calories
53 kcal
Total Fat
0 g
0 percent
Saturated Fat
0 g
0 percent
Trans Fat
0 g
Cholesterol
0 mg
0 percent
Sodium
0 mg
Total Carbohydrate
14 g
5 percent
Dietary Fiber
0 g
0 percent
Total Sugars
14 g
Protein
0 g
0 percent
Vitamin D
0 IU
0 percent
Vitamin C
0 mg
0 percent
Calcium
0 mg
0 percent
Iron
0 mg
0 percent
Potassium
0 mg
0 percent
Potential Health Benefits of High-Fructose Corn Syrup
HFCS offers more advantages to processed food manufacturers than to people looking for a healthy snack, as this sweetener can cheaply enhance the flavor, texture, stability, color, and freshness of food.
The FDA has also stated that no substantial evidence suggests a difference between foods containing HFCS 42, HFCS 55, and other sweeteners with similar fructose and glucose content. But this isn’t really a “health benefit” of HFCS — you should still look to limit your intake of foods that are high in added sugars to around 6 percent of daily calories, per the American Heart Association.
Can High-Fructose Corn Syrup Help With Weight Loss?
No added sugar directly supports weight loss. Harvard Medical School suggests that sugary beverages — a common source of HFCS — and high-sugar snacks can lead to weight gain by convincing the body to reduce its control over appetite. As liquid calories are less filling than calories from solid foods, people who drink a lot of soda may be more likely to snack as well.
HFCS in any form can increase appetite and a person’s risk of obesity. In short, those looking to manage their weight by limiting calorie intake should steer clear of HFCS.
How to Select and Store High-Fructose Corn Syrup
HFCS isn’t the type of ingredient you’d have in your pantry — food manufacturers add HFCS to foods during processing. So choosing and storing products with HFCS (or looking for products that don’t have HFCS) is the main focus here.
Selection
No type of HFCS is healthier or more damaging than another, according to the FDA. Food labels may openly list “No High-Fructose Corn Syrup,” but you should dig deeper into the ingredients list to learn which types of HFCS or other added sugars are in the product.
Storage
As many products contain HFCS, you’ll need to read the packaging for instructions on keeping the food fresh. Ice creams and frozen meals may need freezing, yogurts and open condiments might need to live in the refrigerator, and some snacks can last for months in the pantry.
How to Eat High-Fructose Corn Syrup
The best way to eat high-fructose corn syrup is in tiny amounts or not at all. The American Heart Association recommends that people get no more than 6 percent of their daily calories from added sugars. For men, this generally equates to about 150 calories, and for women, this looks more like 100 calories. For context, one 12-ounce can of regular soda packs 160 calories from sugar.
As HFCS is so common in everyday foods, including processed meals and snacks, flavored yogurt, ice creams, cereals, and condiments like mustard or ketchup, the real question is how to avoid eating it. Added sugars have many different names. Checking ingredient labels for “corn syrup” or “high-fructose corn syrup” can help you make healthy decisions about products with added sugars.
Health Risks of High-Fructose Corn Syrup
High-fructose corn syrup is an added sugar, meaning that it’s risky if an individual eats too much of it. According to Harvard Medical School, added sugars may increase a person’s risk of fatty liver disease, obesity, diabetes, and cardiovascular disease. Research is ongoing into whether HFCS increases a person’s risk of these conditions more than other types of sugar.
High-fructose corn syrup breaks down more quickly in the gut than table sugar, and it’s easier to absorb, according to Cleveland Clinic. Insulin is not necessary for the body to absorb fructose, the way it is for glucose, and only liver, gut, muscle, and kidney tissue can absorb it.
This means that fructose can quickly reach the liver, producing large amounts of cholesterol and triglycerides. This might contribute to metabolic dysfunction–associated steatotic liver disease (MASLD) over time. MASLD can get worse, leading to liver scarring that resembles alcohol-related liver damage.
Fructose may also contribute to a leaky gut and widespread inflammation. Leaky gut syndrome, a medical theory more than a true diagnosis, may increase a person’s risk of obesity, diabetes, chronic fatigue syndrome, arthritis, fibromyalgia, and asthma.
Cleveland Clinic also suggests that foods containing HFCS can trigger gout flare-ups for those with the condition.
Is It Possible to Be Allergic to High-Fructose Corn Syrup?
People allergic to corn or products containing corn may have an allergic reaction to HFCS. According to Food Allergy Research & Education, this allergy is rare.
People are more likely to be fructose intolerant than allergic. This means that a person’s gut cells don’t absorb fructose well. This can lead to digestive discomfort, including stomach pain, bloating, gas, and diarrhea. Some people may inherit a condition called hereditary fructose intolerance, which means they don’t have a particular enzyme that helps them digest the sugar.
A registered dietitian or nutritionist can help a person put together an eating plan that completely excludes foods containing fructose.
The Takeaway
High-fructose corn syrup is an artificial sweetener that’s common in many processed foods but that adds no nutritional value. Even though more evidence is necessary to confirm whether it’s more or less harmful than other added sugars, it may still contribute to weight gain, liver disease, diabetes, heart problems, and other health issues. Check food packaging for “corn syrup” or “high-fructose corn syrup” and try to limit these products, choosing whole, unprocessed foods where possible.
FAQ
Why is high-fructose corn syrup bad for you?
High-fructose corn syrup is a form of added sugar, meaning that it can increase a person’s risk of diabetes, obesity, and cardiovascular problems. It also quickly reaches the liver, building up fats and contributing to fatty liver disease.
Why is high-fructose corn syrup banned?
High-fructose corn syrup is not banned in the United States and is common in a wide range of food products nationwide. The FDA ruled that HFCS is no more damaging than other sugars and sweeteners.
Is high-fructose corn syrup worse than sugar?
Limited evidence suggests that HFCS is worse for health than table sugar. Research has found that HFCS may lead to more physical signs of inflammation than sucrose. Limiting all sugar intake is best for overall health.
Which foods contain high-fructose corn syrup?
Sugary beverages are most likely to contain high fructose corn syrup. Many processed foods contain HFCS, too, including ice creams, flavored yogurts, condiments, and cereals. Check the ingredients label to make sure a product doesn’t contain HFCS.
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Resources
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- Leaky Gut Syndrome. Cleveland Clinic. April 6, 2022.
- 6 Truths About Gout Diet Myths. Cleveland Clinic. January 3, 2022.
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