“No high fructose corn syrup” has become one of the leading marketing strategies, in the past several years. Those words can be found up and down the aisles of any supermarket on breads, sodas, sauces, etc. I’ve heard so many rumors about corn syrup and high fructose corn syrup concerning your health. Some people believe it can cause diabetes, heart disease, or even cancer. Since becoming a food scientist, I’ve realized that companies are feeding off of their consumers’ fear. It’s time to set the record straight so companies cannot profit off of misleading advertising.
History
Starch-derived sweeteners have been a staple in the food manufacturing industry since the 1800s with high fructose corn syrup (HFCS) was developed in the mid-1970s. Depending on the company and its volumes, HFCS could be almost half the cost of white table sugar. It’s easy to get in the US and in combination of its price, companies across the nation were using it as their sweetener of choice. Its peak popularity being in the 1990s where it was mainly found in sodas, children’s juice drinks, and candy.
Processing
All plant starches are composed of smaller units called glucose. Corn syrup and HFCS are made from corn starch. The corn starch is mixed with water to form a slurry. It is then broken-down using heat, acid, enzymes, or a combination of the three. Next, the product undergoes filtration, purification, and evaporation until it fits the standard of identity of corn syrup. HFCS is made from corn syrup which is then put through enzymatic isomerization. Enzymatic isomerization is the process in which you use enzymes to reconfigure the structure of the molecule. In this case, the enzyme, isomerase, is used to transform some of the glucose into fructose. The certain ratio of fructose to glucose determines the type of HFCS is produced. Food companies want more fructose because it is perceived as sweeter than glucose meaning you can use less of it while having the same sweetness intensity.
Uses
As stated above, corn syrup and high fructose corn syrup can be used in a variety of ways depending on the type of syrup. Less sweet corn syrups can be used in products such as caramels or ice creams. It helps give it a more desirable consistency along with more control over the products’ color development. Regular corn syrup and HFCS can be used in combination typically in syrups, jams, and jellies. The regular corn syrup helps give the product a heavier mouthfeel. It is also used to help inhibit crystallization in candies which can occur in HFCS. HFCS is added for sweetness or to control the product’s water activity. Sweeter corn syrups are used in fruit juices or canned products. It can add shine to canned fruit and enhance juice’s sweetness and mouthfeel.
Nutrition/Health
When comparing HFCS and your typical table sugar, they are very similar. Table sugar is sucrose, a polysaccharide which is also composed of glucose and fructose at a 1:1 ratio. HFCS is either 42-55% fructose with the remaining being glucose and water. Their perceived sweetness is comparable and both are four calories/gram.
There have been studies comparing the metabolization of HFCS versus table sugar in humans. Some have shown that there are people who metabolize them differently but the FDA rules that there is not enough evidence to claim that HFCS is worse for you. It’s not necessarily the HFCS that is bad for you; it’s the amount of added sugar you’re eating. It is recommended to eat about 40 grams of added sugar a day. The average American consumes almost double that each day. Added sugars come in many forms on a nutrition label such as dextrose monohydrate, dextrose anhydrous, maltodextrin, and crystalline fructose.
Final Thoughts
Corn syrup/HFCS are not inherently bad for you. Overeating or an unbalanced diet is what can cause issues such as heart disease or diabetes. Like everything, they should be consumed in moderation. Products that do not contain corn syrup/HFCS are not necessarily better for you. The best way to remain an informed consumer is to read all of the nutrition labels to ensure you’re eating the most balanced you can.
Resources
- https://www.health.com/nutrition/high-fructose-corn-syrup-video
- https://www.sciencedirect.com/topics/food-science/corn-syrup
- https://www.health.harvard.edu/staying-healthy/which-is-better-high-fructose-corn-syrup-or-table-sugar
- https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/dextrose-equivalent
