High fructose corn syrup (HFCS) is a liquid sweetener made from corn starch. It is an ingredient commonly found in snack foods, breakfast cereals, salad dressings, sweetened beverages and the tomato sauce on your pasta dinner. HFCS is controversial, however there is research and evidence that suggest diets high in fructose may cause metabolic changes that lead to increased triglyceride levels and elevated uric acid levels.  

HFCS does not provide any nutritional benefits and can contribute to excess calories in the diet. Over time, this can contribute to weight gain, and excess weight is associated with heart disease and diabetes.

HFCS accounts for 10% of all calories in the overall U.S. diet, according to the UC Berkeley Wellness Letter, and closer to 20% in specific segments of the population including children. The USDA estimates that the average American consumes 17 teaspoons of HFCS every day!

One of the main reasons for the increased popularity of HFCS as an ingredient in processed food, is that it is cheaper than other sweeteners. The base ingredient for HFCS is corn, which has been subsidized by the U.S. government since the early 1970s.

Both HFCS and table sugar (sucrose) have the same amount of calories. However, there are molecular differences between HFCS and table sugar (sucrose). Both sweeteners are a combination of fructose and glucose molecules. In table sugar the two molecules are bonded together whereas in HFCS, the two molecules are unbound. It is unclear whether this has any impact on the health of the individual consuming HFCS.

All sweeteners, including HFCS, should be used sparingly.