Corn syrup comes in solid and liquid form, most commonly known as high fructose corn syrup. It is a sweetener derived from corn that contains maltose, dextrin, dextrose and other carbohydrate structures. It's used as a low-cost sweetener and preservative in a variety of foods and beverages, including soft drinks, candy, ice cream, bakery products, artificial creamers and canned goods. Though it has been considered controversial in recent media, it has been approved for use as a sweetener by the American Medical Association.
Calories
Two tablespoons of corn syrup contain approximately 120 calories, the amount of calories found in approximately two and a half tablespoons of granulated cane sugar. Because the sweetener is dense in calories, it is not ideal in ample amounts for health-conscious individuals or those following calorie-restricted diets.
Carbohydrates
Two tablespoons of corn syrup contain about 31 grams of carbohydrates, the amount found in one cup of pure pineapple juice or 1/2 cup of typical ice cream. Corn syrup contains more carbohydrates per tablespoon of granulated sugar and slightly more than liquid sweeteners, such as molasses. Because of the high levels of carbohydrates in sugar form, the ingredient is not recommended for those who struggle with diabetes.
Other Nutrients
Corn syrup is not a positive source of protein, fiber, fat or other nutrients. According to the American Dietetic Association, corn syrup's sole dietary contribution is calories, which is the case with most nutritive sweeteners. It provides strictly glucose (or energy), but without the benefit of added nutrients.
Ingredients
High fructose corn syrup consists of two monosaccharides, glucose and fructose, in equal parts.
Safety
Though some studies have speculated a link between corn syrup intake and obesity, there is no scientific proof available that shows that the ingredient is any more harmful than other sweeteners. Overall caloric intake is more indicative of healthy weight management and obesity prevention than particular ingredients. A diet high in sugar and calories, regardless of the source, can lead to unhealthy weight gain and associated health problems. These range from high blood pressure to obesity to heart disease and stroke.
Uses
Corn syrup is approved by the American Medical Association for use as a sweetener in processed foods and beverages. It is found commonly in soft drinks, various fast food products, commercially made cookies, chips and crackers as well as sauces, such as salad dressings, and coffee creamer.
Suggestions
If you're concerned about intake of high fructose corn syrup, limit or avoid products that contain the ingredient. Most foods that do are artificially processed, and many are low in nutritional value. Thus, avoiding high fructose corn syrup may lead to healthy food choices overall. Preparing your own natural, healthy foods can help limit consumption of corn syrup and add to the health consciousness of your overall diet.
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