Corn Syrup Vs High Fructose Corn Syrup Fodmap
If you're trying to watch what you eat and maintain a healthy lifestyle, it's important to know what you're consuming. Two commonly used ingredients in processed foods are corn syrup and high fructose corn syrup (HFCS) and they're often used interchangeably. In this article, we'll take a closer look at these two sweeteners and determine whether one is better for you than the other, particularly in terms of fodmap.
What is corn syrup?
Corn syrup is a sweetener made from corn starch. It's colorless and flavorless, which makes it popular in the processed foods industry. Corn syrup is often used as a thickener, a sweetener, and a humectant. It's also used to extend the shelf life of certain foods.
Corn syrup is made up of glucose, which is a simple sugar. This means that it's quickly absorbed by the body and causes a rapid increase in blood sugar levels. Because of this, corn syrup is not recommended for people with diabetes or those trying to lose weight.
What is high fructose corn syrup?
High fructose corn syrup (HFCS) is a sweetener that's made from corn syrup. Unlike corn syrup, it has gone through an additional process that converts some of the glucose in corn syrup to fructose. This results in a sweeter product that's often used in sodas, baked goods, and other processed foods.
HFCS became popular in the 1970s because it's cheaper to produce than sugar. It's also easier to transport and handle because it's in liquid form. However, in recent years, HFCS has come under scrutiny because of its potential health risks.
What is Fodmap?
FODMAPs are fermentable oligo-, di-, monosaccharides, and polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. When these carbohydrates are not absorbed properly, they travel to the large intestine where they are fermented by gut bacteria. This fermentation process can cause digestive symptoms like bloating, gas, and diarrhea in people with irritable bowel syndrome (IBS).
Corn syrup vs. High fructose corn syrup fodmap
The main difference between corn syrup and high fructose corn syrup is the amount of fructose. Corn syrup is 100% glucose, while high fructose corn syrup contains 42-55% fructose. This means that HFCS is slightly sweeter than corn syrup.
For people with IBS, corn syrup is considered a low FODMAP sweetener, which means it's less likely to cause digestive symptoms. However, high fructose corn syrup is considered a high FODMAP sweetener because of its fructose content. This means that people with IBS should avoid HFCS or consume it in small quantities.
Health risks of high fructose corn syrup
Because of its high fructose content, high fructose corn syrup has been linked to various health problems. Studies have shown that consuming too much HFCS can lead to obesity, type 2 diabetes, and heart disease. It's also been linked to liver damage and increased risk of cancer.
However, it's important to note that the health risks of HFCS are similar to those of sugar. Consuming too much sugar, whether it's in the form of HFCS or table sugar, can lead to health problems. Moderation is key when it comes to sweeteners.
Conclusion
Corn syrup and high fructose corn syrup are both sweeteners commonly used in processed foods. While corn syrup is a low FODMAP sweetener, high fructose corn syrup is a high FODMAP sweetener and should be consumed in moderation, particularly by people with IBS. Both sweeteners have been linked to health problems when consumed in excess, so it's important to limit your intake of these sweeteners and opt for natural sweeteners like honey or maple syrup when possible.