Corn syrup solids and high fructose corn syrup have much in common. Both corn sweeteners are sugars that are made from corn and both add more calories than nutrition to foods. They are found in different foods because of the form they take, and they differ in the type of sugar they contain.
Corn Syrup Solids
The Center for Science in the Public Interest puts corn syrup and corn syrup solids on its "Cut Back" list. The CSPI says these corn syrup products are not toxic, but large amounts may be unsafe or promote bad nutrition. Corn syrup is a sweet, thick liquid that's made by treating cornstarch with acids or enzymes. Its sugar content is mostly dextrose. When the syrup is dried, the resulting powder is known as corn syrup solids. The solids are used in coffee whiteners and other dry products.
High Fructose Corn Syrup
High-fructose corn syrup, or HFCS, is another food additive the CSPI suggests people cut back on consuming. It explains that HFCS starts out as cornstarch, and companies use enzymes or acids to break the starch down into its glucose subunits. HFCS is generally about half fructose and half glucose--the same as ordinary table sugar when it's metabolized by the body. CSPI says "HFCS and sugar are equally harmful."
Consumption
MayoClinic.com reports that HFCS is the most common added sweetener in processed foods and beverages, and CSPI notes that consumption of the syrup has soared since around 1980. Many companies use the sweet syrup because it's cheaper and easier for them to use than sugar. You can find HFCS in beverages, baked goods and other processed foods. Because of its abundance in the food supply, questions have been raised about its safety.
Safety
MayoClinic.com reports that research on HFCS continues to evolve as scientists try to determine whether HFCS affects the body in a different way than ordinary table sugar, or sucrose. Eating too much of any sugar may lead to problems such as weight gain, poor nutrition, dental cavities and elevated triglyceride levels, which can increase your risk of heart attack. The American Heart Association notes that American women should get no more than 100 calories a day from any added sugar. American men should limit their added sugars to 150 calories or less.
Prevention/Solution
If you want to cut down on your consumption of any of these corn syrup products, there are some simple steps you can take. Stay away from sugary sodas and opt for diet versions, or drink more water and unsweetened beverages. Eat fewer processed foods and packaged foods and choose breakfast cereals carefully. Children's cereals, in particular, can be loaded with added sugar. Medline Plus reminds that "sugar provides calories and no other nutrients."
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