Understanding High-Fructose Corn Syrup (HFCS)
High-Fructose Corn Syrup (HFCS) is a liquid sweetener derived from corn starch that has undergone a chemical process to convert some of its glucose into fructose. The most common types, HFCS 42 and HFCS 55, contain 42% and 55% fructose, respectively. While nutritionally similar to table sugar (sucrose), which is 50% fructose, HFCS offers manufacturers advantages like lower cost and easier handling. This has led to its widespread use in processed foods and beverages, including a vast array of candies.
Popular Candies Containing High Fructose
Many mass-produced candies commonly rely on HFCS for their sweetness, texture, and stability. Identifying them involves checking the ingredient list, as some brands may use a combination of HFCS and regular corn syrup.
- Gummy Candies: Many popular gummy varieties, including Sour Patch Kids and gummy bears from brands like Haribo, use HFCS to achieve their chewy texture and sweet flavor. The syrup's liquid nature prevents crystallization, resulting in a smooth, pliable candy. Sour Patch Kids specifically list "corn syrup" high on their ingredient list, and given that the final product is a chewy, sweet candy, it is almost certain to have been treated to become HFCS.
- Hard Candies: Classic hard candies like Life Savers are known to contain high fructose corn syrup. The ingredient list for Life Savers specifically mentions "high fructose corn syrup" alongside regular corn syrup, highlighting its role in creating the candy's texture and preventing the grainy crystallization of sugar.
- Chewy and Chocolate Bars: A number of popular chocolate bars and chewy sweets incorporate HFCS. Brands like Baby Ruth and Whatchamacallit have been cited for using HFCS. The addition of this syrup helps maintain a smooth, uniform consistency in the caramel and nougat fillings. Chewy taffies and fruit chews also frequently contain HFCS, such as Starburst.
- Other Candy Varieties: Other types of confections like Jelly Beans and Twizzlers often list "corn syrup" and other sugars on their labels. For items requiring a smooth, non-crystallized consistency, the base corn syrup has been isomerized to create HFCS for added sweetness and texture benefits. Even some sweetened marshmallow products may contain HFCS to achieve their specific texture.
How to Find High Fructose on Ingredient Labels
Navigating food labels is the most reliable way to identify which candies have high fructose. However, you must be aware that manufacturers may not always use the term "High-Fructose Corn Syrup" explicitly.
Here are some tips for spotting it:
- Scan the ingredient list: Ingredients are listed in order of predominance by weight. If high-fructose corn syrup, corn syrup, or other sugar names appear near the beginning, the candy has a high concentration of added sugar.
- Recognize other names for added sugars: As a rule of thumb, many ingredients ending in "-ose" are forms of sugar. Additionally, other synonyms include:
- Fructose
- Corn Syrup Solids
- Fruit Juice Concentrate
- Glucose-Fructose
- Look for the "Added Sugars" line: U.S. food labels now show "Includes" before the line for added sugars. This indicates that the added sugars are already included in the total sugars, but it helps identify products with higher amounts of added sweeteners. It's listed in grams and as a percentage of the Daily Value.
- Be aware of "HFCS 42" and "HFCS 55": While rarely used on product packaging, these industrial terms denote the fructose percentage in the syrup (42% or 55%). The presence of "corn syrup" on a candy label is often a strong indicator that an isomerized version (HFCS) was likely used, as manufacturers optimize for sweetness and cost.
Comparison: Candy Sweeteners
This table outlines the primary differences between HFCS and other common candy sweeteners.
| Feature | High-Fructose Corn Syrup (HFCS) | Sucrose (Table Sugar) | Regular Corn Syrup | Honey |
|---|---|---|---|---|
| Composition | Glucose and Fructose (unbound) | Glucose and Fructose (bound) | Primarily Glucose | Glucose, Fructose, and water |
| Source | Corn Starch | Sugar Cane or Sugar Beets | Corn Starch | Nectar |
| Form | Liquid Syrup | Granulated Solid | Thick Liquid Syrup | Thick Liquid Syrup |
| Metabolism | Metabolized as separate sugars; fructose processed in the liver | Broken down into glucose and fructose in the digestive system | Metabolized as glucose, used by all cells for energy | Metabolized as glucose and fructose |
| Sweetness | Comparable to Sucrose | Standard for comparison | Less sweet than sucrose | Varies, but comparable to HFCS and sucrose |
| Main Use | Processed foods, soft drinks, candy | Home baking, general-purpose sweetener | Confectionery, baking, caramel | Natural sweetener, flavor additive |
Conclusion
High fructose corn syrup is a prevalent and cost-effective sweetener in many candies and processed foods. Common examples include gummies like Sour Patch Kids, hard candies such as Life Savers, and some chewy and filled chocolate bars. To identify which candies have high fructose, look for "high fructose corn syrup," "corn syrup," or other added sugar names on the ingredient list, especially near the top. By understanding how to read nutritional labels, consumers can make more informed choices about their dietary intake of added sugars and manage overall health. Moderation is key, regardless of the sugar source.
Candies with High Fructose
- Recognize Common Culprits: Gummy candies (e.g., Haribo, Sour Patch Kids), hard candies (e.g., Life Savers), and many filled chocolate bars (e.g., Baby Ruth) are prime examples of products that use high fructose corn syrup.
- Read the Ingredient List: Always check the list of ingredients on the back of the candy packaging. HFCS will be listed by its full name or, more commonly, as "corn syrup" if the manufacturer has not isomerized it completely for extra sweetness.
- Look Beyond the Obvious: Even if the packaging isn't candy, packaged sweets, fruit preserves, and pancake syrups often contain HFCS.
- Check for Multiple Sugar Sources: Some manufacturers use a combination of HFCS and other sugars like sucrose and corn syrup, which will all be listed on the label. The prominence of sugar names near the top of the list indicates a high concentration.
- Prioritize Whole Foods: A healthier approach is to choose nutrient-dense snacks like fresh fruit, which provides natural sugars along with fiber and vitamins, as a substitute for processed candies high in added sugars.
