High Fructose Corn Syrup (HFCS): The Dominant Sweetener in U.S. Sodas
High-fructose corn syrup (HFCS) is a sweetener made from corn starch. Its use in the U.S. grew after its introduction in the 1970s due to lower costs, influenced by government subsidies and sugar tariffs. The types commonly used in soda are HFCS 55 and HFCS 42, with 55% and 42% fructose respectively.
Producing HFCS involves breaking down corn starch into glucose using enzymes. Another enzyme then converts some glucose to fructose, resulting in a liquid glucose and fructose mixture. This form is convenient for manufacturers.
The Chemical Makeup of HFCS
HFCS contains separate glucose and fructose molecules, unlike sucrose where they are bonded. However, the body breaks down sucrose into individual glucose and fructose, making the metabolic difference often minimal. Research shows similar health effects between HFCS and sucrose, though some studies note differences in inflammation markers.
Sucrose (Table Sugar): The Global Alternative
Sucrose is the main sweetener in soft drinks in many countries outside the U.S., including Mexico and European nations. Sucrose is a disaccharide from sugarcane or sugar beets, consisting of a bonded glucose and fructose molecule.
The Role of Acid in Breaking Down Sugar
In acidic sodas, sucrose is hydrolyzed, breaking down into glucose and fructose. This means that over time, sodas initially sweetened with sucrose will also contain free glucose and fructose molecules, similar to HFCS-sweetened drinks.
High-Fructose Corn Syrup vs. Sucrose: A Comparison
| Feature | High-Fructose Corn Syrup (HFCS) | Sucrose (Table Sugar) |
|---|---|---|
| Source | Corn starch | Sugarcane or sugar beets |
| Chemical Structure | Mixture of free-floating glucose and fructose molecules | One molecule of glucose bonded to one of fructose |
| Typical Fructose Content | HFCS 55 (55% fructose) or HFCS 42 (42% fructose) | 50% fructose and 50% glucose |
| Prevalence | Dominant in the United States | Widely used globally, including Mexico and Europe |
| Manufacturing Cost | Generally cheaper than sucrose in the US | More expensive in the US, subject to tariffs |
| Processing | Requires complex enzymatic processing of corn | Milled and refined from cane or beets |
The Health Considerations of Added Sugars
Both HFCS and sucrose are added sugars providing empty calories. High intake is linked to obesity, type 2 diabetes, heart disease, and fatty liver disease. The total amount of added sugar is the main health concern, not the specific type. Excessive fructose can strain the liver, potentially leading to increased fat production and reduced insulin sensitivity. Reducing sugar-sweetened beverages and focusing on whole foods is advisable.
Conclusion
The sugar in soda varies geographically; HFCS is common in the U.S., while sucrose is used elsewhere. Both are composed of glucose and fructose and are processed similarly by the body. Excessive consumption of either poses significant health risks. Reducing added sugar intake by choosing unsweetened beverages like water is a key health strategy. For more information, the Harvard T.H. Chan School of Public Health offers relevant resources.
