Most processed foods and beverages are sweetened with corn-based sweeteners. High fructose corn syrup, or HFCS, is the most popular corn-based sweetener in the United States. While crystalline fructose has been around for more than 20 years, it is relatively new in the food manufacturing industry. Many people mistakenly believe that crystalline fructose and high fructose corn syrup are the same. However, that is not the case.
Corn Sweeteners
Corn sweeteners are made from cornstarch. During processing, enzymes are added to the cornstarch, breaking the gel-like substance into smaller fractions. This process creates corn syrup, consisting mostly of glucose. Scientists then add additional enzymes to facilitate the conversion of glucose into fructose, making it sweeter, accordingn to the book, "What to Eat," by Marion Nestle, Ph.D.
High Fructose Corn Syrup
In the past half century, HFCS has slowly been replacing table sugar, or sucrose, in processed food products. Recent figures report that in the United States, 40 percent of caloric sweeteners added to foods and beverages are made from HFCS, reports the American Journal of Clinical Nutrition. There are two major forms, HFCS 42, which is 42 percent fructose and 43 percent glucose, and HFCS 55, which is 55 percent fructose and 42 percent glucose. Of these, HFCS 55 is the sweeter. One of the major reasons why corn syrup has surpassed sucrose in terms of use in food products is that it is cheaper, easily transported and similar in sweetness.
Crystalline Fructose
Crystalline fructose is also made from cornstarch. Yet it can also be made from sugar cane and sugar beets. Crystalline fructose also differs from HFCS in that is undergoes more processing in order to become almost a 100 percent fructose. This creates a sweeter product, allowing food manufacturers to use less in sweetened foods and beverages, creating lower calorie products.
What is the Difference?
Substituting crystalline fructose for HFCS can decrease a product's calories by about 5 percent. For the more health conscious consumers, this can make a small difference. Both are recognized by the U.S. Food and Drug Administration, FDA, to be safe alternative sweeteners to sucrose.
Obesity?
There are accusations that HFCS is linked to the obesity crises. The industy counters that most of the claims are unfounded. However, the rise in consumption of processed foods and high caloric beverages do coincide with being overweight. Most likely, the rise in obesity is simply related to an over consumption of calories and a decrease in physical activity.
The Bottom Line
The more calorie conscious consumer may prefer crystalline fructose over HFCS. Both are safe, and not directly linked to obesity. However, too much of either can result in too many calories, which will lead to being overweight. Those who prefer natural sucrose substitutes may choose products that undergo less processing, such as honey.
References
- What to Eat; Nestle, Marion; 2006.
- American Journal of Clinical Nutrition; Consumption of high fructose corn syrup in beverages may play a role in the epidemic of obesity; Bray G., Nielsen S., and Popkin B.; April 2004
- Yale National Initiative; Childhood Obesity and High Fructose Corn Syrup. What Is It Good For? Absolutely Nothing!
- Los Angeles Times. Is crystalline fructose a better choice of sweetener? Conis, Elena; February 2009
- Fructose information center; Facts about fructose; June 2010
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