4 Things to Know About High Fructose Corn Syrup

High fructose corn syrup (HFCS) has been making headlines for years—and usually not in a positive light.

Often used as a replacement for cane sugar in sodas, candies, and other sweet snacks, it’s frequently viewed as the “less healthy” option. For coaches working with young athletes, it may be confusing to balance the claims against HFCS and the idea that it is a quick fuel source for performance. How should you talk about HFCS? And what should you offer at practices or competitions?

Registered dietitian and TrueSport Expert, Stephanie Miezin, MS, RD, CSSD, breaks down what’s currently known about high fructose corn syrup and how coaches can help athletes make informed choices.

1. Understand What High Fructose Corn Syrup Actually Is

Despite its scientific-sounding name, high fructose corn syrup is simply another form of sugar. It’s made by breaking down corn starch into glucose and then converting part of that glucose into fructose. The result is a sweet syrup that’s been widely used in U.S. food production since the 1970s because it’s cheaper than imported sugar.

“Fructose and glucose are simple sugars naturally found in fruits, vegetables, and honey,” explains Miezin. “They’re also present in table sugar. The name ‘high fructose corn syrup’ makes it sound like it’s packed with fructose, but it’s actually a mix—typically about 55% fructose and 45% glucose. For comparison, table sugar is roughly 50-50.”

In other words, HFCS and table sugar are more alike than many assume. “People often think HFCS is much ‘worse’ than sugar, but their compositions are very similar,” says Miezin.

2. The Real Problem Is Overconsumption, Not the Ingredient Itself

There’s no strong evidence showing that HFCS alone causes poor health outcomes. The issue arises from how and where it’s typically found—in highly processed foods like sodas, candies, and snacks that are easy to overconsume.

“When we look at large-scale studies, HFCS appears linked with health problems,” Miezin notes. “But those findings reflect overall dietary patterns, not necessarily the syrup itself. Diets high in HFCS are often high in sugar and excess calories in general, which can lead to weight gain and other issues.”

She also points out that research shows diets rich in fructose don’t automatically lead to negative outcomes—unless total calories are excessive. The harm stems from eating too much overall, not from the sugar molecule itself.