Is High Fructose Corn Syrup Worse Than Sugar?

High fructose corn syrup is a common ingredient in many packaged and processed foods. In some cases, you may unknowingly consume it when you're eating something you thought was healthy, such as wheat bread. High fructose corn syrup is a sugar, but it is different from common white sugar, raw sugar and brown sugar. You may be wondering which one is more detrimental to your health -- the answer is a bit complex.

High Fructose Corn Syrup

High fructose corn syrup, also called HFCS and sometimes corn sugar, is the most commonly added sweetener in processed foods and drinks. Americans consume between 100 to 300 calories of HFCS per day, according to MayoClinic.com. High fructose corn syrup is made through a series of chemical processes. The results are a sweetener comprised of roughly half glucose and half fructose -- a ratio similar to white, refined sugar.

Glucose is a naturally occurring sugar present in the body and in fruits, vegetables and dairy. In many cases, glucose is part of a larger sugar molecule, such as lactose in milk. Fructose, or fruit sugar, is present not only in fruit, but in honey and some vegetables. Glucose and fructose are considered more healthy than sugars found in processed foods. If you're diabetic, however, you need to moderate your intake of any kind of sugar.

Other Sugars

Table sugar goes through a series of chemical processes. First, raw sugar is combined with a heavy syrup, called molasses, that dissolves the outer coating of the crystals. Chemicals are added to filter out impurities. The remaining liquid goes through a crystallization and drying process, which removes the molasses. The dry crystals are then bleached with sulphur dioxide, resulting in the characteristic white granules seen in your sugar bowl. Brown sugar is simply refined sugar to which molasses is added at the end of the bleaching and drying phase; it has essentially the same nutritional value a white sugar.

Raw sugar, on the other hand, does not go through a refining process. It is made from sugar cane juice. Once purified, the juice crystallizes naturally. The presence of molasses gives it its brown tint.

Sugar Consumption

The American Heart Association recommends consuming added sugars sparingly and to acquire natural sugars from foods like fruits, vegetables, whole grains and legumes that are rich in complex carbohydrates. These foods help to stave off sugar-induced health complications like type 2 diabetes. Although fruits contain simple sugars, they are also high in fiber, which helps to regulate blood sugar levels by slowing the digestive process. Women should not consume more than a 100 calories a day from added sugar and men, no more than 150 calories, according to MayoClinic.com. One tsp. of HFCS contains 18 calories; white sugar 15 calories; brown sugar 12 calories; and raw sugar 20 calories. The nutrition box will not indicate HFCS specifically, so it is important to read the ingredients list.

Bottom Line

Sugar and high fructose corn syrup both provide empty calories -- that is, no matter what kind of these sweeteners you eat, it will have no nutritive value. The concern with HFCS is that evidence suggests it can significantly contribute to weight gain, more so than sugar. For example, an April 2004 study published in the "American Journal of Clinical Nutrition" suggests that regularly consuming HFCS, particularly in soda, may play a role in the obesity epidemic in the U.S.

The bottom line is that there is insufficient evidence to conclude that HFCS is indeed worse than sugar. The more important message, however, is about reducing consumption of sweeteners. Whether it is raw sugar, table sugar, brown sugar or HFCS, limiting your consumption is key to avoiding conditions such as heart disease, diabetes and obesity.