According to the Calorie Control Council, more than 180 million American adults consume low calorie, sugar–free foods and beverages every day. At the same time, consumers are demanding more natural sweeteners in these products. Food companies are using high fructose corn syrup and crystalline fructose to meet these demands. Understanding the similarities and differences between these sweeteners is helpful when incorporating low-calorie products into a healthy eating plan.
Sources
Fructose is a naturally occurring simple sugar found in fruit, fruit juices, fruit syrups, vegetables and honey. Crystalline fructose is made from corn starch, sucrose or table sugar. The manufacturing process involves an enzymatic reaction that releases pure fructose from the compound. The product is then crystallized, dried and milled into smaller particles for packaging. Most crystalline fructose is approximately 98 percent pure fructose, with a small amount of water and trace minerals. When crystalline fructose is combined with another simple sugar, glucose, it is called high fructose corn syrup, or HFCS.
Crystalline Fructose
Pure crystalline fructose was first marketed as a health supplement and then as a food ingredient. Because it is 1.17 to 1.75 times sweeter than table sugar, less is needed to achieve the same level of sweetness. Once crystalline fructose is manufactured, it does not recrystallize easily. This property helps maintain the soft, moist texture in cookies. When combined with other starches, crystalline fructose improves the mouth-feel of food and boosts height in baked goods. Pure crystalline fructose is used primarily in flavored water, dry mix beverages, sports and energy drinks, yogurts, baked goods, and candy.
HFCS
It is easy to confuse crystalline fructose with high fructose corn syrup (HFCS) because both are used in many of the same products. Food companies use two types of HFCS. HFCS55 is 55 percent fructose and 45 percent glucose. It is used chiefly in soft drinks. HFCS42 is 42 percent fructose and 58 percent glucose. It is used in ice cream, canned fruit and many other sweetened processed foods. Contact the manufacturer directly for more information on the type of HFCS used in a particular product.
Safety
According to the American Dietetic Association, the Food and Drug Administration, or FDA, has thoroughly documented the safe use of HFCS in food products since 1983, when it gained GRAS (Generally Regarded as Safe) status. When GRAS status was reaffirmed in 1996, the FDA concluded “High fructose corn syrup is as safe for use in food as sucrose, corn sugar, corn syrup and invert sugar." The Joint Consultation of World Health Organization and United Nations Food and Agriculture Organization also found no direct link between the use of HFCS and diabetes or obesity.
Considerations
Compared with HFCS, crystalline fructose is less likely to cause dental cavities. It also has the advantage of producing smaller rises in blood glucose levels, making it a better choice for individuals with diabetes. Consumers should be aware that research continues on the effects of crystalline fructose and HFCS on blood lipid levels and appetite control. More detailed information is available online.
Member Comments
marietillman June 11
High Fructose Corn Syrup Linked to Liver Scarring
Study ties the ubiquitous sweetener to non-alcoholic fatty liver disease.
Just stick to Cane Syrup,your Pancreas will thank you!