High Fructose Corn Syrup
High fructose corn syrup (HFCS) is one of the most common added sweeteners in the modern food system. You’ve likely seen it listed on nutrition labels, but what exactly is it, and why is it not something that you want to include in your diet?
What is it?
Fructose, as opposed to HFCS, is a simple sugar, also known as fruit sugar, and can be found naturally in fruit, honey, and even vegetables. However, HFCS is a sweetener derived from cornstarch. During processing, some of the glucose naturally present in corn is converted into fructose, a type of sugar that is sweeter to the taste. Different formulations exist, but the two most common are:
HFCS-55: About 55% fructose and 45% glucose, commonly found in sodas.
HFCS-42: About 42% fructose and 58% glucose, often used in baked goods and processed foods.
Why is it used?
Food manufacturers turn to HFCS for several reasons:
Cost efficiency: Corn subsidies in the U.S. make it cheaper than cane sugar.
Shelf stability: Helps preserve products and extend their freshness.
Texture and function: Keeps baked goods moist, enhances browning, and blends smoothly in beverages.
Sweetness profile: Offers a strong, consistent sweetness at a lower cost.
What does research say about its safety?
Research shows that HFCS is not chemically unique compared to other forms of added sugar. The health concerns tied to it largely stem from excess sugar consumption overall, not HFCS alone.
Similar to sugar: Both HFCS and sucrose provide calories with little to no nutritional value.
Health impacts of excess intake: Diets high in added sugars are associated with obesity, type 2 diabetes, fatty liver disease, and heart disease.
Metabolism of fructose: Because fructose is processed in the liver, large amounts may contribute to fat buildup and insulin resistance over time.
In short, the issue isn’t necessarily HFCS versus sugar—it’s the high availability of sweeteners in processed foods that makes it easy to consume more than recommended.
Where will I find it?
HFCS is present in a wide range of everyday items, especially packaged and processed foods. Common sources include:
Soft drinks, sports drinks, and flavored waters
Sweetened fruit juices and even applesauce
Breakfast cereals and granola bars
Packaged breads, muffins, and baked goods
Flavored yogurts
Canned soups
Processed meats
Condiments like ketchup, barbecue sauce, and salad dressings
Processed snacks and candies
How can I swap it out?
For those looking to cut back on HFCS and added sugars in general, small changes can make a big difference:
Check labels: Ingredient lists will clearly state “high fructose corn syrup” if it is used.
Choose whole foods: Fresh fruits, vegetables, and whole grains provide natural sweetness and nutrients.
Replace sweetened drinks: Opt for water, sparkling water, or unsweetened tea.
Cook from scratch: Homemade sauces and dressings help avoid hidden sugars.
Use natural sweeteners in moderation: Options like honey or maple syrup can replace HFCS, but they are still forms of sugar.
What’s the bottom line?
High fructose corn syrup is not inherently more harmful than other sugars, but the widespread presence of added sugars in the food supply makes eating in moderation challenging. Be mindful of ingredient labels and include more whole, minimally processed foods in your diet as a practical way to keep sugar intake in check.
