Why Food Manufacturers Use Alternative Names
Food manufacturers have increasingly turned to alternative names for high fructose corn syrup (HFCS) to appeal to health-conscious consumers who have become wary of the ingredient. Instead of listing the widely recognized name, they use terms that sound less processed or are less familiar to the average shopper. The Corn Refiners Association even petitioned the FDA to change the name to 'corn sugar' in 2010, but the request was denied due to concerns about consumer confusion. Despite the denial, many product labels continue to use less obvious descriptions for this common sweetener.
A Comprehensive List of High Fructose Corn Syrup Aliases
To become an expert label reader, you must familiarize yourself with the numerous names for HFCS. This list includes common and less common aliases that you might find hiding on ingredient lists:
- Corn Syrup: The base ingredient before the enzyme process converts some glucose to fructose.
- Corn Syrup Solids: A dehydrated version of corn syrup, often used in powdered products.
- Crystalline Fructose: A very pure, concentrated form of fructose derived from corn.
- Glucose/Fructose Syrup or Glucose-Fructose: The common term for HFCS in other regions, like Canada and the European Union.
- Maize Syrup: Another name for corn syrup, using the term 'maize' instead of corn.
- Fructose or Fructose Syrup: While fructose naturally occurs in fruits, when listed in a processed food, it's often a manufactured, concentrated sweetener.
- Tapioca Syrup: Though not derived from corn, this sweetener is also a fructose-based syrup that serves a similar purpose.
- Isoglucose: The name used in the European Union to refer to HFCS.
- High Maltose Corn Syrup: This is a variant of corn syrup, but because HFCS is a common sweetener, it's included here to increase awareness of corn-based sugars.
How to Become an Expert Label Detective
Becoming skilled at identifying HFCS and other added sugars requires more than just memorizing a list. Here are some strategies to help you navigate the grocery store aisles:
Read the ingredients list carefully
Ingredients are listed by weight, from most prevalent to least. If any form of sugar or its alias is one of the first few ingredients, the product is likely high in added sugars. Be especially vigilant for products that list multiple types of sugar, as manufacturers can use this tactic to place each individual sugar lower on the list, making the total sugar content less obvious.
Look for the "Added Sugars" line
The Nutrition Facts panel, particularly the "Added Sugars" line, provides valuable information. This line, a result of recent labeling changes, clearly separates naturally occurring sugars from those added during processing. However, it is crucial to remember that HFCS is counted as an added sugar, so if you're trying to avoid it, you still need to check the ingredients for its specific names.
Be wary of marketing terms
Phrases like "natural sweetener" or "fruit-derived sweetener" can be misleading. While HFCS is derived from a natural source (corn), the extensive industrial processing it undergoes means it is far from natural in the consumer sense. A product labeled "no high fructose corn syrup" may simply substitute it with another form of sugar, like cane sugar or agave nectar. The overall quantity of added sugar is the most important factor to consider.
Comparison of HFCS and Other Common Sweeteners
Understanding the composition of HFCS relative to other sweeteners can provide a clearer picture of what you're consuming. While sucrose (table sugar) and HFCS are chemically similar, some key differences exist in their processing and properties.
| Feature | High Fructose Corn Syrup (HFCS 55) | Sucrose (Table Sugar) | Agave Nectar | Honey |
|---|---|---|---|---|
| Composition | ~55% fructose, ~42% glucose | 50% fructose, 50% glucose (bonded) | 70–90% fructose, 10–30% glucose | ~40% fructose, ~30% glucose, plus others |
| Source | Corn starch | Sugar cane or sugar beets | Agave plant | Bees |
| Processing | Enzymatic process to convert glucose to fructose. | Crystallization of plant juice. | From agave plant sap. | Nectar collected and processed by bees. |
| Satiety Effect | Fructose content may not trigger the same satiety response as glucose. | Bonds require digestion, triggering a more typical satiety response. | High fructose content may lead to reduced satiety. | Natural but still high in sugar; variety of sugars present. |
The Health Context of HFCS
While HFCS has received significant negative attention, health experts often emphasize that it is not inherently worse than other added sugars like table sugar. The primary health risk comes from the excessive consumption of added sugars in general, regardless of the source. High intake of any added sugar is linked to health concerns such as obesity, type 2 diabetes, and non-alcoholic fatty liver disease. Therefore, the most effective strategy for better health is to limit overall intake of added sugars by reducing consumption of processed foods and sugar-sweetened beverages. For more information on dietary guidelines, consult the American Heart Association’s recommendations on added sugars, which suggest limiting intake to a maximum of 6 teaspoons per day for women and 9 teaspoons for men.
Conclusion
Navigating food labels can be challenging, but understanding the numerous alternative names for high fructose corn syrup is a critical step toward healthier eating. By learning to identify terms like 'corn sweetener,' 'maize syrup,' and 'crystalline fructose,' and by paying close attention to the ingredients list and 'Added Sugars' line, you can make more informed choices. Ultimately, the best approach is to minimize consumption of all highly processed foods and prioritize whole, natural foods, where sugars are naturally present and accompanied by beneficial nutrients like fiber. This vigilance will help you reduce your overall intake of added sugars and improve your health.
