High Fructose Corn Syrup (HFCS)
Highly processed sweetener linked to metabolic issues
High Fructose Corn Syrup (HFCS) is a liquid sweetener made from corn starch through enzymatic processing. It contains varying ratios of fructose and glucose, commonly HFCS-42 (42 % fructose) and HFCS-55 (55 % fructose). HFCS became widely used in processed foods and beverages starting in the 1970s due to its lower cost compared to cane sugar and its properties that enhance shelf life and palatability.
Key health issues to be aware of
Obesity and Weight Gain
Research suggests HFCS consumption may contribute to increased risk of obesity through metabolic pathways that differ from other sugars. The high fructose content may bypass normal satiety mechanisms.
Scientific Evidence
Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity
PaperFound correlation between HFCS consumption and obesity rates in population studies
Insulin Resistance and Metabolic Effects
High fructose intake from sources like HFCS may lead to insulin resistance and altered glucose metabolism, potentially increasing diabetes risk.
Scientific Evidence
Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans
PaperDemonstrated that fructose-sweetened beverage consumption for 10 weeks decreased insulin sensitivity in humans
Liver Metabolism Concerns
Unlike glucose, fructose is primarily metabolized in the liver. Excessive intake can contribute to development of non-alcoholic fatty liver disease (NAFLD) and altered lipid metabolism.
Scientific Evidence
Fructose, high-fructose corn syrup, sucrose, and non-alcoholic fatty liver disease: a systematic review and meta-analysis
PaperSystematic review showing associations between fructose/HFCS intake and liver-health markers in multiple studies
Complete academic citations
- 1. Bray, G.A., Nielsen, S.J., Popkin, B.M. (2004). Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. American Journal of Clinical Nutrition. DOI: 10.1093/ajcn/79.4.537
HFCS is approved by the FDA as Generally Recognized as Safe (GRAS). It is widely used in processed foods and beverages in the United States, though some countries have restrictions or taxes on high-fructose sweeteners.
Want to scan more ingredients?
Use the Hungry Koala Scanner app to get instant analysis of any food label
Download App