high fructose corn syrup
high fructose corn syrup

High Fructose Corn Syrup

Common names: Maize Syrup, Glucose-Fructose Syrup, Fructose Syrup, Isoglucose, Fruit Fructose.
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Caution
Published by Jordana Tobelem, RD, LDN — Last Updated on Apr 16, 2025
Medically reviewed by Dr. William Lin, MD
High fructose corn syrup (HFCS) is a liquid sweetener derived from corn starch that is extensively used in the food industry due to its cost-effectiveness and versatility. It enhances sweetness, improves texture, and prolongs the shelf life of products, making it a popular ingredient in soft drinks, baked goods, and processed snacks.[1] HFCS is available in various formulations, with the most common being HFCS-42 and HFCS-55, which indicate their respective fructose content percentages.[2]
Despite its widespread use, HFCS has drawn criticism for its potential role in health concerns, such as obesity, diabetes, and metabolic syndrome, particularly when consumed in excess.[3] Research indicates that high intakes of HFCS and other added sugars contribute to increased calorie consumption without providing significant nutritional benefits.[4] As consumers and regulatory bodies become more aware of these risks, efforts are being made to promote healthier alternatives and reduce reliance on HFCS in processed foods.[5]

Safety Overview

Regulatory Bodies

FDA (US)
HFCS is classified as Generally Recognized as Safe (GRAS) for use in food products under good manufacturing practices. View the FDA’s GRAS designation for HFCS.
Health Canada
Permitted as “glucose-fructose” in foods; advises moderating added sugar intake. Explore Health Canada’s List of Permitted Sweeteners.
EFSA (Europe)
Approved as “glucose-fructose syrup” in foods; recommends limiting added sugar consumption. Learn more from EFSA’s advice on sugar intake.
WHO (World Health Organization)

FDA GRAS

U.S. Food and Drug Administration – Generally Recognized as Safe (GRAS)
Current Status
Classified

EWG Rating

Environmental Working Group
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More about High Fructose Corn Syrup

  • Baked Goods: Bread, cookies, pastries
  • Snacks: Granola bars, candy, flavored popcorn
  • Dairy Products: Flavored yogurts, ice cream
  • Beverages: Sodas, fruit juices, sports drinks
  • Condiments: Ketchup, salad dressings, barbecue sauce

Historical Use
High fructose corn syrup (HFCS) was first developed in the 1960s as a cost-effective alternative to sucrose, gaining popularity in the 1970s due to its low production cost and ability to enhance food preservation. 2 Its use expanded rapidly in the United States, where it became a staple sweetener in processed foods and beverages.[6]
Current Exposure
Today, HFCS is one of the most common added sweeteners, found in a wide array of products, including soft drinks, snack foods, sauces, and baked goods.3 On average, Americans consume over 20 kilograms of HFCS per year, making it a significant contributor to daily sugar intake.[5]

Obesity and Weight Gain
Studies link high fructose corn syrup (HFCS) consumption to increased calorie intake and fat accumulation, contributing to obesity when consumed in large amounts.[4]
Insulin Resistance and Diabetes
Excessive HFCS consumption may impair insulin sensitivity, elevating the risk of type 2 diabetes due to its impact on glucose metabolism.[5]
Non-Alcoholic Fatty Liver Disease (NAFLD)
High levels of fructose in HFCS can increase fat buildup in the liver, contributing to non-alcoholic fatty liver disease and inflammation.[7]
Increased Cardiovascular Risk
Research indicates that HFCS contributes to elevated triglyceride levels and hypertension, increasing the risk of heart disease.[8]

Toxicological Studies
Toxicological research shows that high fructose intake, including from HFCS, can lead to metabolic disturbances such as insulin resistance and increased lipid synthesis at doses exceeding 50 g/day.[4] Animal studies have indicated liver toxicity and oxidative stress when exposed to high fructose diets over extended periods.[7]
Long-Term Safety
Long-term HFCS consumption above recommended daily limits is linked to chronic conditions such as non-alcoholic fatty liver disease and cardiovascular disease, particularly when combined with a sedentary lifestyle.[8] Regular exposure at high dosages (e.g., over 25% of daily caloric intake) may exacerbate inflammation and promote systemic metabolic dysfunction.[5]

High-Risk Groups
Vulnerable populations, including individuals with metabolic disorders, obesity, and type 2 diabetes, are at greater risk of adverse effects from high fructose corn syrup (HFCS) due to their preexisting conditions.[4] Children and adolescents are also high-risk groups, as they tend to consume larger quantities of sugary beverages and snacks, often exceeding recommended daily sugar intake.[5]
Health Impacts
In vulnerable populations, excessive HFCS consumption is associated with exacerbated insulin resistance, increased fat deposition in the liver, and heightened inflammatory responses.[4] For children, frequent HFCS intake contributes to obesity and dental cavities, posing long-term risks to overall health and development.[9]

Recommended Intake
There is no specific Acceptable Daily Intake (ADI) established for high fructose corn syrup (HFCS) by regulatory bodies, but the World Health Organization (WHO) and American Heart Association (AHA) recommend limiting free sugar intake, including HFCS, to less than 10% of total daily caloric intake, with an ideal limit of 5% for added health benefits.[3][10]

General Safety Level
High fructose corn syrup (HFCS) is generally considered safe for consumption, and true allergies to HFCS are rare due to its high degree of processing, which eliminates most allergenic proteins.[1]
Sensitive Individuals
Some individuals with corn allergies may experience mild reactions to HFCS, although these cases are uncommon and often linked to trace amounts of residual corn proteins.[11]

FAQ

What is high fructose corn syrup?

High fructose corn syrup (HFCS) is a liquid sweetener made from corn starch that contains varying amounts of fructose and glucose.

Is high fructose corn syrup bad for you?

Excessive consumption of high fructose corn syrup may contribute to obesity, insulin resistance, and other metabolic issues.

Why is high fructose corn syrup bad for you?

High fructose corn syrup is linked to health concerns such as increased fat accumulation, liver stress, and a higher risk of diabetes when consumed in excess.

What is the difference between corn syrup and high fructose corn syrup?

Corn syrup is primarily glucose, while high fructose corn syrup undergoes enzymatic processing to convert some glucose into fructose, making it sweeter.

Is high fructose corn syrup banned in Europe?

High fructose corn syrup is not outright banned in Europe but is restricted under production quotas and labeled as glucose-fructose syrup.

References

  1. U.S. Food and Drug Administration (FDA) (2018) High Fructose Corn Syrup Questions and Answers.  Available at: https://www.fda.gov/food/food-additives-petitions/high-fructose-corn-syrup-questions-and-answers ↩︎
  2. White, J. S. (2008). Straight Talk About High-Fructose Corn Syrup: What It Is and What It Ain't. American Journal of Clinical Nutrition, 88(6), 1716S-1721S.  Available at: https://pubmed.ncbi.nlm.nih.gov/19064536/ ↩︎
  3. World Health Organization (WHO). (2015). Guideline: Sugars Intake for Adults and Children.  Available at: https://iris.who.int/bitstream/handle/10665/149782/9789241549028_eng.pdf?sequence=1 ↩︎
  4. Stanhope, K. L. (2012). Role of Fructose-Containing Sugars in the Epidemic of Obesity and Metabolic Syndrome. Annual Review of Medicine, 63:329-343.  Available at: https://pubmed.ncbi.nlm.nih.gov/22034869/ ↩︎
  5. U.S. Department of Agriculture (USDA). (2011). Sugar and Sweeteners Outlook.  Available at: https://ers.usda.gov/sites/default/files/_laserfiche/outlooks/39265/6095_sssm273_1_.pdf?v=32330 ↩︎
  6. Jensen T., et al. (2018). Fructose and Sugar: A Major Mediator of Nonalcoholic Fatty Liver Disease. Journal of Hepatology, 68(5):1063-1075.  Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5893377/ ↩︎
  7. Rippe, J. M., & Angelopoulos, T. J. (2013). Sugars, Obesity, and Cardiovascular Disease: Results from Recent Randomized Control Trials. European Journal of Nutrition. 552(Suppl 2):45-53.  Available at: https://pubmed.ncbi.nlm.nih.gov/27418186/ ↩︎
  8. Malik, V. S., & Hu, F. B. (2012). Sweeteners and Risk of Obesity and Type 2 Diabetes: The Role of Sugar-Sweetened Beverages. Current Diabetes Reports, 12(2), 195-203.  Available at: https://pubmed.ncbi.nlm.nih.gov/22289979/ ↩︎
  9. American Heart Association (AHA). (2009). Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association. Circulation, 120(11), 1011-1020.  Available at: https://www.ahajournals.org/doi/10.1161/circulationaha.109.192627 ↩︎
  10. Wang, X., et al. (2018) u2018Excess Free Fructose Beverages and Allergy in Children and Adolescents', Annals of Family Medicine, 16(5), pp. 408-418.  Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130987/ ↩︎

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