Does the body process high fructose corn syrup differently than other sugars?
No. High fructose corn syrup contains approximately equal ratios of fructose and glucose, as does table sugar, honey and many fruits.
Once the combination of glucose and fructose found in high fructose corn syrup and sugar are absorbed into the blood stream, the two sweeteners appear to be metabolized similarly in the body.3,4,5,6,7,8
Leptin and Ghrelin
Kathleen J. Melanson, et al., at the University of Rhode Island reviewed the effects of high fructose corn syrup and sugar on circulating levels of glucose, leptin, insulin and ghrelin in a study group of lean women. The study found “no differences in the metabolic effects” of high fructose corn syrup and sugar.5
Triglycerides
A study by Linda M. Zukley, et al., at the Rippe Lifestyle Institute reviewed the effects of high fructose corn syrup and sugar on triglycerides in a study group of lean women. This short-term study found “no differences in the metabolic effects in lean women [of high fructose corn syrup] compared to sucrose,” and called for additional studies of obese individuals or individuals at risk for the metabolic syndrome.6
The metabolic syndrome is a collection of metabolic risk factors including abdominal obesity, atherogenic dyslipidemia, raised blood pressure, insulin resistance, prothrombotic state and proinflammatory state, which increase the chance of developing vascular disease.23
Uric Acid
Joshua Lowndes, et al., at the Rippe Lifestyle Institute reviewed the effects of high fructose corn syrup and sugar on circulating levels of uric acid in a study group of lean women. Uric acid is believed to play a role in the development of the metabolic syndrome. This short-term study found “no differences in the metabolic effects in lean women [of high fructose corn syrup] compared to sucrose,” and called for additional studies of obese individuals and males.7
What is the difference between high fructose corn syrup and sugar?
Sugar and HFCS have the same number of calories as most carbohydrates; both contribute 4 calories per gram. They are also equal in sweetness.2
Sugar and HFCS contain nearly the same one-to-one ratio of two sugars—fructose and glucose:
- Sugar is 50 percent fructose and 50 percent glucose.
- High fructose corn syrup is sold principally in two formulations—42 percent and 55 percent fructose—with the balance made up of primarily glucose and higher sugars.1
Once the combination of glucose and fructose found in high fructose corn syrup and sugar are absorbed into the blood stream, the two sweeteners appear to be metabolized similarly in the body.3,4,5,6,7,8
In terms of chemical structure, table sugar and high fructose corn syrup differ by the bonding of their sugars. Table sugar is a disaccharide, in which fructose and glucose are linked by a chemical bond.9 Fructose and glucose are not bonded in high fructose corn syrup, and so are sometimes referred to as “free” sugars.
Is high fructose corn syrup considered a safe
food ingredient?
Yes. In 1983, the FDA listed high fructose corn syrup as “Generally Recognized as Safe” (known as GRAS status) for use in food and reaffirmed that ruling in 1996. In its 1996 GRAS ruling, the FDA noted that “the saccharide composition (glucose to fructose ratio) of HFCS is approximately the same as that of honey, invert sugar and the disaccharide sucrose [table sugar].”20 GRAS recognition by FDA is important because it is only assigned to food ingredients that are recognized by experts as having a long history of safe use or as having their safety shown through adequate scientific studies.
According to the American Dietetic Association, “...consumers can safely enjoy a range of nutritive and nonnutritive sweeteners when consumed in a diet that is guided by current federal nutrition recommendations ... as well as individual health goals.”11
Is high fructose corn syrup a "natural"
sweetener?
High fructose corn syrup is made from corn, a natural grain product. High fructose corn syrup contains no artificial or synthetic ingredients or color additives and meets the Food and Drug Administration’s (FDA) requirements for use of the term “natural.” (10)
The FDA stated, referring to a process commonly used by the corn refining industry, that it “would not object to the use of the term ‘natural’ on a product containing the HFCS produced by [that] manufacturing process....” (Letter to Corn Refiners Association, July 3, 2008)
“All forms of HFCS come from corn starch, and are mixtures of the natural glucose and fructose that exist in the starch itself. No artificial ingredients are used in the manufacturing process. The resulting HFCS product is extremely similar to table sugar (sucrose) and has a similar taste.” (“All About High Fructose Corn Syrup.” Food, Nutrition, & Science from The Lempert Report, April 30, 2010)
It is a popular misconception that high fructose corn syrup is more ‘processed’ than sugar, fruit juice concentrate, or agave nectar production. In fact, they all go through remarkably similar production methods that aim to refine the raw botanical material into a food grade standard sweetener that can be formulated into a wide range of foods and beverages.
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