An article in "Time" magazine outlines the controversy surrounding the use of corn syrup in processed foods. Whether you believe that corn syrup or high fructose corn syrup causes obesity, is an appropriate food to include in your diet or are unsure which report to believe, the truth is that corn syrup falls within a group of foods that the U.S. Department of Agriculture recommends limiting.
Dietary Recommendations
Your body does not need corn syrup to function, and the 2010 Dietary Guidelines for Americans recommend limiting your added sugars. About 16 percent of the calories Americans consume come from added sugars, including corn syrup. The low nutrient value and high caloric nature of corn syrup make it easy to eat more calories than your body needs, thus resulting in weight gain or obesity. Alternatives to foods sweetened with corn syrup include eating more fruits and vegetables, choosing breads without added corn syrup, avoiding processed foods and consuming unsweetened, fat-free dairy products. If you choose to drink sweetened beverages, avoid those with corn syrup to save calories and choose beverages sweetened with natural, zero-calorie sweeteners. Read the labels on yogurt, salad dressings, cereals, baked goods and frozen foods to determine if the product contains corn syrup.
Process and Uses
The process manufacturers use to make corn syrup starts with cornstarch. A chemical process occurs to transform the fine power of cornstarch to the thick liquid corn syrup. You can find corn syrup in many processed foods, from ketchup to crackers. Corn syrup and high fructose corn syrup appeal to manufacturers because they are a less expensive alternative to granulated sugar or molasses. There are no health benefits to consumers from corn syrup, but it appeals to the American consumers' desire for sweetness and flavor.
Corn Syrup vs. High Fructose Corn Syrup
There is a difference between corn syrup and high fructose corn syrup, according to registered dietitian Ruth Litchfield of Iowa State University's Extension. Corn syrup results from a chemical reaction that breaks cornstarch into glucose and maltose. High fructose corn syrup results from adding enzymes to corn syrup that has a high glucose content, giving the original corn syrup a sweeter taste and changing part of the glucose content into fructose. The resulting reaction is high fructose corn syrup.
Calories and Nutrients
Corn syrup is high in calories, with 2 tbsp. containing 114 calories and a a half-cup having 469 calories. The calories from corn syrup come from carbohydrates, as corn syrup has no protein or fats. A half-cup of corn syrup has 43 g of sugar, and 2 tbsp. contains 11 g. There are 7 g of calcium, a trace of iron, 62 mg of sodium and 18 mg of potassium in 2 tbsp. of corn syrup. The syrup is virtually free of vitamins, with just traces of riboflavin, niacin, pantothenic acid and vitamin B-6. Corn syrup contains no vitamin C, E or A.
Alternatives
In addition to limiting how many processed foods containing corn syrup you eat, you can reduce the amount of corn syrup you use when baking. Alternatives include maple syrup, rice syrup, honey or an artificial sweetener such as sucralose. If you use one of the natural syrups or honey for corn syrup, remember that those ingredients also are high in calories. A 2 tbsp. serving of honey has 128 calories, and 2 tbsp. of maple syrup contains 104 calories.
References
- "Time"; Is High-Fructose Corn Syrup Really Good for You?; Lisa McLaughlin; September 2008
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- Iowa State University Extension; HIgh Fructose Corn Syrup -- How Sweet it Is; Ruth Litchfield, RD, et al.
- USDA Nutrient Data Laboratory: Corn Syrup, Maple Syrup, Honey
- Bastry University; Restocking the Pantry with Sugar Alternatives; Debra Boutin, RD, et al.
Member Comments