Corn syrup is a common food ingredient used to sweeten many processed foods and soft drinks. But there is some confusion over whether corn syrup should be classified as a fat or a carbohydrate. This article will examine the nutritional makeup of corn syrup and explain why it is considered a carbohydrate, not a fat.
What is corn syrup?
Corn syrup is a sweetener made from corn starch. It consists mostly of glucose, a simple sugar. The starch is broken down into glucose using enzymes. There are different types of corn syrup:
- High-fructose corn syrup (HFCS) – HFCS is commonly used in processed foods and soft drinks. It is made by converting some of the glucose in corn syrup into a sweeter sugar called fructose.
- Light corn syrup – This contains mostly glucose and no fructose. It is sometimes used in baking.
- Dark corn syrup – This is light corn syrup with added caramel color and flavor. It has a more robust flavor and is used in foods like barbecue sauce.
So in summary, corn syrup is made by processing corn starch to yield a sweet, viscous liquid that is mostly glucose. The different types contain varying amounts of glucose and fructose.
Why corn syrup is considered a carbohydrate
Nutritionally, corn syrup is classified as a carbohydrate due to its chemical structure and how our bodies metabolize it. Here’s why:
- It is mainly glucose – Glucose is a simple sugar and carbohydrate. Our bodies break down carbohydrates like glucose and use them for energy.
- It lacks fat – Fats are made of fatty acids and glycerol. Corn syrup does not contain fatty acids, so it is not chemically a fat.
- It impacts blood sugar – When we ingest corn syrup, it is absorbed into the bloodstream and increases blood glucose levels. This is similar to how other carbohydrates impact blood sugar.
- It provides calories as carbohydrate – Each gram of corn syrup provides around 4 Calories. These are counted as carbohydrate calories on nutrition labels.
So in summary, the chemical structure, metabolism, and nutritional impact of corn syrup are all consistent with a carbohydrate, not a fat. That is why nutrition experts classify it as a carb.
Nutritional profile of corn syrup
To understand more about why corn syrup is a carb, let’s look at its full nutritional profile:
| Nutrient | Amount in 1 tbsp corn syrup |
|---|---|
| Calories | 55 |
| Carbs | 14g |
| Sugars | 13g |
| Protein | 0g |
| Fat | 0g |
| Fiber | 0g |
Looking at this breakdown, you can see corn syrup is entirely made up of carbohydrates from sugar. It contains no fat, protein or fiber. The calories are purely “empty calories” from sugar.
This reinforces why corn syrup is considered a source of carbs rather than fats.
How corn syrup impacts blood sugar
Another reason corn syrup is classified as a carb is due to its effect on blood sugar levels.
When you eat foods with corn syrup, the glucose is quickly absorbed into your bloodstream. This causes a spike in blood glucose.
Here is a chart showing how corn syrup impacts blood sugar over a 2 hour period:
| Time | Blood Sugar (mg/dL) |
|---|---|
| 0 min | 100 |
| 15 min | 140 |
| 30 min | 150 |
| 60 min | 140 |
| 120 min | 100 |
As you can see, corn syrup causes a rapid spike in blood sugar, which peaks around 30-60 minutes after consumption. This is typical of a high glycemic index carbohydrate.
The impact on blood sugar regulation is another key reason corn syrup is classified as a carbohydrate.
Should you consume corn syrup?
While corn syrup is a carb, that doesn’t necessarily mean it is healthy to consume in large amounts.
Here are some drawbacks to consuming large amounts of added corn syrup:
- Empty calories – It provides calories without any beneficial nutrients.
- Blood sugar spikes – It can negatively impact blood sugar regulation.
- Tooth decay – The sugars may cause dental cavities.
- Liver strain – Large amounts of fructose corn syrup can tax the liver.
- Weight gain – The added calories from corn syrup can lead to weight gain.
Due to these concerns, nutrition experts recommend limiting added sugars like corn syrup in your diet. The American Heart Association recommends:
- Women: No more than 6 tsp (25g) of added sugar per day
- Men: No more than 9 tsp (38g) of added sugar per day
This equates to around 100-150 calories from added sugar daily. Consuming corn syrup only occasionally or in small amounts can fit into a healthy diet. But limiting large amounts is advised.
Natural alternatives to corn syrup
If you want to cut back on corn syrup, there are many healthy alternatives for baking and cooking:
- Honey – Provides sweetness with some nutrients and antioxidants.
- Maple syrup – Has a lower glycemic impact than corn syrup.
- Fruit purees – Applesauce and mashed banana can replace corn syrup in some recipes.
- Dried fruit – Chopped dates or prunes can provide natural sweetness.
- Stevia – A zero-calorie sweetener made from plants.
When baking, you may need to experiment with corn syrup substitutes, as the texture and moisture may differ. But making the swap can significantly improve the nutrition of your recipes.
The bottom line
So in summary, corn syrup meets the definition of a carbohydrate:
- It consists mainly of the simple sugar glucose.
- It lacks any fat or protein.
- It is metabolized as a carbohydrate and impacts blood sugar levels.
- It provides calories purely as carbohydrate.
While corn syrup is a carb, it is best consumed only in moderation due to minimal nutrition. But overall, corn syrup is clearly categorized as a carbohydrate, not a fat.