High fructose corn syrup makes headlines every few months, usually after a new study links frequent consumption with negative health outcomes. From diabetes to obesity, high fructose corn syrup has earned a checkered reputation and is banned by many retailers – and countries.
Learn more about why high fructose syrup is a staple in processed foods, what it does to your body, and why not all corn syrups are universally harmful.
What Is High Fructose Corn Syrup?
High fructose corn syrup (HFCS) is a sweetener made from processed corn starch and enzymes that convert its glucose into fructose. Regular corn syrup is 100% glucose, which isn’t as sweet as fructose due to small differences in their molecular structures. The difference in perceived sweetness is important, but there are additional differences with significant impact on health.
Glucose vs. Fructose
- Glucose raises blood sugar quickly and goes straight into the bloodstream. It’s commonly found in starchy foods like vegetables, grains, bread, pasta, and potatoes.
- Fructose goes directly to the liver and, when consumed in excessive amounts, is converted into fat. It’s found in berries, honey, and other fruits.
Converting Glucose into Fructose
Manufacturers use enzymes to turn a portion of corn syrup’s glucose into fructose, creating a sweet, simple sugar. The two most common types of high fructose corn syrup are:
- HFCS-55 (55% fructose, 45% glucose): Used in soft drinks, frozen desserts, juices.
- HFCS-42 (42% fructose, 58% glucose): Used in baked goods, cereals, and condiments.
When Was High Fructose Corn Syrup Created?
HFCS was invented in 1957 by biochemists Richard O. Marshall and Earl R. Kooi. The American pair discovered the enzyme that converts corn syrup into fructose. After discovering the enzyme (glucose isomerase, or xylose isomerase), they patented the chemical process in 1960. Within just a few years, food manufacturers were adopting HFCS to replace cane sugar; by the 1970s and 80s, it had all but replaced cane sugar in most American food products.
It’s also important to note that not all corn syrup is HFCS. The difference between high fructose corn syrup and corn syrup is the ratio of glucose and fructose:
- Corn syrup is 100% glucose
- HFCS contains at least some amount of converted fructose
Why Do Companies Use High Fructose Corn Syrup?
It’s cheaper – much cheaper, though artificially so. Partially due to the government’s efforts to subsidize the US corn industry and protected by tariffs on imported sugar. HFCS has other advantages, too, including less volatility from weather or political change.
Functionally, HFCS is easier for manufacturers because it is a liquid. That makes it easier to pump, transport, and mix, while also offering longer shelf life and stability in a wider range of applications.
Related: Dietary Fiber, Sources and Supplements
Health Risks of HFCS
The proliferation of high fructose corn syrup offered a few defensible advantages, including lower food prices during a period of rampant inflation in the mid-to-late 1970s. Short-term price advantages led to long-term adoption and increasing evidence of negative health risks, including:
- Obesity
- Fatty liver disease
- Type 2 diabetes
- Heart disease
- Chronic inflammation
This has led many health experts to discourage frequent consumption. The most common sources of high fructose corn syrup are:
- Soda, sweet tea, and fruit juice
- Candies, cookies, and cakes
- Breakfast cereal and yogurt
- Condiments like ketchup, barbecue sauce, and salad
High Fructose Corn Syrup and Diabetes
There’s growing evidence that HFCS significantly increases the risk of Type 2 diabetes by promoting insulin resistance. It also causes fat accumulation in the liver, lowers fullness cues, and impacts hormone levels.
If HFCS is so bad, then why isn’t there a ban on high fructose corn syrup?
Are HFCS Banned?
Very few countries ban high fructose corn syrup. There’s no state or federal ban in the US, although there is legislation (the REAL Sugar Act) that aims to restrict its use.
You’ll still find HFCS in Europe. There’s no ban in the EU, though there are production quotas and agricultural policies that make it less common and, in most cases, more expensive than beet or cane sugar.
On the industrial scale, beet and cane sugar remain the best alternatives to high fructose corn syrup. Both are increasingly common as food manufacturers look to reduce their reliance on artificial sweeteners.
We also recommend shoppers follow the advice of health care professionals and public health experts. The FDA does not offer any guidance to deter its use, though the World Health Organization, American Heart Association, and other bodies recommend limiting its consumption or avoiding it altogether.
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