High-Fructose Corn Syrup Is Bad for You, and Here's Why

High-fructose corn syrup (HFCS) is added sugar that you'll see in many processed foods, like baked goods, candy, and canned products. You may have heard about its health risks, but is high-fructose corn syrup as "bad" as sugar? The short answer: HFCS is no better than regular table sugar (sucrose). Both sweeteners have four calories per gram and increase your risk of health concerns, such as weight gain and several chronic illnesses.

It's OK to enjoy those foods now and then. Still, limiting your HFCS intake helps reduce your risk of obesity, type 2 diabetes, and tooth decay. Read on to learn about HFCS, how it's made, its potential health risks, and more.

What Is High-Fructose Corn Syrup?

HFCS is a sweetener commonly found in many desserts, sodas, and some canned foods. The sweetener is made from processed cornstarch. Starches are made up of long chains of sugar (glucose) molecules. Breaking down cornstarch results in a syrup that is 100% sugar. Manufacturers then add proteins (enzymes) to the product to convert some of the sugar into fructose, which gives HFCS its sweet taste.

What Foods Have High-Fructose Corn Syrup?

HFCS is much cheaper than regular table sugar, hence why it's become so popular in food manufacturing. You may find HFCS on the ingredients list of many processed foods. Foods and drinks with HFCS often have a lot of calories but little to no fiber, minerals, and vitamins.

Some of the most common foods and drinks that contain HFCS include:

• Baked goods
• Bread
• Candy
• Canned foods
• Dairy products
• Soda

Why Is High-Fructose Corn Syrup Bad for You?

HFCS may not be any worse in how it affects the body than regular sugar: Both contribute to health concerns like obesity and type 2 diabetes. HFCS is similar to table sugar in its ratio of fructose to glucose. Both sweeteners each contain four calories per gram.

1. Has Been Shown To Cause Obesity

Added sugar, including HFCS, adds calories to your diet, possibly contributing to unhealthy weight gain and obesity. Some evidence suggests HFCS increases your appetite, potentially causing you to overeat.

People with obesity have a higher risk of health complications like high blood pressure, blood sugar, and total cholesterol than others. Those are some of the most significant risk factors for chronic illnesses like heart disease and type 2 diabetes.

Obesity may result in other health concerns, including:

• Cancer: Research has linked excess body weight to several cancers, such as breast, colorectal, pancreatic, and uterine cancer.
• Liver problems: Obesity might cause gallstones, or hard stones that form in your liver. Gallstones are often made up of cholesterol.
• Osteoarthritis (OA): This causes painful, stiff joints. Excess body weight places added pressure on your bones and joints, increasing your OA risk.
• Sleep apnea: This disorder causes breathing problems while you sleep.

2. Increases Liver Fat

Animal and human studies have shown that a high-HFCS diet causes your liver cells to store too much fat. Some people with a fatty liver develop nonalcoholic steatohepatitis (NASH), which results in liver damage (cirrhosis) and inflammation. Severe liver damage is often irreversible and may cause complications like kidney failure and liver cancer.

3. Lacks Nutrients

Foods with added sugar, including HFCS, have "empty calories," or a lot of calories but few nutrients. Keep in mind that it's perfectly OK to indulge in your favorite dessert now and then.

Still, it's essential to increase your intake of nutrient-dense foods, including fruits, vegetables, and whole grains. In contrast to HFCS, those foods supply nutrients like calcium, fiber, potassium, and vitamin D, all of which support good health.

4. May Cause Tooth Decay

Tooth decay happens when something damages the enamel, or the protective shield that covers your teeth. Research has found that excess added sugar intake is the primary cause of tooth decay. Bacteria live in your mouth; some are helpful, while others cause plaque. The bacteria in plaque feed on the sugar in HFCS to make acids that destroy your teeth's enamel.

Signs and symptoms of tooth decay include cavities, stains on your teeth, and toothaches. You might develop infections, pain, and tooth loss if you do not treat tooth decay.

How To Eat Less High-Fructose Corn Syrup

Reducing your added sugar, including HFCS, intake helps reduce your risk of obesity, several chronic illnesses, and tooth decay. The American Heart Association (AHA) advises that women and men consume no more than 25 grams and 36 grams of added sugar per day. Still, the AHA reports that the average adult consumes about 71 grams of added sugar per day.

Here are some ways to eat less HFCS:

• Check the nutrition facts and ingredients list: Keep in mind that added sugar is not just the spoonful you add to your morning cup of coffee. Sweeteners often hide in condiments, salad dressings, sauces, and sodas.
• Enjoy in moderation: It's OK to celebrate with a sweet treat now and then. You do not have to completely eliminate candy, baked goods, and soda from your diet. Instead, save them for special occasions.
• Limit your intake of sugary treats: Try swapping candy for fruit, which is naturally sweet. You might opt for water flavored with pieces of fruit instead of soda.
• Make your food: You can control how much added sugar goes into your food if you prepare it yourself. For example, try using pureed apples, bananas, or pumpkins to sweeten baked goods naturally.

A Quick Review

HFCS is just as bad as regular table sugar in terms of health risks, including weight gain, type 2 diabetes, and tooth decay. Still, manufacturers use HFCS as a cheap alternative in many processed foods and drinks.

You do not need to cut out baked goods, candy, and soda from your diet, but try limiting your intake. Make sure that you check the nutrition facts and ingredients list on the food and drink you consume. You might replace high-sugar snacks with naturally-sweet fruit, which packs a lot of nutrients that support good health.

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