High-fructose corn syrup or table sugar: For better health, avoid too much of either (2024)

FAQs

High-fructose corn syrup or table sugar: For better health, avoid too much of either? ›

HFCS and sugar have been shown to drive inflammation, which is associated with an increased risk of obesity, diabetes, heart disease, and cancer. In addition to inflammation, excess fructose may increase harmful substances called advanced glycation end products (AGEs), which may harm your cells ( 21 , 22 , 23 ).

The bottom line

The most common form of high-fructose corn syrup, HFCS 55, is very similar to regular table sugar. Evidence to suggest that one is worse than the other is currently lacking. In other words, they're both equally bad when consumed in excess.

Added sugars and high fructose corn syrup are considered primary causes of the overweighting of America. Weight gain abetted by high-calorie foods containing HFCS can also contribute to heart disease, diabetes, fatty liver disease and dyslipidemia, an abnormal level of cholesterol and other fats in the blood.

Overall, no type of sugar is the most or least healthy. We typically eat sugar in meals and drinks, and these are what we should focus on. If we're singling out added sugars, fructose might have the most harmful effects, though scientists are still investigating.

A study found no differences in the consumption of fructose versus high-fructose corn syrup versus glucose. Consumption of sugar-sweetened beverages (SSBs) has been associated with increased risk of heart disease, type 2 diabetes, and metabolic syndrome.

No, corn syrup is not banned in the EU and the UK.

So is there a definitive answer to which is healthier, honey or sugar? Both should be consumed in limited amounts. Honey may have a slight edge, but excess consumption of either is more dangerous to your health than the advantage of choosing one over the other.

Science says, not so fast. A new study shows very little, if any, difference between honey and high-fructose sweeteners.

Bottom Line: High-fructose corn syrup is another form of added sugar in our food supply. It is no better or worse than other added sugars. But like all added sugars, be mindful of how much you consume in order to keep within the daily recommended amount.

Stevia and monk fruit are both naturally derived from plants and some people feel they have a flavor very similar to regular sugar. The FDA says these sweeteners are “generally regarded as safe,” which means they are safe to use for their intended purpose.

What sugar is healthiest? ›

You can opt for coconut sugar, honey, maple syrup, and agave nectar, which are some good and healthy options. Another good option is shakkar, an unprocessed sugar rich in nutrients like zinc, iron, potassium, and magnesium. You can also use jaggery to sweeten up your desserts and beverages.

Table sugar or processed sugar is additional sugar consumption and can trigger serious health issues such as obesity or non-alcoholic fatty liver disease. Complex carbohydrates such as whole grains and fruits are good for health.

In the form of glucose, it shows up in pasta, bread and other carbohydrates. As fructose, we encounter it in fruits and vegetables.

The sugar in fruit is not a cause of concern for most people, considering that it's high in fiber and nutrients. But fruit sugar in the form of sweeteners can become problematic if you consume too much of it in processed foods. Aim to eat 2 cups of fruit per day, along with vegetables, lean protein, and healthy fat.

HFCS was widely embraced by food formulators, and its use grew between the mid-1970s and mid-1990s, principally as a replacement for sucrose. This was primarily because of its sweetness comparable with that of sucrose, improved stability and functionality, and ease of use.

Many patients know eating sugar is bad for teeth, and any general dentist will say that eating high fructose corn syrup is even worse! High fructose corn syrup causes more intense blood fructose fluctuations than white sugar does, and this causes more minerals to be pulled from teeth and bones.