Corn Syrup Or High Fructose Corn Syrup
If you are a frequent reader of food labels, you have likely come across two common ingredients - corn syrup and high fructose corn syrup. These two sweeteners are widely used in the food industry to sweeten processed foods such as soda, candy, and baked goods. However, there is often confusion and debate about the differences between the two sweeteners and their effects on human health. In this article, we will explore the differences between corn syrup and high fructose corn syrup, their impact on the body, and which one is best to consume.
What is Corn Syrup?
Corn syrup is a liquid sweetener that is made from corn starch. It is produced by breaking down the starch into glucose, which is a simple sugar. Corn syrup is commonly used in the food industry to sweeten processed foods and improve their texture. It also has a longer shelf life than regular sugar and does not crystallize like sugar does.
There are different types of corn syrup, but the most common one used in processed foods is light corn syrup. Light corn syrup contains 100% glucose and has a low sweetness level compared to other sweeteners. It has a mild flavor and is used in a variety of food products such as baked goods, jams, and jellies.
What is High Fructose Corn Syrup?
High fructose corn syrup is similar to corn syrup but is processed differently. It is made by converting some of the glucose in corn syrup to fructose, another simple sugar. This conversion process increases the sweetness level of the sweetener and makes it cheaper to produce than regular sugar.
The most common form of high fructose corn syrup used in processed foods is called HFCS-55, which contains 55% fructose and 45% glucose. It is commonly used in sodas, sports drinks, and other sweetened beverages. HFCS-42 is another form of high fructose corn syrup that contains 42% fructose and 58% glucose. It is used in baked goods and other processed foods.
What are the Health Effects of Corn Syrup and High Fructose Corn Syrup?
There has been a lot of debate about the health effects of corn syrup and high fructose corn syrup. Some studies have suggested that consuming these sweeteners can increase the risk of obesity, diabetes, and other health conditions. However, other studies have found no significant link between the consumption of these sweeteners and negative health effects.
One of the reasons for the controversy is that both corn syrup and high fructose corn syrup are added sugars, which means they provide calories but no essential nutrients. Consuming too many added sugars can lead to weight gain and other health problems.
Another issue is that high fructose corn syrup has been shown to increase insulin resistance in some studies. Insulin resistance is a precursor to type 2 diabetes and can also increase the risk of heart disease. However, other studies have found no significant difference in insulin response between high fructose corn syrup and other sweeteners.
Which One is Better to Consume?
When it comes to choosing between corn syrup and high fructose corn syrup, it is important to remember that both sweeteners should be consumed in moderation. The American Heart Association recommends that women consume no more than 6 teaspoons of added sugar per day, while men should consume no more than 9 teaspoons.
While some studies have suggested that high fructose corn syrup may be more harmful than regular corn syrup, the evidence is not conclusive. In general, it is best to avoid consuming large amounts of added sugars, regardless of the type of sweetener used.
The Bottom Line
Corn syrup and high fructose corn syrup are two common sweeteners used in processed foods. While there is debate about their health effects, it is clear that both should be consumed in moderation. The best way to limit your intake of added sugars is to eat a diet rich in whole foods, such as fruits, vegetables, and whole grains. Be sure to read food labels carefully and choose products that are low in added sugars.