Corn syrup is a common ingredient found in many processed foods and beverages. It is used to sweeten and improve texture, but has come under scrutiny for potential health risks. With rising rates of obesity and diabetes, finding healthier sugar substitutes is becoming increasingly important.
What is corn syrup?
Corn syrup is made from cornstarch. Through a multi-step process, the starch is broken down into individual glucose molecules. These glucose molecules bond together in chains to form a thick, sweet syrup. There are several types of corn syrup:
- High-fructose corn syrup (HFCS) – HFCS is the most common form found in processed foods. It contains a similar ratio of glucose and fructose as table sugar (sucrose).
- Corn syrup – Straight corn syrup contains 100% glucose molecules.
- Corn syrup solids – The syrup is dried into a powdered form.
HFCS is commonly used as a sweetener because it is cheap, easy to blend into foods, and extends shelf life. However, there are some concerns over the large amounts of fructose it contributes to the diet.
Why limit corn syrup intake?
There are several potential downsides to consuming large amounts of corn syrup or HFCS:
- Weight gain – Fructose may interfere with appetite signaling, leading to increased calorie intake and weight gain over time.
- Blood sugar spikes – The glucose in corn syrup can rapidly raise blood sugar levels.
- Inflammation – Fructose increases inflammatory markers and may worsen chronic inflammation.
- Fatty liver disease – Excess fructose is primarily metabolized by the liver and contributes to fatty liver.
- Increased heart disease risk – The glycemic fluctuations and inflammation from high corn syrup intake can increase risk factors for heart disease.
While corn syrup in moderation is likely fine for most people, reducing intake may help manage weight and prevent certain chronic diseases.
Healthier alternatives to corn syrup
There are many options to replace corn syrup with healthier sweeteners. Here are some of the best alternatives:
1. Honey
Honey is an all-natural liquid sweetener produced by bees. It contains trace amounts of vitamins, minerals, antioxidants, and powerful antibacterial compounds. Research shows that replacing sugar with honey can lower blood sugar spikes, inflammation, and LDL “bad” cholesterol.
Use raw, unfiltered honey for the full health benefits. Drizzle on oatmeal, yogurt, or toast for a touch of sweetness. Be mindful of portion size, as honey still contains calories and carbs.
2. Maple syrup
Maple syrup comes from boiling down sap collected from maple trees. It contains modest amounts of minerals like calcium, potassium, and manganese. Maple syrup has a lower glycemic index than sugar or corn syrup, meaning it won’t spike blood sugars as dramatically.
Try using small amounts of 100% pure maple syrup to sweeten baked goods, marinades, coffee, or yogurt parfaits. Opt for grades A or B for the most antioxidants.
3. Dates
Dates are dried, naturally sweet fruits that make an excellent corn syrup substitute. They are rich in fiber, potassium, magnesium, copper, manganese, antioxidants, and plant compounds. Dates do contain glucose and fructose, but the fiber helps slow absorption and moderate blood sugar response.
Chop dates into small pieces and use in baking, smoothies, oatmeal, sauces, or dressings. One date contains about 18 grams of sugar, so use sparingly.
4. Banana
Surprisingly, bananas can be used to sweeten foods and drinks without adding excess sugar. Simply mash up ripe bananas and use them in place of corn syrup in recipes. The starch in bananas gives a thick, gooey texture similar to corn syrup.
Bananas contain vitamin C, fiber, potassium, and manganese. Just make sure to account for the additional moisture in your baking recipes when swapping for corn syrup.
5. Apple sauce
Unsweetened apple sauce is an easy way to replace corn syrup in baked goods. Use about 3/4 cup per 1 cup of corn syrup. Apple sauce adds moisture and sweetness with just 50 calories and 13 grams of sugar per cup. It also provides a serving of fruit and fiber.
Look for varieties without added sugar. You can puree your own applesauce at home too. Start by peeling, coring, and chopping up apples. Cook them down into a smooth sauce.
6. Brown rice syrup
Brown rice syrup is made by fermenting brown rice, which breaks down starch into maltose. It has a mild, butterscotch-like flavor and about half the sweetness of corn syrup. Look for organic brands to avoid GMOs.
Brown rice syrup won’t spike blood sugar as sharply as plain corn syrup since it contains complex carbohydrates. Use it in a 1:1 ratio when baking or making homemade granola bars, candies, or sweet sauces.
7. Coconut sugar
Coconut sugar is derived from the sap of cut coconut flower buds. It contains trace nutrients and has a low glycemic index of 35 compared to table sugar at 65. Coconut sugar has become a popular alternative sweetener due to its less processed source.
You can replace corn syrup cup-for-cup with coconut sugar. Its caramel flavor is ideal for baking, oatmeal, coffee, or even homemade barbecue sauces. Note that it does not mimic the thick consistency of corn syrup in recipes.
8. Stevia
Stevia is a natural, zero-calorie sweetener extracted from the leaves of the stevia plant. It contains plant compounds called steviol glycosides that are over 100 times sweeter than table sugar. Stevia has no effect on blood sugar and may help lower blood pressure.
Stevia can replace corn syrup in some recipes, but keep in mind it does not replicate thickness or texture. Use just a few drops as it has an intensely sweet flavor. Baking with stevia can be tricky, so combine it with wet ingredients like applesauce.
9. Monk fruit extract
Monk fruit, also called luo han guo, is a small melon native to parts of China and Thailand. Monk fruit extract is created by removing the sugars while concentrating the natural sweetness. Like stevia, it has zero calories and carbs.
Monk fruit extract is 150-200 times sweeter than sugar, so a little goes a long way. Use it sparingly to replace corn syrup in drinks, desserts, marinades, or other recipes.
10. Yacon syrup
Yacon syrup is extracted from the roots of the yacon plant native to South America. It is high in a type of sugar called fructooligosaccharides (FOS) that provide sweetness but cannot be absorbed by the body.
Yacon syrup contains just 40 calories per tablespoon and has a low glycemic index of 1. Try using it in place of corn syrup for pancake syrup, salad dressings, marinades, or cocktails.
Tips for replacing corn syrup
When swapping corn syrup for a natural alternative, keep these tips in mind:
- For every 1 cup of corn syrup, use about 3/4 cup of honey, maple syrup, or brown rice syrup.
- Increase wet ingredients slightly to account for thickness differences.
- Use banana, apple sauce, or pureed dates for a 1:1 substitute.
- Combine stevia or monk fruit with wet ingredients and use sparingly.
- Look for unsweetened varieties without added sugars.
- Store in airtight containers in the refrigerator after opening.
- Experiment with combining different alternatives like applesauce and cinnamon.
Are there downsides to natural sweeteners?
While healthier than corn syrup, some natural sweeteners should still be used in moderation:
- Honey, maple syrup – These still raise blood sugar and contain calories, so don’t overdo it.
- Dried fruits – High fiber helps slow absorption but can be easy to overeat.
- Brown rice syrup – May contain traces of arsenic depending on where rice was grown.
- Coconut sugar – Has some minerals but is high in calories just like regular sugar.
The sweeteners with the fewest downsides are stevia, monk fruit, and yacon syrup since they have zero or very few calories and do not spike blood sugar.
Recipes using healthy corn syrup alternatives
Here are some recipes that swap corn syrup for natural, low-glycemic sweeteners:
Gluten-Free Banana Bread
This banana bread recipe uses mashed banana in place of corn syrup for plenty of natural sweetness and moisture. The result is a tender, lightly sweet loaf that is also gluten-free.
Pumpkin Oat Breakfast Bars
These healthy breakfast bars are made with just 7 ingredients, including pumpkin puree instead of corn syrup. They make a delicious on-the-go breakfast or snack.
Cherry Peach Cobbler
This summery cobbler skips the corn syrup in favor of coconut sugar to complement the peach and cherry filling. It’s as delightful for dessert as it is for brunch.
Teriyaki Chicken Stir Fry
Coconut amino acids replace both soy sauce and corn syrup in this stir fry recipe. Paired with chicken and veggies, you get a flavorful low-sugar meal in under 30 minutes.
Chocolate Sea Salt Caramels
These homemade caramels use a touch of maple syrup and stevia for a caramel-like flavor with far less sugar. Top with flaky sea salt for a gourmet candy treat.
The bottom line
There are many tasty, nutrient-rich alternatives to choose from when looking to reduce corn syrup in your diet. While small amounts of corn syrup are likely fine for most people, cutting back may have benefits for blood sugar control, inflammation levels, weight management, and beyond.
Experiment with different natural sweeteners to find a substitute that suits your preferences and works well in recipes. Focus on options with added nutritional benefits like antioxidants, fiber, and essential minerals whenever possible.
