I remember my mom made “homemade” maple syrup using corn syrup when I was a kid. I think her recipe was corn syrup, water and imitation maple flavoring. Yum!! Ugh, not really. Well, it seemed natural enough at the time.
Today High Fructose Corn Syrup, HFCS, is in a lot of foods. It is everywhere and in everything, in yogurt, sodas, barbeque sauce, tomato sauce, juices, energy drinks and many other processed foods. In fact, since the 1980’s, HFCS has replaced sugar and honey in practically all processed foods in the United States. (Reference 1, 2, 3)
In ads recently shown on TV, the corn farmers are trying to promote the “naturalness” of high fructose corn syrup comparing it to table sugar by saying, “Your body doesn’t know the difference. Sugar is sugar.”
Well, the sugar companies ended up taking the corn syrup people to court over that claim. It was all over the media. What is the truth? Is High Fructose Corn Syrup like sugar or is there a real difference? (Reference 1, 2, 3)
Over the years, my feelings towards corn syrup have changed and I no longer use it in my cooking at all. I based my decision to boycott corn syrup and corn syrup products on what I had heard through the media about High Fructose Corn Syrup.
To be honest, though, I have never researched the subject, until now.
Is high fructose corn syrup like sugar? If not, what is the difference? Is there a difference between the corn syrup you buy in the store and the HFCS in processed foods?
Does the body know the difference between table sugar and HFCS?
Is there any harm in eating HFCS? Are there any long-term side effects?
With these questions in mind, I began my research mission and this is what I discovered. Read the information, double check the references, do your due diligence and tell me what you think.
What is High Fructose Corn Syrup? What is sugar? What is the difference?

photo by nadmental
So what is high fructose corn syrup anyway? Where does it come from? How is it made? And why the sudden switch from regular sugar to HFCS in processed foods?
To start, there are three different types of sugar:
Fructose is a monosaccharide (single sugar) found commonly in fruit. In this form surrounded by fiber and other nutrients, fructose is fine. But when fructose is “extracted” and made into a liquid sweetener (high fructose corn syrup), the body handles it differently and the results can be disastrous.
Glucose is another monosaccharide that is found in plant sources. Humans derive most of their energy from glucose and glucose sources.
Sucrose (table sugar) is a disaccharide (two sugars) composed of equal amounts of fructose and glucose. It is naturally occurring in cane sugar and sugar beets. (Reference 1, 2, 3)
What is High Fructose Corn Syrup?
“High fructose corn syrup is an industrial food product and far from “natural” or a naturally occurring substance. It is extracted from corn stalks through a process so secret that Archer Daniels Midland and Carghill would reportedly not allow the investigative journalist Michael Pollan to observe it for his book, “The Omnivore’s Dilemma.” The sugars are extracted through a chemical enzymatic process resulting in a chemically and biologically novel compound called HFCS.” – Huffingpost, 5/16/11, Article by Mark Hyman, MD
High Fructose Corn Syrup is a processed substance that contains 55% fructose and 45% glucose, which in all honesty is not much different than sugar (50/50 fructose and glucose). Yet, large quantities of processed sugar, be it table sugar or HFCS, is not good for you, plain and simple. (Additional references 1, 2, 3)
Corn Syrup vs. High Fructose Corn Syrup
This is another confusing item. The corn syrup my mother used to make “maple syrup” when I was a kid is very different than High Fructose Corn Syrup used in processed foods today.
According to differencebetween.net,
“Corn Syrup is a thick and sweet syrup that is produced by the breaking down of corn starch. This breaking down takes place by combining it with enzymes or heating it with a dilute acid. High Fructose Corn Syrup is produced by the enzymatic action which changes dextrose sugar into fructose sugar.
When comparing the two syrups, the High Fructose Corn Syrup is sweeter. This is what makes High Fructose Corn Syrup the preferred additive in processed foods, fast foods and sodas. The High Fructose Corn Syrup is a highly concentrated form of corn syrup.
As there is more sugar, the High Fructose Corn Syrup will add to the glucose levels in the body. This means that Corn Syrup is less dangerous than High Fructose Corn Syrup.”
Beginning in the 1980’s, HFCS began replacing sugar and honey in most processed foods. The reason for this, ultimately, comes down to money. HFCS is sweeter than regular sugar or regular corn syrup. It’s cheaper to grow and cheaper to transport. In fact, since the mid 1990’s, the U.S. government has subsidized corn farmers over $40 billion. (Reference 1, 2, 3)
Does your body know the difference between HFCS and table sugar?
Yes, the body breaks down sugars differently.
Table sugar (sucrose) is composed of two sugar molecules (glucose and fructose) in equal amounts that are bound tightly together. For the body to be able to utilize the energy from sugar, the enzymes in your digestive system has to break down sucrose for the body to absorb it.
Not so with HFCS.
HFCS is composed of fructose and glucose, in a 55/45 ratio, but in an UNBOUND form. This means that the body does not have to break it down to use it. The glucose stimulates insulin release, but fructose is metabolized primarily in the liver.
“Fructose goes right to the liver and triggers lipogenesis (the production of fats like triglycerides and cholesterol). This is why it is the major cause of liver damage in this country and causes a condition called “fatty liver,” which affects 70 million people. The rapidly absorbed glucose triggers big spikes in insulin — our body’s major fat storage hormone. Both of these features of HFCS lead to increased metabolic disturbances that drive increases in appetite, weight gain, diabetes, heart disease, cancer, dementia and more.” – Huffington Post article, 5/16/11, by Mark Hyman, MD
Additional Reading – “Addictive as Cocaine, Fructose Fuels Cancer and Obesity as American Diet Staple”
How does the body handle all this sugar? What are the side effects?
What is most important to understand about this HFCS and sugar dilemma is that the amount of sugar a person consumes per year has increased from 20 teaspoons (hunter-gatherer days) to upwards of 140 lbs. of sugar per person per year. That is a huge increase. And most of this sugar intake today is in the form of HFCS where fructose levels are much higher. (Reference 1, 2, 3)
So, yes, sugar is definitely bad for you in “pharmacological” doses, but HFCS is far worse because:
Consuming high levels of fructose has been shown to:
- Produce insulin resistance in animals (reference). Insulin resistance leads to Type II diabetes.
- Raise triglycerides, which can be a serious risk factor for heart disease.
- Cause non-alcoholic, fatty liver disease which leads to liver scarring.
According to the Global Healing Center website, these are the health problems that have been linked to HFCS. (Additional references 1, 2, 3)
Increased weight gain and obesity. There have been a significant number of studies showing the relationship between HFCS and weight gain. The most notable that I found was from Princeton University. In this study, a group of rats fed HFCS gained fat 300% more quickly than rats fed fruit-based sugar. That’s a significant increase! And do you know where your body stores toxins that it is unable to release? In your fat tissues!
Type II Diabetes. In an article published by Science Daily,
“Researchers have found new evidence that soft drinks sweetened with high-fructose corn syrup (HFCS) may contribute to the development of diabetes, particularly in children. In a laboratory study of commonly consumed carbonated beverages, the scientists found that drinks containing the syrup had high levels of reactive compounds that have been shown by others to have the potential to trigger cell and tissue damage that could cause the disease, which is at epidemic levels.” Science Daily, 8/23/07.
Liver Damage. According to an article published in Science Daily, a Duke University Medical Center research study showed,
“… that increased consumption of high fructose corn syrup was associated with scarring in the liver, or fibrosis, among patients with non-alcoholic fatty liver disease (NAFLD),” said Manal Abdelmalek, MD, MPH, associate professor of medicine in the Division of Gastroenterology/Hepatology at Duke University Medical Center. They analyzed dietary questionnaires collected within three months of the adults’ liver biopsies to determine their high fructose corn syrup intake and its association with liver scarring. The researchers found only 19 percent of adults with NAFLD reported no intake of fructose-containing beverages, while 52 percent consumed between one and six servings a week and 29 percent consumed fructose-containing beverages on a daily basis.” Science Daily, 3/22/10 Fructose and Cancer.
Increases LDL Cholesterol. In another abstract published by the National Center for Biotechnology Information, consumption of High Fructose Corn Syrup sweetened beverages, based on Dietary Guidelines for Americans, 2010, increases the risk for cardiovascular disease in young adults.
Fructose and Cancer. (Reference 1)
“Cancer Cells Proliferate Using Fructose
- Pancreatic tumor cells use fructose to divide and proliferate, U.S. researchers said in a study that challenges the common wisdom that all sugars are the same.
- Tumor cells fed both glucose and fructose used the two sugars in two different ways, the team at the University of California Los Angeles found.
- They said their finding, published in the journal Cancer Research, may help explain other studies that have linked fructose intake with pancreatic cancer, one of the deadliest cancer types.
- “These findings show that cancer cells can readily metabolize fructose to increase proliferation,” Dr. Anthony Heaney of UCLA’s Jonsson Cancer Center and colleagues wrote.
- “They have major significance for cancer patients given dietary refined fructose consumption, and indicate that efforts to reduce refined fructose intake or inhibit fructose-mediated actions may disrupt cancer growth.”
Mercury in HFCS. In an abstract found on the website The National Center for Biotechnology Information, samples of high fructose corn syrup were taken from three different manufacturers to determine mercury levels.
“Mercury cell chlor-alkali products are used to produce thousands of other products including food ingredients such as citric acid, sodium benzoate, and high fructose corn syrup. High fructose corn syrup is used in food products to enhance shelf life. A pilot study was conducted to determine if high fructose corn syrup contains mercury, a toxic metal historically used as an anti-microbial. High fructose corn syrup samples were collected from three different manufacturers and analyzed for total mercury. The samples were found to contain levels of mercury ranging from below a detection limit of 0.005 to 0.570 micrograms mercury per gram of high fructose corn syrup. Average daily consumption of high fructose corn syrup is about 50 grams per person in the United States. With respect to total mercury exposure, it may be necessary to account for this source of mercury in the diet of children and sensitive populations.”
Mercury causes irreversible brain and nervous system damage, especially in young children.
Agave
This was another big surprise. I love agave and used it a lot when I first started observing my sugar intake, quality as well as quantity. But most agave is processed in such a way that it converts to fructose, much like HFCS. Your best choice for agave is RAW! If the agave is any color other than CLEAR, then it has been processed. Look for raw, organic agave. (Reference 1)
Final Word
It scares me that it is unclear how HFCS is “created”. What troubles me even more about HFCS is that it comes from corn and over 90% of corn grown in the U.S. is GMO. So you know, that unless you can call HFCS “organic” (highly unlikely), then it is GMO.
The other problem is that HFCS is everywhere and in everything. Most foods containing HFCS are lower in quality, containing artificial ingredients and empty calories. Is this what you really want to eat? Is this what you want your children eating?
Now, that I know more about HFCS, I will be paying closer attention to food labels. I simply do not want this stuff in my diet. I went to the store the other day looking for barbeque sauce. Out of the six or so brands I looked at (not organic or labeled natural), I only found one that did not contain HFCS. It used molasses and brown sugar. So, choices are available if you can’t afford organic.
When looking at the labels, look for natural sugars such as honey, evaporated cane sugar, cane sugar, molasses and organic sugar.

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