Sugar in Soda 101 + Handout

Headline news reports on Coke offering a beverage made with real sugar versus high-fructose corn syrup. Here is what you need to know.

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

Sucrose, also known as table sugar, is made by crystallizing sugar cane or beet juice, whereas high-fructose corn syrup (HFCS) is a liquid sugar produced from processing corn. The most common types of HFCS contain either 42% or 55% fructose, with the remaining portion being glucose and water. While the processes and chemical makeups differ, they both contain fructose and glucose. (2)

Why do manufacturers use HFCS?

Manufacturers prefer HFCS because it is cheaper, sweeter, and more shelf-stable than sucrose. (1) There is a far greater supply of corn in the US than sugar cane, which can only be grown in warmer states like Louisiana, Texas, and Florida.

Are these sugars safe?

Both sucrose and HFCS are on the GRAS (generally recognized as safe) list by the FDA. (2) The FDA has many inquiries on the safety of HFCS and its studies, and responds, “We are not aware of any evidence…that there is a difference in safety between foods containing HFCS 42 or HFCS 55 and foods containing similar amounts of other nutritive sweeteners with approximately equal glucose and fructose content, such as sucrose, honey, or other traditional sweeteners.”

One meta-analysis of studies comparing sucrose to HFCS concluded that HFCS might cause more inflammation because CRP levels were higher. (3) (We are working on a review of this article now.)

How much sugar is in soda?

One 12-ounce can of Coke contains 39 grams of sugar. That is equivalent to 10 teaspoons and approximately 156 calories. (Manufacturer’s Data)

If you compare Pepsi made with cane sugar, it contains 40 grams of sugar. And IBC Black Cherry soda contains 43 grams per 12-ounce serving. It pays to read the labels.

Take note that many restaurants offer large cups of soda from their dispensers, allowing you to consume up to 80 grams of sugar per serving. Burger King’s value size is 16 ounces, while the largest size is 40 ounces. This is more than triple the size of a 12-ounce can!

The bottom line

Most people should be more concerned about their overall sugar intake and ensuring they get their required nutrients within their allotted calories than about the type of sugar in a soda.

The Dietary Guidelines and the World Health Organization both recommend limiting added sugars to 10% of your daily calories. If your total calorie intake is 1500 to 2000 calories, the upper limit for sugar is approximately 150 to 200 grams. This is like 10 to 15 teaspoons a day. You can now see that one 12-ounce can of soda contains a full day’s allotment of added sugar for most people. Since many other foods, such as cereal, snack bars, snacks, desserts, yogurt, sauces, drinks, and other prepared foods, often contain added sugar, it becomes all too easy to overconsume your daily sugar allotment.

Beverage alternatives to soda

There are many unsweetened flavored waters and teas on the market. You can also make your tea, coffee, iced tea, aqua fresca, and flavored water, saving time, enjoying a nicely flavored drink, and saving money. While there is no issue with consuming a soda occasionally, if it is your primary beverage choice for the day, you may want to reconsider your options to limit added sugars to 10% or less of your daily calories.

Comparing a few beverages, using the manufacturer’s data on average:

• 12 ounces sweetened soda - 39 to 43 grams of sugar

• 12 ounces energy drink - 39 g of sugar

• 12 ounces canned iced tea - 32 g of sugar

• 20-ounce bottle of sports drink - 36 g sugar

• unsweetened tea - 0 g of sugar

References:

1) Why do manufacturers prefer HFCS? https://www.sugars.com/why-is-high-fructose-corn-syrup-in-everything

2) HFCS is on the Gras List FDA, https://www.fda.gov/food/food-additives-petitions/high-fructose-corn-syrup-questions-and-answers

3) Li X, Luan Y, Li Y, Ye S, Wang G, Cai X, Liang Y, Kord Varkaneh H, Luan Y. The effect of high-fructose corn syrup vs. sucrose on anthropometric and metabolic parameters: A systematic review and meta-analysis. Front Nutr. 2022 Sep 27;9:1013310. doi: 10.3389/fnut.2022.1013310. PMID: 36238453; PMCID: PMC9551185. https://pmc.ncbi.nlm.nih.gov/articles/PMC9551185/

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Sugar In Soda 101 - Handout