Added sugars are generally unhealthy, because they increase the caloric value of foods without increasing their nutrition. In this way, corn syrup is unhealthy; however, it does differ from other added sugars like sucrose and high fructose corn syrup. These differences may result in a less unhealthy approach to flavoring food. On the other hand, corn syrup cannot replace sugar in all recipes.
What is Corn Syrup?
Large manufacturers produce corn starch in one of two ways, according to Steve Ettlinger in the book, "Twinkie, Deconstructed." Either a vat heats liquid cornstarch and hydrochloric acid to convert it into glucose; or the enzyme alpha amylase, activated by lime or caustic soda, digests the cornstarch and converts it, with small proportions of maltose and oligosaccharides like dextrose and dextrin. The resulting substance is about as thick as maple syrup and water soluble. Although it's useable as a sweetener by itself, many of the sugars in corn syrup undergo further processing. Often, this is only one step to making high fructose corn syrup, which results from the addition of another enzyme that converts a little more than 55 percent of corn syrup into fructose.
Nutritional Comparisons
Most sweeteners are disaccharides, but corn syrup is a monosaccharide, comprising glucose almost exclusively. The body absorbs it much easier, but glucose is also among the least sweet sugars that elicits the least insulin response. Fructose and high fructose corn syrup are 40 percent sweeter, due to their fructose content. Moreover, fructose causes the highest insulin response, rendering sucrose and high fructose corn syrup greater risks for metabolic disorders. Although fructose is generally the most unhealthy of added sugars, it also appears most prevalently in a healthy diet, such as in fruits and vegetables. However, fructose appears in relatively low proportions in fresh produce, to add to the presence of other nutritious constituents like vitamins, minerals, fiber and water.
Applications in Cooking
Unlike sucrose and other added sugars that contain fructose, corn syrup does not crystalize, but it is water soluble. Instead of simply suspending in water, though, it absorbs it to gain volume and viscosity. Corn syrup often acts as a thickener, similar to corn starch. It cannot act as a crunchy glaze, but displacing some sugar for corn syrup in recipes can limit water interference with the texture of "fluffiness" of the food. On the other hand, adding too much corn syrup to batter or icings can make them gummy or chewy. Corn syrup does have a browning effect -- some cooks use it to add color to cookies, for example, so they're browner when done.
Bottom Line
A lower glycemic index and monosaccharide composition makes corn syrup a more healthy option than sucrose or high fructose corn syrup. However, its lesser sweetness may result in greater use to achieve the same flavor enhancement of other sugars. Moreover, some recipes do not allow for sucrose displacement.
Overall, the best way to maintain a nutritious diet is to limit the amount of sugar you add to meals. Despite the form in which the sugar appears, all added sugar increases caloric intake without increased nutritive value, which can have metabolic consequences in the long run.
References
- "An Apple a Day: The Myths, Misconceptions, and Truths About the Foods We Eat"; Josph A Schwarcz and Joe Schwarcz; 2009
- "How Baking Works: Exploring the Fundamentals of Baking Science"; Paula I. Figoni; 2011
- "Twinkie, Deconstructed: My Journey to Discover How the Ingredients Found in Processed Foods are Grown, Mined, and Manipulated into What America Eats"; Steve Ettlinger; 2007
- "How to Repair Food, Third Edition"; Tany Zeryck, John Bear and Marina Bear; 2010
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