If you’ve read some food labels lately you’ve probably noticed that sugar is a prevalent ingredient. Sugar has several different names, which makes spotting added sugar a bit more tricky. One of the most prevalent types of sweeteners used in foods and drinks today is corn syrup. Corn syrup is popular because it’s inexpensive to use and helps improve texture. High-fructose corn syrup is derived from corn syrup and is sweeter than sugar and is cheaper to use.
Corn Syrup is gluten-free. Corn syrup is made from corn starch which is derived from corn, which doesn’t contain gluten. There are two main types of corn syrup – dark and light corn syrup. The best gluten-free alternatives to corn syrup include Wholesome Organic Raw Blue Agave, Lundberg Organic Brown Rice Syrup, and Nature Nate’s 100% Pure Raw Organic Honey.
So what’s the difference between light and dark corn syrup? What’s the difference between high-fructose corn syrup and regular corn syrup? We have the answers to all of those questions below!
Contents
What is corn syrup?
Corn syrup is a viscous liquid made from corn starch. Corn syrup is made by mixing cornstarch with water and then adding an enzyme that breaks the sugar (glucose) chains down into shorter chains. Another enzyme is then added which breaks the shorter sugar chains down into pure glucose.
Glucose is the same type of sugar in your bloodstream, which is why it’s referred to as blood sugar. The sugar from corn syrup is rapidly turned into blood sugar because your body doesn’t have to convert it into glucose like it does other sugars like sucrose (table sugar) and lactose (milk sugar).
What are the different types of corn syrup?
Light corn syrup
Light corn syrup doesn’t have any colors added – it’s clear and colorless. Light corn syrup often has vanilla flavor added since it’s often used in baked goods. Light corn syrup is ideal if you want just a touch of sweetness to add to fruit dishes like jam and fruit sauces.
Dark corn syrup
Dark corn syrup has molasses added, usually in the form of refiners’ syrup. Caramel coloring is also added to give it a rich, dark color.
Dark corn syrup has a more distinct flavor thanks to the addition of molasses. Dark corn syrup is used in baked goods like pecan pie and gingerbread cookies.
What is corn syrup used for?
Corn syrup is primarily used as a sweetener in processed foods. It’s also used to make candies and sweet sauces since it doesn’t crystallize like other sugars. Corn syrup helps add a creamy texture to frozen sweets like ice cream and sorbet. Corn syrup dissolves well in liquids so is present in many syrups like pancake syrup and chocolate sauce.
Is corn syrup gluten-free?
Corn syrup is made by breaking down corn starch. Corn products are naturally gluten-free, so corn syrup is gluten-free.
Is corn syrup bad for you?
Regular corn syrup is 100% glucose, a type of simple sugar. Corn syrup is a form of added sugar that contributes extra “empty” calories to your diet. Calories from added sugar are referred to as empty because they don’t provide any nutritional benefits.
Diets high in added sugar can be problematic and worsen health conditions like type 2 diabetes and nonalcoholic fatty liver disease. High-sugar diets can also lead to overweight and obesity which are linked with increased prevalence of chronic diseases like heart disease and certain cancers.
Corn syrup and other added sugars should be limited to less than 36 grams per day for men and less than 24 grams per day for women.
What about high-fructose corn syrup?
High-fructose corn syrup is made and used by food manufacturers. While you can buy regular corn syrup at grocery stores, you can’t buy high-fructose corn syrup.
High-fructose corn syrup is altered so that some of the glucose molecules are turned into fructose. High-fructose corn syrup is sweeter than regular sugar and is also cheaper to use which is why it’s so popular in processed foods, particularly sugary drinks. High-fructose corn syrup also doesn’t need to be dissolved in liquids which is another benefit.
Diets rich in high-fructose corn syrup are associated with metabolic disruption and a higher prevalence of obesity. However, studies are contradictory in proving whether high-fructose corn syrup is worse for you than other sugar-sweetened foods and drinks.
What are the risks of eating a lot of added sugar?
While it’s fine to eat added sugar in low amounts, consistently eating a diet high in added sugars comes with health risks. Instead of eating added sugar, focus on healthier more nutrient-dense foods with natural sugar like fruit to get your sweet fix.
1. Weight gain
Eating added sugar contributes extra calories to your diet. If you don’t burn off those extra calories your body stores them as fat. Added sugar is a major contributor to the obesity epidemic. If you’re trying to lose weight, one of the best places to start is by being mindful of how much added sugar you’re eating.
Eating a high-sugar diet stimulates your body to make more insulin. Insulin is the hormone that helps lower your blood sugar. It also signals your body to store energy as fat, which means that a high sugar diet can equal greater fat storage.
2. Insulin resistance and blood sugar imbalances
Millions of people have a condition called prediabetes, the precursor to developing type 2 diabetes. Prediabetes and type 2 diabetes are caused by insulin resistance.
Insulin resistance is when your body doesn’t make enough insulin or doesn’t respond to insulin very well. Eating a high-sugar diet can worsen insulin resistance.
3. Reduced blood sugar control in people with diabetes
If you already have diabetes, you probably are well aware of the effect added sugar has on your blood sugar control. Sugar-sweetened foods and drinks raise blood sugar more quickly whereas foods like vegetables, meat, nuts, and seeds don’t raise your blood sugar nearly as much.
4. Increased risk of heart disease
Eating a lot of added sugar contributes to inflammation and high blood pressure, both of which contribute to heart disease.
According to a study in the Journal of the American Medical Association (JAMA), people who consume more added sugar (17-21% of total calories) have a 38% higher risk of dying from heart disease compared to people who eat less (8% of total calories) added sugar.
5. Dental caries
Sugar feeds the bad bacteria in your mouth. These bacteria produce an acid that damages the enamel of your teeth. Eating a high-sugar diet in combination with not practicing good oral hygiene can cause dental caries, the technical term for cavities in your teeth.
6. Non-alcoholic fatty liver disease
Diets high in sugar are one of the risk factors for developing non-alcoholic fatty liver disease (NAFLD). NAFLD occurs in people who don’t have liver damage from drinking alcohol. Over time, NAFLD can lead to scarring and damage to the liver.
Corn Syrup Nutrition Information
Corn syrup is available in the baking aisle at grocery stores and also online. There are two main types of corn syrup to choose from – light and dark. Karo is the most popular brand of corn syrup, but there are several brands to choose from.
Karo Light Corn Syrup with Real Vanilla
Ingredients:
- Corn Syrup
- Salt
- Vanilla Extract (Vanilla Beans, Water, Ethyl Alcohol)
Nutrition Facts (per 2 tbsp.):
- Calories: 120
- Total Fat: 0 g
- Sodium: 30 mg (1% DV)
- Total Carbohydrates: 30 g
- Sugars: 10 g
- Added Sugars: 10 g
- Protein: 0 g
Karo Dark Corn Syrup
Ingredients:
- Corn Syrup
- Refiners’ Syrup
- Caramel Flavor
- Salt
- Sodium Benzoate (Used To Protect Quality)
- Caramel Color
Nutrition Facts (per 2 tbsp.):
- Calories: 120
- Total Fat: 0 g
- Sodium: 45 mg (2% DV)
- Total Carbohydrates: 31 g
- Total Sugars: 11 g
- Added Sugars: 11 g
- Protein: 0 g
Wholesome Sweeteners Organic Light Corn Syrup
Ingredients:
- Organic Corn Syrup
- Organic Glucose Syrup
- Organic Vanilla Flavor
- Salt
Nutrition Facts (per 2 tbsp.):
- Calories: 120
- Total Fat: 0 g
- Sodium: 30 mg (1% DV)
- Total Carbohydrates: 30 g
- Total Sugars: 30 g
- Added Sugars: 30 g
- Protein: 0 g
Other gluten-free corn syrup alternatives
Wholesome Organic Raw Blue Agave
Ingredients:
- Organic Raw Blue Agave Nectar (Fair Trade Certified by Fair Trade USA)
Nutrition facts (per one tablespoon)
- Calories: 60
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 16 g
- Total Sugars: 16 g
- Added Sugars: 16 g
- Protein: 0 g
Lundberg Organic Brown Rice Syrup
Ingredients:
- Organic Brown Rice
- Pure Filtered Water
Nutrition facts (per 2 tbsp.)
- Calories: 60
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 16 g
- Total Sugars: 16 g
- Added Sugars: 16 g
- Protein: 0 g
Nature Nate’s 100% Pure Raw Unfiltered Organic Honey
Ingredients:
- 100% Pure Organic Honey
Nutrition facts (per 1 tbsp.)
- Calories: 70
- Total Fat: 0 g
- Sodium: 0 mg
- Total Carbohydrate: 18 g
- Total Sugars: 13 g
- Protein: 0 g
Related Questions
Is corn syrup vegan?
Corn syrup doesn’t contain any animal-derived ingredients and is vegan-friendly.
Why is corn syrup in everything?
Corn syrup is less expensive for food manufacturers to use compared to cane sugar. Corn syrup doesn’t need to be dissolved in liquids since it has a viscous consistency which is another advantage.
Why is corn syrup in baby formula?
Corn syrup solids are added to baby formula because it’s inexpensive to use, babies can digest corn syrup easily, and it helps improve consistency.