TL;DR
No, corn syrup solids and high fructose corn syrup are not the same thing. Corn syrup solids are made by crystallizing corn syrup to produce a powdered sweetener. High fructose corn syrup is a liquid sweetener made by processing corn starch to yield a syrup with high fructose content. The two sweeteners have different properties, flavors, and uses in food production.
What are corn syrup solids?
Corn syrup solids, also known as maltodextrin, are derived from corn syrup. They are produced by partially hydrolyzing corn starch into the sugars glucose and maltose. The corn syrup is then concentrated and crystallized to form a solid powder.
The crystallization process involves:
- Removing water from corn syrup via evaporation
- Seeding the concentrated syrup with small sugar crystals
- Allowing larger crystals to form as the water evaporates
The resulting crystals are then dried and milled into a fine powder. This powder dissolves easily in water and has a mildly sweet taste.
Some key properties of corn syrup solids:
- Sweetness: About 20% as sweet as sugar
- Appearance: White powder
- Solubility: Highly soluble in water
- Digestibility: Rapidly digested into glucose molecules
Corn syrup solids have a variety of uses in food production:
- Sweetener – Provides sweetness without adding excessive liquid
- Texture enhancer – Helps achieve desired texture in baked goods
- Flow agent – Reduces sticking and clumping in powders
- Thickener – Increases viscosity of liquids
- Filming agent – Forms glossy coatings on candies and pills
Overall, the key characteristics of corn syrup solids are:
- Made by crystallizing and drying corn syrup
- Powdered form allows easy storage and transport
- Provides mild sweetness and good solubility
- Used to enhance texture, viscosity, and appearance of foods
What is high fructose corn syrup?
High fructose corn syrup (HFCS) is a liquid sweetener made by processing corn starch. It is composed primarily of the simple sugars fructose and glucose.
HFCS is produced in a multi-step process:
- Corn starch is treated with enzymes to break it down into glucose
- Some of the glucose is converted into fructose using the enzyme xylose isomerase
- The resulting syrup goes through a refining process to adjust sweetness
There are different formulations of HFCS depending on the fructose content:
- HFCS 42 – contains 42% fructose
- HFCS 55 – contains 55% fructose
- HFCS 90 – contains 90% fructose
HFCS 55 is the most commonly used form in food manufacturing.
Some key properties of high fructose corn syrup:
- Appearance: Clear, viscous syrup
- Sweetness: Similar to table sugar (sucrose)
- Solubility: Highly soluble in water
- Viscosity: Less viscous than corn syrup
- Glycemic index: Moderate (63) compared to glucose (100)
HFCS is valued by food producers for the following attributes:
- Sweetness – Has a sweetness and taste profile similar to sucrose
- Solubility – Can be added as a liquid while providing sweetness
- Viscosity – Thinner and easier to blend than corn syrup
- Preservative – Helps maintain moisture content and texture
- Cost – Typically cheaper than sucrose due to subsidies and quotas
In summary, key traits of high fructose corn syrup:
- Liquid sweetener produced by enzymatic processing of corn starch
- Contains varying ratios of fructose and glucose
- Has a sweetness and solubility similar to table sugar
- Used as a flavor enhancer, stabilizer, and inexpensive sweetener
Differences between corn syrup solids and high fructose corn syrup
While both derived from corn starch, corn syrup solids and high fructose corn syrup have distinct differences:
| Property | Corn syrup solids | High fructose corn syrup |
|---|---|---|
| Form | Powder | Liquid syrup |
| Sweetness | 20% as sweet as sugar | Equally as sweet as sugar |
| Sugar content | Glucose and maltose | Fructose and glucose |
| Processing method | Crystallization and drying | Enzymatic conversion |
| Common uses | Texture enhancer, stabilizer | Sweetener, humectant, preservative |
Some key ways they differ:
- Form – Corn syrup solids are a solid powder, HFCS is a liquid syrup
- Sweetness – Corn syrup solids are less sweet than HFCS
- Sugars – Corn syrup solids contain glucose and maltose, HFCS contains fructose and glucose
- Processing – Corn syrup solids involves crystallization, HFCS uses enzymatic processes
- Uses – Corn syrup solids are more used for texture, HFCS for sweetness and moisture retention
So in summary, while both derived from corn, corn syrup solids and high fructose corn syrup differ significantly in their properties, production methods, sweetness, and applications.
Health concerns and debates
There are some health concerns and debates around high fructose corn syrup:
- Added sugars – HFCS is high in fructose and provides empty calories
- Obesity – Some research links excess HFCS consumption to weight gain
- Diabetes – Fructose may negatively impact blood sugar control
- Liver health – High fructose intake from HFCS may contribute to non-alcoholic fatty liver disease
- Mercury – HFCS may contain trace mercury from the manufacturing process
However, there is no scientific consensus on whether HFCS is any less healthy than other added sugars like sucrose, glucose, honey etc. The American Medical Association concluded:
“High-fructose syrup does not appear to contribute more to obesity or other conditions than sucrose.”
Most health organizations consider HFCS and other added sugars comparable and recommend limiting intake of all added sugars.
There are fewer health concerns around corn syrup solids due to the lower fructose content. But like any added sugar, moderation is advised.
In summary:
- HFCS has been associated with obesity, diabetes, and liver disease in some studies
- No strong evidence that HFCS is uniquely harmful compared to sucrose and other sugars
- Experts recommend limiting intake of all added sugars, including both HFCS and corn syrup solids
Nutrition facts comparison
Here is a comparison of the nutrition facts for corn syrup solids and high fructose corn syrup:
| Nutrient | Corn syrup solids (per 100g) |
HFCS 55 (per 100g) |
|---|---|---|
| Calories | 380 | 282 |
| Total Carbs | 96g | 76g |
| Sugars | 96g | 55g fructose 41g glucose |
| Added Sugars | 96g | 96g |
| Protein | 0g | 0g |
Key points:
- Corn syrup solids are higher in calories and carbs than HFCS by weight
- HFCS has more fructose, corn syrup solids have glucose and maltose
- Both contain minimal protein and no fiber, vitamins, or minerals
- All the sugars in both products are considered added sugars
So in terms of nutrition, both corn syrup solids and HFCS provide empty calories in the form of added sugars with minimal nutritional benefits.
Labeling and identification
HFCS and corn syrup solids can be identified in food products by reading the ingredients label:
- Corn syrup solids – Listed as “corn syrup solids” or may also be called “maltodextrin”
- High fructose corn syrup – Usually listed as “high fructose corn syrup” or “HFCS”
Food manufacturers may also specify the HFCS variant, like “HFCS 55”.
Both corn syrup solids and HFCS would be considered added sugars. To identify added sugars on a label:
- Look for words ending in “ose” like glucose, sucrose, fructose
- Check for sugar syrups like corn syrup, rice syrup, maple syrup
- See if “sugar” is listed by itself as an ingredient
Under the Nutrition Facts label, the Amount of Added Sugars must also be listed.
So by reading the ingredients list and Nutrition Facts, consumers can identify products containing corn syrup solids and high fructose corn syrup as sources of added sugars.
Uses in food production
Corn syrup solids and high fructose corn syrup both have distinct applications in food manufacturing:
Typical uses of corn syrup solids include:
- Powdered drinks – Provides texture, solubility
- Cake mixes – Helps control sweetness and moisture
- Canned fruit – Used as thickener for syrup packing
- Cookies – Contributes to soft texture
- Cereals – Used as binding agent and to control sweetness
- Ice cream – Reduces iciness and adds body
- Icings – Helps achieve desired thickness and transparency
Common applications of high fructose corn syrup:
- Soft drinks – Primary sweetener due to lower cost vs sugar
- Baked goods – Maintains moisture and texture
- Candy – Provides body, gloss, and sweetness
- Cereals – Sweetener that also acts as humectant
- Yogurt – Used for taste and as cost-effective substitute for sucrose
- Canned fruits – Added as humectant syrup to maintain moisture
- Condiments – Contributes bulk, consistency, and sweetness
In summary:
- Corn syrup solids widely used for controlling texture, viscosity, solubility
- High fructose corn syrup primarily used for its ability to sweeten and moisturize
- Food producers select between them based on technical needs and sweetness desired
Homemade substitutes
In homemade recipes, the following substitutions work well for corn syrup solids and high fructose corn syrup:
Substitutes for corn syrup solids:
- Granulated sugar + small amount of liquid
- Honey or corn syrup
- Evaporated cane juice
- Maple syrup
For example, replace 1 cup corn syrup solids with:
- 1 cup granulated sugar + 1-2 tablespoons water or milk
- 3/4 cup honey + 1/4 cup granulated sugar
- 3/4 cup maple syrup + 1/4 cup granulated sugar
Adjust amounts based on desired sweetness and texture.
Substitutes for high fructose corn syrup:
- Granulated sugar combined with liquid
- Honey
- Maple syrup
- Agave nectar
Substitute 1 cup HFCS with:
- 1 cup sugar + 1/4 cup water or fruit juice
- 3/4 cup honey + 1/4 cup sugar
- 2/3 cup agave nectar + 1/3 cup sugar
- 3/4 cup maple syrup + 1/4 cup sugar
The liquid helps match the moistening effect of HFCS. Adjust sweetness and moisture as needed.
Should you avoid products with corn syrup solids or HFCS?
Given the health concerns around added sugars, some consumers prefer to avoid products containing corn syrup solids or high fructose corn syrup when possible. However, both ingredients are extremely common in processed foods.
Following a healthy diet doesn’t require completely eliminating corn sweeteners – rather, moderation and balance is key. The American Heart Association recommends:
- Women: Limit added sugars to 100 calories per day (6 teaspoons)
- Men: Limit added sugars to 150 calories per day (9 teaspoons)
Within these limits, small amounts of corn syrup solids or HFCS as part of an overall healthy diet are unlikely to be harmful. Carefully reading labels to identify sources of added sugars can help consumers control intake.
When evaluating products:
- Compare brands and choose options with less added sugars
- Enjoy sweet foods in moderation as part of a balanced diet
- Select whole, minimally processed foods whenever possible
Completely avoiding corn syrup sweeteners may be unrealistic. But controlling intake and making informed substitutions can help reduce added sugars.
The bottom line
Corn syrup solids and high fructose corn syrup share similarities but have distinct properties, flavors, production methods, and uses in food manufacturing. Neither product has nutritional benefits – both provide empty calories in the form of added sugars.
While HFCS receives more health scrutiny, experts agree that corn syrup solids and other added sugars should also be limited as part of a healthy diet. Reading labels, moderating intake, and making alternative ingredient choices can help consumers reduce consumption of corn syrup sweeteners.
