High fructose corn syrup (HFCS) has become an increasingly common ingredient in processed foods and beverages over the past few decades. Many health-conscious consumers have begun checking labels and avoiding products that contain HFCS due to concerns that it may be linked to obesity, diabetes, and other health issues.
Food and beverage manufacturers are aware of this wariness toward HFCS and some have responded by creating items labeled as having “no high fructose corn syrup” or “no HFCS”. But what exactly does it mean when a product claims to contain no high fructose corn syrup?
What is High Fructose Corn Syrup?
HFCS is a sweetener made from corn starch. Through an enzymatic process, some of the glucose in corn syrup is converted into fructose, resulting in a sweeter syrup. There are different formulations of HFCS depending on the percentages of glucose and fructose, with HFCS-55 and HFCS-42 being the most common:
- HFCS-55: Contains 55% fructose and 45% glucose
- HFCS-42: Contains 42% fructose and 58% glucose
HFCS is an inexpensive sweetener that mixes well in beverages, enhances fruit flavors, prevents spoilage, and extends shelf life. Thanks to government subsidies for corn growers, HFCS has been cheaper to produce than cane or beet sugar.
By the late 1990s, HFCS had become the primary sweetener used in processed foods and soft drinks in the U.S. But rising obesity levels led some to question the wisdom of consuming so much HFCS. Furthermore, preliminary research suggested there could be differences in how the body metabolizes fructose compared to glucose that may contribute to weight gain and metabolic issues.
Health Concerns Over High Fructose Corn Syrup
High fructose corn syrup has been surrounded by controversy for a number of years. Critics have blamed the surge in HFCS consumption since the 1970s for rising rates of obesity, diabetes, fatty liver disease and other health problems. Some of the main concerns include:
- Fructose metabolism: Some research has shown that the body metabolizes fructose differently than glucose, with fructose bypassing the rate-limiting step of glycolysis and flooding liver cells with substrates for fat production. This may promote development of visceral fat, fatty liver disease and insulin resistance.
- Mercury contamination: Due to outdated manufacturing processes at some HFCS plants, the sweetener has sometimes been found to contain trace amounts of mercury. Even very low levels of mercury exposure can potentially impact neurological development and brain function.
- Contribution to overeating: Fructose does not stimulate insulin secretion or boost leptin production as much as glucose. This results in less satiety after consuming foods and drinks containing HFCS, which could theoretically promote overeating.
- Nutrient poor: Products made with HFCS are often calorie-dense while providing few other nutrients. Overconsumption of HFCS can displace healthier whole foods from the diet.
However, it’s important to note that research on HFCS and health has yielded conflicting results. Not all studies have implicated HFCS as being any worse for weight control or metabolic health compared to other added sugars. More research is still needed, but some health professionals recommend limiting intake of foods containing HFCS due to the potential risks.
What Does “No High Fructose Corn Syrup” Mean on Labels?
Food and beverage manufacturers are well aware of consumer concerns regarding high fructose corn syrup. Surveys show a majority of shoppers try to avoid HFCS, and products prominently labeled as having “No HFCS” appeal to these consumers.
But what exactly does it mean when a product claims to contain “no high fructose corn syrup”? Here are some key points:
- The product does not contain HFCS itself. No HFCS-55 or HFCS-42 is added during manufacturing.
- It does not necessarily mean the product contains no fructose or corn syrup entirely. Other sweeteners derived from corn that contain fructose may be used, such as:
- Corn syrup
- Corn syrup solids
- Fructose
- The product likely contains another added sugar, such as:
- Sucrose (table sugar)
- Glucose
- Dextrose
- Evaporated cane juice
- Honey
- Agave syrup
- The overall sugar content has not necessarily been reduced, just HFCS specifically.
Manufacturers can promote no HFCS even when the products contain other added sugars. Federal regulations only require listing “added sugars” rather than specifying the source on the nutrition label. Companies mostly eliminate HFCS simply to appeal to consumers trying to avoid it specifically.
Why Foods May Eliminate High Fructose Corn Syrup
There are a few reasons a food or beverage manufacturer may choose to formulate a product without high fructose corn syrup:
- To appeal to the growing number of consumers trying to avoid HFCS for health reasons
- HFCS has developed a poor reputation, so eliminating it can help market the product as a healthier choice
- The “no HFCS” label attracts shoppers who assume it’s lower in sugar and calories (even if it’s not)
- Some manufacturers genuinely want to remove additives surrounded by controversy
- Switching sweeteners can allow companies to promote the change and generate buzz
In most cases, food brands remove HFCS simply as a marketing move in response to consumer wariness. As interest in avoiding HFCS has grown, many product lines have been re-formulated to tout their lack of the sweetener. The packaging typically calls out they contain no HFCS in bold letters to catch shoppers’ attention.
Examples of No High Fructose Corn Syrup Foods
Many types of packaged foods and beverages that traditionally contained HFCS have introduced no-HFCS versions in recent years. Here are some examples of popular products that now come in a HFCS-free variety:
Beverages
- Soft drinks (Coca-Cola, Pepsi, 7Up)
- Fruit juices (Minute Maid, Tropicana)
- Flavored water (Dasani, Vitamin Water)
- Energy drinks (Red Bull, Monster)
- Sweetened iced tea (Lipton, AriZona)
- Sports drinks (Gatorade, Powerade)
Condiments
- Ketchup (Heinz, Hunt’s)
- Barbecue sauce (Sweet Baby Ray’s, Kraft)
- Salad dressings (Kraft, Hidden Valley)
- Marinades (McCormick, Kraft)
Packaged Foods
- Cereals (General Mills, Post, Kellogg’s)
- Granola bars (Quaker, Nature Valley)
- Crackers (Ritz, Wheat Thins, Triscuits)
- Cookies (Nabisco Chips Ahoy, Keebler)
- Poptarts (Kellogg’s)
- Canned fruits (Del Monte, Dole)
- Yogurt (Chobani, Yoplait, Dannon)
- Soup (Campbell’s, Progresso)
- Sauces (Prego, Ragu, Classico)
You can find no HFCS varieties for many popular convenience foods, candies and snacks from leading brands. Even products not typically thought of as healthy, like ice cream, frozen pizzas and microwave meals now come in options without HFCS. Carefully reading labels can help locate these items.
Should You Consume No HFCS Foods?
If you’re concerned about high fructose corn syrup for health reasons, choosing no HFCS products seems like an easy solution. But is it really the healthiest approach? There are a few important considerations:
- Eliminating HFCS specifically does not mean the product is low in sugar overall. Other added sugars are likely used.
- Added sugars from any source should be limited. Focus on whole, minimally processed foods without added sweeteners.
- Artificial sweeteners may be used in some no HFCS foods, which come with their own health concerns.
- Many no HFCS products are still highly processed and lack nutritional value despite reformulation.
- For the biggest health impact, emphasize a balanced diet focused on natural whole foods over specific ingredients to avoid.
Rather than seeking out no HFCS foods, having an overall healthy diet can help limit added sugars. Read labels carefully and compare products to find those lowest in total sugars, not just HFCS specifically. When buying packaged foods, opt for those without any questionable ingredients and that offer decent nutritional value.
Tips for Reducing High Fructose Corn Syrup
If you do want to cut down on HFCS, here are some tips:
- Drink plain water or unsweetened beverages instead of soda, juice and sweetened drinks
- Use fresh fruits or small amounts of honey, maple syrup or stevia to sweeten foods
- Eat more whole fruits and vegetables instead of processed snack foods and sweets
- Cook homemade meals using natural ingredients as much as possible
- Read labels carefully and compare products to find those with the lowest sugar content
- Beware of alternative sweeteners like cane sugar, which provides no benefits over HFCS
- Watch out for euphemisms like “evaporated cane juice” that may hide added sugars
Cutting back on packaged foods containing HFCS and added sugars in general can help improve your diet. But avoid falling into the trap of assuming “no HFCS” equals healthy.
The Bottom Line
When a food is labeled as containing no high fructose corn syrup, it simply means that particular ingredient is not added during manufacturing. The product likely still contains other added sugars, offers little nutritional value, and may even use artificial sweeteners.
Rather than fixating on avoiding HFCS specifically, focus your diet on wholesome foods as close to their natural state as possible. Read labels closely, evaluate overall sugar content, and choose products without any questionable additives. This approach will provide the most health benefits.
