Are all sugars created equal? In this Q&A, Erika Hutz, DO, an internal medicine physician with Endeavor Health, tackles the often-confusing topic of added sugars, specifically cane sugar and corn syrup. She explains the key differences between these sweeteners, how they affect your health, and how to spot them on food labels.
What’s the difference between cane sugar and corn syrup?
Cane sugar comes from the sugarcane plant and is made up of sucrose — a molecule composed of one glucose and one fructose atom bonded together. Corn syrup, on the other hand, is derived from cornstarch and consists primarily of glucose. When processed into high-fructose corn syrup (HFCS), it contains both glucose and fructose in a free, unbound form. This seemingly small structural difference has implications for how the body metabolizes each.
Do they impact the body in different ways?
Yes — particularly when it comes to fructose. The body must first break apart sucrose from cane sugar before absorbing its glucose and fructose components. HFCS delivers free glucose and fructose directly, which may lead to faster absorption and increased strain on the liver. Some research suggests this could influence fat production and insulin resistance more aggressively than sucrose, though both contribute to excess calorie intake and metabolic stress when overconsumed.
What are the negative health concerns with eating too much corn syrup?
Overconsumption of high-fructose corn syrup has been linked to obesity, type 2 diabetes, fatty liver disease, and increased triglyceride levels. Because the fructose in HFCS bypasses certain metabolic checkpoints, it can promote fat accumulation in the liver more readily than glucose. While the science is still evolving, there's growing concern about how excess HFCS contributes to chronic metabolic diseases.
Which types of U.S. foods and beverages contain corn syrup?
HFCS is widely used in sodas, fruit drinks, flavored yogurts, salad dressings, granola bars, ketchup, and many packaged snacks. It’s favored in the food industry for its sweetness, stability, and low cost. In fact, if a product is sweetened and comes in a box, can, or bottle, there’s a good chance it contains some form of corn syrup.
Does cane sugar come with health risks too?
Absolutely. Though sometimes perceived as more "natural," cane sugar carries many of the same health risks as HFCS. Excess intake of added sugars from any source can lead to weight gain, insulin resistance, dental cavities, and increased risk for cardiovascular disease. The issue isn't just the type of sugar — it's how much we’re consuming across the board.
Why do food manufacturers use corn syrup instead of cane sugar?
Cost and convenience are the main reasons. Corn is heavily subsidized in the U.S., making corn syrup cheaper than cane sugar. Its liquid form also makes it easier to mix into beverages and processed foods. From a manufacturing standpoint, HFCS is shelf-stable, consistent, and easy to transport — making it a go-to ingredient in mass production.
What should consumers look for on nutrition labels?
Look for “added sugars” on the label, which includes both cane sugar and corn syrup. Ingredients are listed in order of quantity, so if high-fructose corn syrup, glucose, sucrose, or any syrup is near the top, that’s a red flag. Also, be aware that added sugars often hide under different names — like maltose, dextrose, fruit juice concentrate, or agave. The American Heart Association recommends limiting added sugar to no more than 25-36 grams per day, depending on gender.
The key takeaway? The amount of added sugar you’re eating matters more than whether it's cane sugar or corn syrup. Read nutrition labels carefully, watch out for hidden sugars, and aim to stay within the recommended daily limits.
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