Does high-fructose corn syrup or cane sugar make a difference in weight and other metabolic parameters?

A Coke is a Coke is a Coke, right? Sort of. This fall, Coca-Cola will roll out “Made in the US” Coke with real cane sugar! A similar product known as “Mexican Coke” is already on the market. Cane sugar has been used in other sodas made by PepsiCo and Dr. Pepper for over 15 years.

Part of the rationale may be to reduce America’s intake of high fructose corn syrup (HFCS). HFCS is found in everything from candy to ketchup. It’s been linked with obesity, diabetes, heart disease, and fatty liver disease, so it makes sense to reduce it in our diets. 1, 2

HFCS contains the simple sugars glucose and fructose in liquid form. Cane sugar (AKA sucrose) is also made of glucose and fructose, but is quickly split. Both are technically simple sugars and contain the same number of calories. HCFS is often used instead of sugar because it’s less expensive.

A 2022 systematic review study compared the effect of HFCS to sucrose on weight and other metabolic parameters. A search of PubMed, Scopus, Cochrane Central, and web of sciences was utilized for comparison research. Four articles with nearly 770 subjects were included in the meta-analysis..

HFCS and sucrose consumption equated to an average of 19% of daily calorie intake. Data combined from three studies suggests that HFCS intake does not significantly alter weight when compared to the sucrose group.

In addition, no changes were identified in waist circumference, body mass index, fat mass, total cholesterol, high-density lipoprotein (HDL), low-density lipoprotein (LDL), triglyceride, systolic blood pressure, and diastolic blood pressure.

However, three studies discovered an increase in CRP (a marker of inflammation) in the HFCS group compared to the sucrose group. Elevated CRP may be a risk factor for heart disease or other chronic conditions. It may also indicate an infection or other stress in the body. 3

The link between CRP and heart disease remains inconclusive in observational studies. A 2023 randomization study evaluating CRP and the risk of cardiovascular disease found a statistically significant link between CRP and the risk for high blood pressure, but not a causal relationship between CRP and heart attack, coronary artery disease, heart failure, or atherosclerosis. 4

Inflammation may be controlled through stress reduction, adequate sleep, and a nutritious diet such as the Mediterranean diet. 5, 6 Reducing ultra-processed foods high in sugar, sodium, saturated and trans-fat may also help reduce inflammation and chronic diseases associated with it.

In the end, will Coca-cola with cane sugar make it a healthier drink? No. It will still contain empty calories, caffeine, artificial colors, and artificial flavors.

Below are ways to reduce both HFCS and added sugars:

1.      Skip the soda- neither one is good for your overall health.

2.      Limit candy, ice cream, pastries, and snacks with excess added sugar.

3.      Read the label for sugar content. All of these are terms for sugar: Anhydrous dextrose, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, corn syrup solids, crystal dextrose, evaporated cane juice, fructose sweetener, fruit juice concentrates, high-fructose corn syrup, honey, liquid fructose, malt syrup, maple syrup, molasses, pancake syrup, raw sugar, sugar, syrup and white sugar.

4.      Choose seasonal fruit for dessert over treats.

5.      Use lemon juice in tea in place of sugar.

6.      Add milk and vanilla to coffee instead of sweetened creamers.

7.      Use chopped nuts on cereal or yogurt in place of granola, which has added sugar.

8.      Choose low-sugar cereal such as bran flakes, shredded wheat, or regular oats versus sugar-coated varieties.

9.      The food label lists “included added sugars” as sweeteners. Remember- every 4 grams of added sugar equals one teaspoon.

10.  Choose foods with 5 grams or less of added sugar per serving.

Lisa Andrews, MEd, RD, LD

References:

1.      DeChristopher LR, Auerbach BJ, Tucker KL. High fructose corn syrup, excess-free-fructose, and risk of coronary heart disease among African Americans- the Jackson Heart Study. BMC Nutr. 2020 Dec 8;6(1):70. doi: 10.1186/s40795-020-00396-x. PMID: 33292663; PMCID: PMC7722296.

2.      Jung S, Bae H, Song WS, Jang C. Dietary Fructose and Fructose-Induced Pathologies. Annu Rev Nutr. 2022 Aug 22;42:45-66. doi: 10.1146/annurev-nutr-062220-025831. PMID: 35995049; PMCID: PMC9904196.

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.

4.      Kuppa A, Tripathi H, Al-Darraji A, Tarhuni WM, Abdel-Latif A. C-Reactive Protein Levels and Risk of Cardiovascular Diseases: A Two-Sample Bidirectional Mendelian Randomization Study. Int J Mol Sci. 2023 May 23;24(11):9129. doi: 10.3390/ijms24119129. PMID: 37298077; PMCID: PMC10252732.

5.      Veler H. Sleep and Inflammation: Bidirectional Relationship. Sleep Med Clin. 2023 Jun;18(2):213-218. doi: 10.1016/j.jsmc.2023.02.003. Epub 2023 Mar 28. PMID: 37120163.

6.      Al-Aubaidy HA, Dayan A, Deseo MA, Itsiopoulos C, Jamil D, Hadi NR, Thomas CJ. Twelve-Week Mediterranean Diet Intervention Increases Citrus Bioflavonoid Levels and Reduces Inflammation in People with Type 2 Diabetes Mellitus. Nutrients. 2021 Mar 30;13(4):1133. doi: 10.3390/nu13041133. PMID: 33808180; PMCID: PMC8065815.