Is Cane Sugar Better Than High Fructose Corn Syrup?

When President Trump preemptively announced that Coca-Cola would be replacing high-fructose corn syrup with cane sugar in its iconic soda in the United States — an assertion that was only partially true, as previously reported — some saw it as a health win.

But dietitians and physicians say this isn’t the nutritional miracle it’s made out to be. Before you start celebrating or stocking up on cane sugar-sweetened Coke in your fridge, here’s what you need to know.

What’s the difference between cane sugar, corn syrup, and high-fructose corn syrup?

These three sweeteners have some key differences in production and appearance that set them apart. Cane sugar is usually spotted on shelves as granulated white sugar, raw cane sugar, turbinado sugar, or evaporated cane juice in sugar-sweetened beverages. “Cane sugar is derived from sugarcane and is comprised of 50% glucose and 50% fructose molecules,” explains Megan Meyer, PhDa science communications consultant with a degree in microbiology based in Durham, North Carolina.

As Meyer details, corn syrup, on the other hand, “is made from the starch of corn kernels and is essentially 100% glucose.”

What often bewilders consumers is that high-fructose corn syrup is not the same as regular corn syrup. “People often confuse corn syrup — what you can buy on the shelf at the grocery — with high-fructose corn syrup, which is generally used by food manufacturers,” says Leah Sarris, MBA, RD, LDN, CCMSchef, dietitian, and culinary medicine consultant.

Sarris details that manufacturers convert a portion of glucose in corn syrup into fructose to create high-fructose corn syrup. This process makes the syrup taste sweeter and gives it a nearly identical composition to cane sugar, consisting of roughly half glucose and half fructose.

How does your body absorb these sweeteners?

Cane sugar, or sucrose, is made of glucose and fructose that are chemically bound together. Dr. Erika Hutz, DO, a doctor of internal medicine and geriatrician with Endeavor Healthnotes that “the body must first break apart sucrose from cane sugar before absorbing its glucose and fructose components.”

High-fructose corn syrup, on the other hand, doesn’t require that extra step. Instead, it “delivers free glucose and fructose directly, which may lead to faster absorption,” Hutz adds.

Is one option healthier than the other?

“The negative health concerns with eating too much corn syrup arise when any added sugar is consumed in excess. Too much sugar — of any kind — has been attributed to a variety of health conditions such as weight gain and obesity, Type 2 diabetes, and heart disease,” says Meyer.

While high-fructose corn syrup has long been criticized, studies comparing it with cane sugar have found little difference in its effects on weight, cholesterol, or blood pressure.

Since cane sugar has a nearly identical composition to high-fructose corn syrup, it comes with many of the same exact health concerns. Hultz explains that “though sometimes perceived as more ‘natural,’ cane sugar carries many of the same health risks as [high fructose corn syrup].”

“Excess intake of added sugars from any source can lead to weight gain, insulin resistance, dental cavities, and increased risk for cardiovascular disease. The issue isn’t just the type of sugar — it’s how much we’re consuming across the board,” she points out. Sarris echoes the same sentiment, noting that most of us get far more added sugar than we need.

Research does suggest that high fructose corn syrup may raise levels of C-reactive protein, a marker linked to inflammation and risk of chronic disease. Because fructose is absorbed faster by the body, it may also increase strain on the liver, says Hutz. “Some research suggests this could influence fat production and insulin resistance more aggressively than sucrose, though both contribute to excess calorie intake and metabolic stress when over-consumed.”

Which types of foods and beverages contain high-fructose corn syrup in the U.S.?

High-fructose corn syrup is used in a wide variety of food and drinks and may even be in products you have in your fridge or pantry. It’s most commonly found in sugar-sweetened beverages such as regular sodas, sweetened iced teas, and certain sports drinks, fruit drinks, and energy drinks. It’s also found in some cereals, baked goods, breads, snack bars, flavored yogurts, condiments such as ketchup and barbecue sauce, and even in bottled salad dressings.

Why do manufacturers use high-fructose corn syrup instead of cane sugar?

High-fructose corn syrup is more affordable, shelf-stable, and convenient than its cane sugar competitor. “From a manufacturing standpoint, [high fructose corn syrup] is shelf-stable, consistent, and easy to transport — making it a go-to ingredient in mass production,” according to Hutz.

She explains that corn is heavily subsidized in the U.S., making corn syrup more affordable than cane sugar, and its liquid form means it’s easier to mix into beverages and processed foods.

What should consumers look for on nutrition labels?

Start by flipping the package over and checking the serving size. Many packaged food and beverage products contain more than one serving per container, which can be easy to miss, especially if your snack or drink comes in what looks like a single-serving package.

Next, look at the amount of added sugars listed on the nutrition label, which are different from total sugars. “The Dietary Guidelines for Americans recommends that less than 10% of all calories come from added sugars, whether that be corn syrup, cane sugar, or other sweeteners such as honey,” says Melissa Jaeger, RD, LD, Head of Nutrition at MyFitnessPal. “That comes out to less than 50 grams per day of added sugarno matter the source or form.”

Keep in mind: Not all foods that contain sugar are bad. Some foods and drinks contain naturally occurring sugar, like many dairy products or fruit and 100% fruit juices, which also contain essential vitamins and minerals. Consumption of naturally occurring sugars isn’t associated with all of the same risk factors as added sugars.

Should you choose cane sugar over high fructose corn syrup?

Meyer emphasizes that “the focus should be on reducing overall added sugar intake rather than avoiding one specific type of added sugar.”

“Just because something uses ‘natural’ sugar doesn’t make it better — honey, agave, [high fructose corn syrup]cane sugar — they all have a similar impact on your health. Sugar is sugar is sugar,” per Sarris.

So rather than celebrating the sugar swap in your favorite can of soda, the real win for your health would be cutting back on all forms of added sugar, no matter the source.